Ashwin Lewis
The number of pillows you should sleep with depends on your sleeping position and bed size. Experts recommend sleeping with one pillow under your head to support your neck and spine. However, side sleepers may benefit from using two pillows—one under their head and another between their knees—to maintain proper spinal alignment and prevent hip and lower back pain. Back sleepers may also use a second pillow under their knees to keep their spine neutral, while stomach sleepers may opt for a thin pillow under their head or pelvis or none at all.
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What You'll Learn
Number of pillows for side sleepers
The number of pillows you should use to sleep with depends on your sleeping position. While some sources recommend sleeping with one pillow to support your head and neck, others suggest that sleeping with two pillows can improve your sleep quality.
If you are a side sleeper, it is recommended to use two pillows. One pillow should support your head and neck, and the other pillow should be placed between your knees or hips to provide extra support and prevent your upper leg from twisting your hips and spine out of alignment. This second pillow may be more comfortable if it is a smaller, firmer pillow.
Side sleepers may also benefit from using three pillows. In addition to the two pillows mentioned above, a third pillow can be placed between your arms.
It is important to ensure that your pillow supports your head, neck, and shoulders, and that your head is not propped up too high, as this can cause neck pain. The pillow should fill in the space between your shoulder, the curve of your neck, and the top of your head.
Some pillows, such as the Sleep Number PlushComfort Pillow Ultimate, are customizable and allow you to adjust the height and loft to provide the right amount of support for your head and neck. The Easy Breather pillow is another option that offers good neck support for side sleepers and has an adjustable fill.
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Number of pillows for back sleepers
Most sleep experts recommend sleeping with only one pillow to support your head and neck. This is because the goal of the pillow is to provide proper spinal alignment, meaning that your head, neck, and spine flow in a straight line. If your head and neck are craned up or drooping down, it can lead to neck and upper back pain.
However, sleeping with a single pillow that is too thin or flat may not provide enough spinal alignment or pressure relief. In such cases, you may want to either invest in a new pillow or use two pillows to support your head and neck. If you do use two pillows, ensure that they provide the right amount of height to keep your neck and spine aligned properly.
For back sleepers, it is recommended to use one medium-thick pillow to support the neck. A pillow with the right loft (or height/thickness) will keep the head, neck, and spine in alignment without straining the neck either up or down. Back sleepers may also benefit from sleeping with a second pillow under their knees. This second pillow should be softer and help keep the spine neutral.
Some pillows that are suitable for back sleepers include the Easy Breather pillow, Sleep Number PlushComfort Pillow Ultimate, Sleep Number ComfortFit Pillow Ultimate, Purple Harmony pillow, and the Garnet Hill Signature White Down Pillow.
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Number of pillows for stomach sleepers
Stomach sleepers should ideally sleep with one thin pillow underneath their head to support their neck and head. The pillow should be low-loft or thin to avoid raising the sleeper's head out of alignment with their spine. This can cause neck pain and stiffness, and even nerve injuries due to prolonged compression.
Some experts recommend sleeping without a pillow if you sleep on your stomach, as this keeps your spine straight and avoids blockages in your airways. However, if you can't sleep without a pillow, a soft, low-loft pillow is recommended to minimise stress on your neck and upper back.
Stomach sleepers who experience neck pain may benefit from an adjustable pillow, which can be made lower and softer by removing some of the filling. The Lagoon Chinchilla, for example, is filled with ultra-soft microfiber and comes with a fairly low loft and soft feel. The Sleep Number PlushComfort Pillow Ultimate is another option, with three sealed, removable layers of fill to help you achieve the best fit for your body shape.
It is worth noting that sleeping on your stomach is not ideal for your neck. Unlike sleeping on your side or back, your neck is often twisted when sleeping on your stomach, which can lead to the development of 'trigger points' - irritable areas in a muscle that are tender when touched.
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Number of pillows for optimal spinal alignment
The number of pillows you should use for optimal spinal alignment depends on your sleeping position.
If you sleep on your back, it is recommended to use one medium-thick pillow to support your neck. You may also benefit from placing a second pillow under your knees to keep your spine neutral.
For side sleepers, it is recommended to use two pillows: one under your head and a second pillow between your knees. The pillow under your head should be higher under your neck than your head to keep your spine straight. The second pillow between your knees can prevent your upper leg from twisting your hips and spine out of alignment. Side sleepers may also require a firmer pillow to support their neck and shoulders.
If you sleep on your stomach, it is recommended to sleep with one thin pillow underneath your head or pelvis, or without a pillow at all. A thin pillow under your pelvis can help keep your spine aligned.
In general, stacking multiple pillows under your head can lead to improper spinal alignment and neck pain. However, additional pillows can be used elsewhere to promote spinal alignment, such as between your legs or arms. Most people use one to two pillows for sleeping, but some sources recommend owning at least six to ten pillows for a fantastic sleeping experience. The number of pillows you use may also depend on the size of your bed and your personal preferences.
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Number of pillows for different bed sizes
While the number of pillows one should use to sleep is dependent on several factors, including the sleeper's primary sleeping position, the type of mattress, and the pillow's loft, there are some general guidelines for the number of pillows for different bed sizes.
For a twin bed, it is recommended to have 1-2 sleeping pillows and up to 2 decorative pillows. For a full or queen-size bed, consider having 2-4 sleeping pillows and 2-4 decorative pillows. If you have a king-size bed, you can have up to 4 sleeping pillows and 3-6 decorative pillows for a balanced look.
It is worth noting that the number of pillows you use for sleeping should aim to provide proper spinal alignment, ensuring your head, neck, and spine are in a straight line. This is often referred to as neutral alignment. For side sleepers, this may mean using two pillows—one under the head and one between the legs—to keep the spine straight and prevent the top leg from twisting the hips out of alignment. Back sleepers should typically use one medium-thick pillow, with the option of a second pillow under the knees to relieve lower back pressure. Stomach sleepers may opt for one thin pillow or forgo a pillow altogether to maintain spinal alignment.
When it comes to styling your bed, the number of pillows can vary based on your personal preference and the desired aesthetic. For a king-size bed, you can get creative with pillow arrangements, layering various pillows without overwhelming the space. You can mix and match different sizes, colours, patterns, and textures to create a stylish and functional space.
Ultimately, the right number of pillows depends on your individual needs and preferences.
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Frequently asked questions
Most sleep experts recommend sleeping with just one pillow to support your head and neck. However, the number of pillows you use will depend on your sleeping position. Back sleepers should use one medium-thick pillow, but can also use a second pillow under their knees. Side sleepers should use two pillows: one under their head and a second pillow between their knees to prevent their upper leg from twisting their hips out of alignment. Stomach sleepers should use one thin pillow or no pillow at all.
The goal of the pillow you sleep on is to provide proper spinal alignment, meaning your head, neck, and spine form a straight line. Using one pillow can help you maintain this neutral alignment and avoid neck and back pain.
Using two pillows can improve your sleep quality by providing extra support to your body. For side sleepers, a second pillow between the knees can help to maintain proper sleep posture. For back sleepers, a second pillow under the knees may help you fall asleep faster.
