Insufficient sleep can be associated with one of the reasons of your back and neck pain. Sleep for atleast six to eight hours and ofcourse make sure about the position how you sleep. The ideal posture to sleep is on right/left side as it will minimise the pressure on the spine.
One should be very careful when it comes to the sleeping posture. It should be so comfortable that it helps you to relax your body despite giving you pain. Due to any weak or wrong posture back pain can occur.
Other than your posture, your mattress or your pillow can also contribute to the pain.
Choose a mattress that is neither too hard nor too soft. These type of mattresses contribute to back aches more. If your mattress is too hard or too soft change it now, other than back problems it can also lead to severe neck pains.
Get a pillow which can support your neck in a comfortable and natural way. It should relax your neck. You can go for the refillable pillows, if you are facing such problems.
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