Sleep Hygiene Plus Physiotherapy for Sleep and Disability in Chronic Neck Pain

"Sleep Hygiene Techniques~The sleep hygiene program includes education and behavioral strategies to promote healthier sleep patterns, delivered alongside physiotherapy exercises. Key components are:~Regular Sleep-Wake Schedule~Encourage patients to maintain consistent bedtime and wake-up times, even on weekends.~Avoid excessive time in bed when not sleeping.~Optimizing the Sleep Environment~Ensure a quiet, dark, and cool bedroom (18-22°C).~Use supportive pillows to maintain neutral cervical alignment and reduce neck strain.~Remove distractions such as TVs, mobile phones, and bright lights.~Pre-Sleep Routine~Establish a relaxing wind-down routine (e.g., gentle stretching, breathing exercises, reading).~Avoid mentally stimulating activities or heavy problem-solving before bedtime.~Limiting Stimulants and Alcohol~Avoid caffeine, nicotine, and alcohol at least 4-6 hours before bedtime.~Avoid heavy meals close to bedtime; a light snack is acceptable if hungry.~Daytime Habits t"

"Conventional Physiotherapy Program~1. Treatment Frequency and Duration~ Frequency: 3 sessions per week~ Duration: 8 weeks~ Session length: 45-60 minutes~2. Hot Pack Application (10-15 minutes)~ Purpose: Reduce pain, improve soft-tissue extensibility, and prepare muscles for exercise.~ Procedure:~ Moist hot pack applied to the cervical region.~ Temperature: 40-45°C (comfortable warmth, checked to avoid burns).~ Duration: 10-15 minutes with adequate towel layers.~3. Neck Endurance and Strength Training (30-40 minutes)"

"only advices and home advices~Physiotherapy Advice for Patients with Neck Pain~Adhere to Your Exercise Program~Perform the prescribed neck strengthening and endurance exercises daily.~Focus on quality over quantity-slow, controlled movements are more effective.~Maintain Correct Posture During All Activities~Keep your neck in a neutral position whether sitting, standing, or walking.~Incorporate Frequent Micro-Breaks~Every 30-45 minutes, pause to gently move and stretch your neck and shoulders.~Small posture corrections throughout the day prevent stiffness.~Use Heat Before Exercise if Stiff or Painful~Apply a hot pack for 10-15 minutes before exercises to relax muscles.~Avoid prolonged or excessive heat application.~Stay Active - Avoid Prolonged Rest~Light physical activity (walking, cycling, gentle mobility work) helps recovery.~Bed rest should be avoided unless pain is severe.~Practice Relaxation and Breathing C"