Brits' sleep ruined by 'tech neck' and here's four must-do things to fix it
A new study of 2,000 UK adults found that one third (33%) say they feel more physically uncomfortable and restless at night since resuming desk-based routines after summer holidays
Britain's sleep crisis is being fuelled by poor daytime posture - with more than half of adults battling regular neck or back pain.
And then to make things worse - it's wrecking our kip too.
Fresh research from sleep tech company Simba involving 2,000 UK adults has revealed that one third (33%) report feeling more physically uncomfortable and restless at night since returning to desk-based work after their summer break.
Half (50%) acknowledge they're now glued to screens and laptops far more than they were during the summer months. Meanwhile, a third [33%] confess their back or neck discomfort has worsened since returning to work or university.
More than a third (35%) admit their sleep quality has declined since adopting more sedentary habits with less movement. Despite these alarming findings, over 40% of respondents are actively fighting what specialists term "tech neck" by modifying their workspace setup or how they sleep.
Medical professionals explain that "tech neck" stems from accumulated tension in the neck and shoulders due to extended screen time, which becomes particularly noticeable after taking a break from such activities.
Lisa Artis, Deputy CEO of The Sleep Charity and Simba's non-profit partner, warns: "We treat posture like a 9-to-5 issue, but the impact doesn't stop when you log off. When you take time off over summer, you tend to move more, slump less and disconnect from screens - even if just slightly.
"But the moment you're back at your desk, those bad habits creep in. You slouch, tilt your neck, scroll endlessly - and that tension doesn't just switch off at night. It follows you to bed."
Maintaining an upright head position exerts around 5kg of pressure on your neck. However, research indicates that a mere 45-degree forward tilt—commonly adopted when we're engrossed in our phones or laptops—can pile on up to 22kg of strain, equivalent to the weight of a double mattress.
Given these figures, it's hardly shocking that two-thirds [66%] of individuals report feeling increased stiffness, restlessness, and sleep deprivation.
While nearly half [48%] attribute their disrupted sleep at least partially to poor daytime posture, over a third (36%) admit they've never contemplated this connection.
Lisa says: "Pain and poor sleep go hand in hand. If your neck is out of line at night, you're more likely to toss and turn and wake up feeling worse.
"If you're already in pain, you're also less likely to reach the deep sleep your body needs to recover. It's a vicious cycle."
Lisa Artis shares four posture-sleep fixes to alleviate 'tech neck'.
1. Move Little & Often
Sitting still for extended periods can cause everything to tighten up, particularly around your neck and shoulders.
Take brief movement breaks every 45–60 minutes. Stand up, stretch, or roll your shoulders. This will enhance blood circulation and prevent tension from building up.
2. Try Chair Yoga
You don't need a yoga mat to combat screen strain. A few simple seated exercises can realign your spine and leave you feeling looser by day's end.
Try a Pigeon pose - Rest one ankle on the opposite knee and gently lean forward. Or Eagle arms - Cross your arms in front of your body and lift them upward for a deep shoulder stretch.
Both help to soothe stiff necks and sore upper backs.
3. Sleep with Better Support
Your sleep setup has a big impact on how your neck and shoulders feel by morning. If you're waking up sore, your pillow or mattress might be the problem. Keeping your spine in a neutral position is key, this means your head, neck, and back are all aligned while you sleep.
Simba says is Hybrid pillow is designed to support better alignment. You can adjust the filling to suit your sleep style, so whether you sleep on your side, back, or a bit of both, it helps keep your head at the right height and your spine supported.
Pair it with a supportive mattress like the firm's Hybrid model, and you're giving your body the best shot at proper overnight recovery.
4. Sleep in the Right Position
If you've got "tech neck", back or side sleeping is best. These positions put the least strain on your spine. Avoid sleeping on your stomach - it forces your head into awkward angles and can leave you stiff in the morning.
Get your pillow height just right: not too high, not too flat. That's how you keep your neck in line and pain-free by morning. "It's not just how you sleep that affects your rest," says Lisa.
"It's how you live. Fixing your daytime habits, from posture to screen use to movement, sets your body up for better, deeper sleep."