Occipital neuralgia (also known as ON) is a form of sharp and shooting head pain radiating from the top of the spinal cord to the scalp. Symptoms include sharp and severe head pain, pain behind the eye, sensitivity to light, scalp tenderness, blurry vision, dizziness, vertigo, slurred speech, nausea, vomiting, tightness and pain in the Neck, and dental pain.  Because of the extreme pain that ON can cause, many people suffering from it regularly struggle to fall asleep. Occipital neuralgia is typically treated through massages and rest, but in some severe cases can also be treated by antidepressants.

Occipital neuralgia can have a number of causes. It is most often caused by trauma, stress, infection, or repeated movements of the neck that put pressure on your nerves. These causes contribute to lack of sleep that can accompany occipital neuralgia. Despite the difficulties you may face falling asleep with ON, there are some simple lifestyle changes you can make that will help lessen the pain and allow you to rest. 

Why is quality sleep so important for occipital neuralgia? 

Sleep is how our bodies heal fully. Not getting enough sleep can make pain worse and impact our ability to deal with pain. In fact, lack of sleep has been tied to poor job performance and slow reflexes when driving, making it nearly as dangerous as driving drunk. Getting a full night’s sleep can not only help you be more alert, but can help treat pain and inflammation. Fatigue exacerbates chronic pain, making it difficult to be active during the day. 

The best way to sleep with occipital neuralgia: Before bed

There are various tips and tricks that can help you sleep if you are suffering from Occipital Neuralgia. Some of these tips include: 

1. Work with a doctor to treat your occipital neuralgia. 

Better sleep begins with effective treatment. You should always start by contacting a doctor who is trained in dealing with occipital neuralgia. Your doctor may suggest behavioral modification therapy among other treatment methods. Discuss this option with your doctor for further information. 

You can also speak with a chiropractor. Chiropractic care is an effective option for treating ON, and similar to physical therapy, it can reduce tension with little to no side effects. 

A pain doctor may also suggest radio frequency ablation, which involves interrupting the sensory nerve supply to a joint through thermal denervation and may suggest surgery in extreme cases. They could also recommend an occipital nerve block, where steroid medications are injected near the nerve to reduce pain and inflammation. This is a safe, effective procedure and has positive impacts in treating chronic head pain. 

2. Understand caffeine and occipital neuralgia effects

Too much caffeine can have negative impacts on your Occipital Neuralgia. To sleep better and reduce the pain, avoid caffeine and other stimulants after noon as well as cigarettes and alcohol. Research shows that lifestyle changes such as stopping caffeine intake and increasing exercise are beneficial to treating ON. Caffeine can trigger a headache if it is consumed regularly and consumption is abruptly stopped because this can cause blood vessels surrounding the brain to enlarge, leading to symptoms of Occipital Neuralgia.

3. Practice gentle occipital neuralgia stretches

Occipital Neuralgia often occurs due to tight neck muscles and can be helped by simple stretches that target your neck. Yoga for neck pain can be beneficial to treating your occipital neuralgia. Some simple yoga practices include neck rolls, simple side neck stretch, forward fold with neck stretch, forward fold with shoulder opener, cat/cow pose, thread and needle pose, melting heart pose, supported fish pose, strap stretch, and rabbit pose. (See the linked article for instructions on how to perform each of these stretches.) 

4. Prioritize relaxation before you hit the bed

It is important to practice gentle restorative relaxation exercises before you go to bed. These exercises can include meditation, gentle yoga, journaling, and self massage. Some types of self massage for neck pain include: 

• Place the palm of your left hand on the back of your neck, and apply a gentle squeeze. Slowly turn your head to the right and hold for one breath. Return your head to the center and slowly turn it left. Repeat five to seven times in both directions. 
• Place the knuckles of the right index finger and middle finger below your right ear. Take a deep breath and turn your head to the left as you exhale. Hold for one breath and then turn your head to the center. Repeat five to seven times on both sides, using your left index finger for the right side.
• Wrap a tennis ball in a sock. Lay the sock diagonally across your upper back. Apply pressure to the tennis ball by pulling the sock tight and moving it around, leaning back in your chair, or lying on the ground and moving it. 
• Hold a scarf or a belt out at shoulder height. Take your arms up over your head until they are behind you. Keep your elbows straight. Raise your arms over your head and lower them behind you for several full rounds. 

The best way to sleep with occipital neuralgia: In bed

5. Get the right occipital neuralgia pillow

It’s important to look for the best type of pillow to help with your occipital neuralgia. If your ON is severe, it can make lying on a pillow nearly impossible due to the pain. Choosing the right pillow for you can help to lessen this pain and allow for a more relaxed sleeping experience. When looking at pillows to purchase, it is important to consider the characteristics of the pillow, the material the pillow is made from, and the way you actually sleep. Your goal is to keep your neck in proper alignment with the rest of your body. The right pillow can help reduce your neck pain or even make it go away completely. The best characteristics of pillows for neck pain are: 

• The pillow is fluffy
• The pillow fills the gap between your neck, head, and back
• The pillow is durable 
• The pillow has the right filling
• The pillow supports your particular sleeping position
• The pillow keeps your neck in a neutral position 
• The pillow is wider and can support your head

It has been found that stomach sleepers typically deal with higher levels of neck and back pain after sleeping while back sleeping tends to be the healthiest when it comes to neck and back pain caused during sleep. Studies have found that people who report moderate to severe problems sleeping are significantly more likely to develop musculoskeletal pain than those who report little or no problems with sleep. It’s important to look for the best pillow for you to allow for a better night’s sleep.

Pillows made from materials like buckwheat, down or down alternatives, feathers, latex, memory foam, microbeads, polyester, and water based materials have all shown positives and negatives in treating neck pain. It is typically recommended that you try using a feather pillow because of how it can easily conform to the shape of your neck. A traditionally shaped pillow made from memory foam also allows the pillow to adapt to the curvature of your neck. Avoid using a pillow that is too high or stiff, as this will contribute to your neck pain.

When you are riding in a plane, train, or car, it is recommended that you use a horseshoe shaped pillow to keep your neck aligned and to prevent your head from dropping to one side while you sleep. Make sure the pillow isn’t too large behind the head, as your head may be pushed forward in this case. 

6. Find the best way to sleep with occipital neuralgia

The position you sleep in can greatly affect your Occipital Neuralgia. Though this is a difficult cycle to break, it is important that you make the effort to alter your sleeping position. Headaches can be caused by pinched occipital nerves, and adjusting the position you sleep in can help to reduce this pain. Try your best  to not put your neck in a crooked position when sleeping as this will cause your neck and head muscles to stiffen and contract. Use a pillow that supports your neck but that won’t allow your head to be in a higher position than your neck is. 

Though it is important to sleep in whatever position allows you to rest, you should also incorporate modifications that will help your posture alignment and eliminate neck and back pain. It is widely believed that sleeping on your back or your side is the best when it comes to treating neck pain. The back is specifically recommended, as it allows for your spine to stay relatively straight and aligned throughout the night. However, it is still important to use a pillow that supports the curvature of your neck to avoid any further neck pain that sleeping can cause. When sleeping on your back, make sure to follow these tips:

• Use a pillow that supports the neck and keeps the head aligned with the body in a neutral position
• Avoid sleeping with the neck bent as this can increase pressure on the nerves
• Do not use a pillow that raises the head higher than the shoulders

See a physical therapist if sleeping on your back does not help with your occipital neuralgia

When sleeping on your side, use a taller pillow under your neck to allow your neck to align with your head. This helps to alleviate pressure being put on your neck when you sleep. It is important to do further research to help find the best pillows specifically geared towards lessening pain caused by occipital neuralgia. 

Sleeping on your stomach is not recommended for treating neck pain. Sleeping on your stomach forces you to twist your neck to either side in order to sleep. This puts pressure on the nerves in your neck and can lead to pain the next day. To retrain yourself to start using another position, you can use pillows to support you in a side or back-lying position. If you are unable to sleep in any position besides your stomach, try using a thin pillow or no pillow to keep awkward angles at a minimum. 

Sleeping in an upright position or a recliner can also help with neck pain caused by sleeping. If choosing this position, you should use a horseshoe shaped pillow to support your neck along with a lower back pillow.  

Living with occipital neuralgia

Living with occipital neuralgia is not easy, but there are various ways to ease your pain. If methods such as changing your sleep position, stretches, and massage are not effective in treating your ON, seeing a doctor can be beneficial. Pain management doctors can help you understand all of your treatment options and work to help you improve your sleep. 

To help treat your occipital neuralgia, find a pain specialist in Arizona or Texas by clicking the link here. You can also look for a pain management doctor in your area by following this link https://paindoctor.com/pain-management-doctors/.