TABLE OF CONTENT
How Whiplash Can Affect Your Sleep and What to Do About It
If you have ever suffered from a whiplash injury, you know how tough it is to manage the pain. However, what many of us are unaware of, is that it contributes to disturbed sleep. Whiplash and sleep are connected, which means this injury can disrupt sleep patterns.
Continue reading to learn what you can do to have better rest.
Whiplash and Sleep Problems: What’s the Connection?
This is an injury to the neck that usually occurs when there is a jolting action. An accident cause staining of:
- Muscles
- Tendons
- Ligaments
Afterwards, you develop stiffness, soreness, and pain in the nape and shoulders. But how does it affect your sleep? The results of a clinical trial revealed that patients with neck injury reported significant sleep disturbances.
According to a study conducted by Ashley Smith and her colleagues,

“Greater sleep disturbance was associated with increased duration of symptoms, higher levels of pain and disability, higher levels of emotional distress and pain catastrophizing, and functional impairment (reduced health-related quality of life).”
Ashley Smith and her colleagues
Night Time Pain
The whiplash pain becomes more uncomfortable when lying down. Your body is at rest, but the muscles of your nape are not. Thus, sleeping may be quite uncomfortable because you are unable to find a comfortable position.
Tossing and Turning
Neck injury can be a cause of restlessness, too. Because your nape hurts, you constantly change positions in your sleep to avoid agony. This disturbs your sleep cycle and prevents you from entering deep sleep.
Sleep Disturbances and Fatigue
The chronic neck pain can lead to persistent sleep disorders, including insomnia. Such sleep deprivation may result in daytime fatigue. Further, it reduces functional capacity and interferes with the recovery process.
How to Improve the Sleep Cycle
If not dealt with, this type of injury and disturbed sleep can become a vicious cycle. Pain prevents someone from sleeping, and not sleeping amplifies the pain. Following are some of the things that might help support better sleep.
Support the Nape
Supporting oneself properly when sleeping plays a huge role in attempting to manage whiplash pain at night. This can be done by:
- Choosing the right pillow. A pillow can make all the difference in keeping the neck in its natural curve.
- It shouldn’t be too high or too low; both will strain the neck muscles.
- Memory-foam pillows are often recommended because they mould to your shape and give uniform support.
Improve Your Sleeping Position
Sleeping on your back is usually the best position. It keeps your spine aligned and puts less stress on your nape. If you are a side sleeper, ensure that the level of your head and neck is supported.

Cold and Heat Therapy
Using cold and heat therapy can help reduce pain and make falling asleep easier.
- A warm heating pad or water bottle can be used to help relax muscles and soothe discomfort.
- An ice pack is another option to go for if your neck feels inflamed or swollen. However, wrap it in a cloth to avoid skin irritation.
- Applying heat or cold therapy before bedtime can help ease the pain and facilitate sleep.
Create a Better Environment
The following suggestions may be helpful in enhancing sleep hygiene:
- Keep the room cool. Studies show that a cool room contributes to better sleep even during periods of physical discomfort.
- Limit light and noise. Using blackout curtains and earplugs can close out the distractions that wake you up.
- Go to bed and wake up at the same time every day. This is because your body’s internal rhythm would help you in falling asleep.
Gentle Stretches Before Bed
Light stretching before bed prevents neck and shoulder tension. Neck rolls and shoulder shrugs relax stiff muscles. This helps alleviate pressure on the strained muscles. Just ensure to move slowly to avoid further aggravating the injury.
Opt For Pain Management Options
For severe pain, temporary relief can be achieved with pain relievers. You can also discuss other pain management options with your doctor. This may include the following:
- Medication: For pain that is more severe, your physician may prescribe muscle relaxants or stronger pain medications.
- Exercises: A physical therapist will take you through a series of exercises to strengthen the muscles. This improves flexibility and helps the process of pain relief.
Concluding Thoughts
Whiplash and sleep problems often go hand in hand, but you do not have to let pain take your rest away. All of the suggestions above will help improve both sleep and overall quality of life.
At Concise Medico, we understand how tough it can be to manage both the physical and mental challenges of whiplash. Our rehabilitation services can help put you on track
For any other advice or assistance that you might need, contact us today.
How Whiplash Can Affect Your Sleep and What to Do About It
If you have ever suffered from a whiplash injury, you know how tough it is to manage the pain. However, what many of us are unaware of, is that it contributes to disturbed sleep. Whiplash and sleep are connected, which means this injury can disrupt sleep patterns.
Continue reading to learn what you can do to have better rest.
Whiplash and Sleep Problems: What’s the Connection?
This is an injury to the neck that usually occurs when there is a jolting action. An accident cause staining of:
- Muscles
- Tendons
- Ligaments
Afterwards, you develop stiffness, soreness, and pain in the nape and shoulders. But how does it affect your sleep? The results of a clinical trial revealed that patients with neck injury reported significant sleep disturbances.
According to a study conducted by Ashley Smith and her colleagues,

“Greater sleep disturbance was associated with increased duration of symptoms, higher levels of pain and disability, higher levels of emotional distress and pain catastrophizing, and functional impairment (reduced health-related quality of life).”
Ashley Smith and her colleagues
Night Time Pain
The whiplash pain becomes more uncomfortable when lying down. Your body is at rest, but the muscles of your nape are not. Thus, sleeping may be quite uncomfortable because you are unable to find a comfortable position.
Tossing and Turning
Neck injury can be a cause of restlessness, too. Because your nape hurts, you constantly change positions in your sleep to avoid agony. This disturbs your sleep cycle and prevents you from entering deep sleep.
Sleep Disturbances and Fatigue
The chronic neck pain can lead to persistent sleep disorders, including insomnia. Such sleep deprivation may result in daytime fatigue. Further, it reduces functional capacity and interferes with the recovery process.
How to Improve the Sleep Cycle
If not dealt with, this type of injury and disturbed sleep can become a vicious cycle. Pain prevents someone from sleeping, and not sleeping amplifies the pain. Following are some of the things that might help support better sleep.
Support the Nape
Supporting oneself properly when sleeping plays a huge role in attempting to manage whiplash pain at night. This can be done by:
- Choosing the right pillow. A pillow can make all the difference in keeping the neck in its natural curve.
- It shouldn’t be too high or too low; both will strain the neck muscles.
- Memory-foam pillows are often recommended because they mould to your shape and give uniform support.
Improve Your Sleeping Position
Sleeping on your back is usually the best position. It keeps your spine aligned and puts less stress on your nape. If you are a side sleeper, ensure that the level of your head and neck is supported.

Cold and Heat Therapy
Using cold and heat therapy can help reduce pain and make falling asleep easier.
- A warm heating pad or water bottle can be used to help relax muscles and soothe discomfort.
- An ice pack is another option to go for if your neck feels inflamed or swollen. However, wrap it in a cloth to avoid skin irritation.
- Applying heat or cold therapy before bedtime can help ease the pain and facilitate sleep.
Create a Better Environment
The following suggestions may be helpful in enhancing sleep hygiene:
- Keep the room cool. Studies show that a cool room contributes to better sleep even during periods of physical discomfort.
- Limit light and noise. Using blackout curtains and earplugs can close out the distractions that wake you up.
- Go to bed and wake up at the same time every day. This is because your body’s internal rhythm would help you in falling asleep.
Gentle Stretches Before Bed
Light stretching before bed prevents neck and shoulder tension. Neck rolls and shoulder shrugs relax stiff muscles. This helps alleviate pressure on the strained muscles. Just ensure to move slowly to avoid further aggravating the injury.
Opt For Pain Management Options
For severe pain, temporary relief can be achieved with pain relievers. You can also discuss other pain management options with your doctor. This may include the following:
- Medication: For pain that is more severe, your physician may prescribe muscle relaxants or stronger pain medications.
- Exercises: A physical therapist will take you through a series of exercises to strengthen the muscles. This improves flexibility and helps the process of pain relief.
Concluding Thoughts
Whiplash and sleep problems often go hand in hand, but you do not have to let pain take your rest away. All of the suggestions above will help improve both sleep and overall quality of life.
At Concise Medico, we understand how tough it can be to manage both the physical and mental challenges of whiplash. Our rehabilitation services can help put you on track
For any other advice or assistance that you might need, contact us today.