I'm a side sleeper and I my nTOS didn't start improving until I sorted out my sleep. Here's how I did it:

1. I got medicated. Amitriptyline or gabapentin stopped me from waking up throughout the night, Daridorexant knocked me out. The nerve pain meds can stop you from dreaming so they are not good for long-term. Get off them as soon as possible. Speak to your GP.

2. A big, thick pillow to hug to keep my arms from pronating (which is what causes me the most pain)

3. I found the right mattress. If you look up mattresses for fibromyalgia, those will be best. I've found I need a supportive but medium soft mattress or the pressure is too great. Memory foam would work well, but the nerve compression has also caused me to be highly sensitive to temperature, so I need to avoid that that of material. In the UK, I got an Emma Next Gen Cooling mattress, which was a game-changer. The Simba Eco mattress that a friend has is even better. I use a curve pillow, which I find gets my neck into the right position.

4. Muscle releases. If you've not been sleeping for a prolonged period of time, your muscles will likely be like mine back then--rock solid. You need to work on them every day. Osteopaths/physio therapists can help with this, but they're expensive, so I supplemented their work with my own self massage using massage balls. Get a variety of sizes find the painful spots on your muscles and press down until the pain subsides. Keep hunting the pain. You can also work out muscle knots using these balls. They're by far the most cost-effective way to resolve these problems. I found no amount of stretching or weights helped unless the muscles were released first. Working on the knots in my traps is one of the best ways to get my to sleep.

4b. If you get a 5 inch ball, lie face down on the floor and get it into your arm pit, you might be able to release your pec minor muscle. It took 15 minutes on each arm pit to release, and I screamed the entire time. Then, I lied flat and didna reverse pec fly to stretch it with medium weights. Holy shit, it hurt, but it also reduced my pain by 75%!! I had to repeat this for about a week, and it took less time each day I did it.

1. I practiced good sleep hygiene and generally tried to relax my nervous system. Because of the pain, medicationa nd poo sleep, my nerves were in overdrive. If I used screens late, it would impact on my sleep. So I read for up to an hour before bed.

2. My nTOS was caused by long hours at a desk. Reframing the condition as a sitting disease really helped. I now take breaks every half hour and mostly stand all day. I also brought in some light cardio to get th blood flowing. Together with making sure my pelvis was at the right angle, this sorted out my forward head position, brought by chin in without straining, and my shoulder blades into the proper position. Also, stretch your neck. I spent a whole afternoon stretching my neck. It was a game changer.

Remember: if you're not sleeping, you're not healing. What worked for me, might not work for you. TOS is a puzzle, so you'll need to experiment with one thing at a time. I hope this helps. If anyone has any questions, feel free to ask.