Using a hard object like a block of wood or a brick under the notch at the base of the skull (external occipital protuberance) could be an effective way to address sleep-related issues like jaw pain, snoring, apnea, back pain, and neck weakness. Here’s how it works and how to implement it:

Why a Hard Object?

1. Spinal Decompression: A rigid support under the skull’s notch helps decompress the cervical spine, reducing strain on the neck and upper back muscles.

2. Jaw Alignment: Proper cervical alignment can relieve tension in the jaw, which may help with temporomandibular joint (TMJ) issues and associated pain.

3. Airway Optimization: A neutral neck position improves airflow, potentially reducing snoring and mild sleep apnea symptoms.

4. Muscle Engagement: The firmness of the block provides resistance, subtly engaging and strengthening neck and upper back muscles while you rest.

How to Use a Block of Wood or a Brick:

1. Material: Use a smooth, solid wood block or a brick wrapped in a soft cloth for comfort.

2. Dimensions: The object should be about 4-6 inches long and 2-3 inches high, depending on the curve of your neck and head size.

3. Placement:

• Lie on your back.

• Position the object directly under the notch at the base of your skull (external occipital protuberance).

• Ensure your head rests comfortably without tilting too far forward or backward.

4. Duration: Start with short periods (5-10 minutes) and gradually increase to avoid strain.

Benefits Over Soft Objects:

• A hard surface provides stable and precise support.

• It encourages structural alignment without collapsing, as soft materials might.

Precautions:

• Ensure the block is not too high, which could overstretch your neck.

• If you feel discomfort, stop and reassess your setup.

• Consult a healthcare provider if you have chronic pain, significant sleep apnea, or other medical conditions.

Would you like recommendations on specific dimensions, modifications, or complementary exercises to enhance this practice?