Miya Pearson
Whether or not you should use a pillow to sleep depends on your sleeping position. While some sleep specialists believe that sleeping without a pillow has numerous benefits, others argue that the right pillow can improve your sleep quality. For example, if you sleep on your side, a thicker, more supportive pillow is recommended to fill the gap between your neck and shoulders and keep your spine in alignment. Conversely, if you sleep on your stomach, ditching the pillow can help your neck stay in a more natural position and reduce neck pain. Ultimately, the decision to use a pillow or not comes down to personal preference and finding a comfortable and pain-free sleeping position.
| Characteristics | Values |
|---|---|
| Sleeping position | Sleeping on the back, side, or stomach |
| Pillow usage | Pillows can help maintain spinal alignment and prevent neck pain, but may not be necessary for all sleeping positions |
| Pillow type | Memory foam, rounded, cervical, or pillows with built-in neck support |
| Pillow thickness | Should be thick enough to support the neck and head but not too thick that it tilts the head unnaturally |
| Comfort | Comfort is essential for a good night's sleep |
| Health conditions | Special pillows can help with sleep apnea, snoring, heartburn, sinus problems, and vertigo |
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What You'll Learn
Pillow thickness and sleeping positions
The ideal pillow thickness depends on your sleeping position. Sleeping on your side or back generally requires a pillow, while stomach sleepers may benefit from skipping it. However, pillow preferences are highly individual, and factors such as body proportions and mattress firmness also play a role.
Back sleepers
Back sleepers need a pillow that fills the space between their neck and the mattress, keeping their head elevated just enough to achieve a neutral spine position. A pillow that's too thick will tilt the head forward, while one that's too thin will cause an uncomfortable downward bend in the neck. On average, back sleepers prefer a medium-loft pillow, which is typically 3-5 inches thick.
Side sleepers
Side sleeping is considered the most neutral position for the body. When sleeping on the side, the pillow should support the head and neck, filling the area between the end of the shoulder and the head. Side sleepers generally prefer a medium to high loft pillow, which is 3-5 inches or thicker. Factors such as shoulder width, body weight, and mattress firmness also influence the ideal pillow loft for side sleepers.
Stomach sleepers
Stomach sleeping is considered the unhealthiest position by some specialists since it forces the head and neck to twist, potentially causing spine misalignment. Sleeping without a pillow may help stomach sleepers maintain a more natural neck position and reduce neck pain. However, this doesn't eliminate the need to turn the head to the side, which can still strain the neck. If sleeping without a pillow is uncomfortable, a thin pillow may be used.
Combination sleepers
Those who switch between sleeping positions may benefit from having two pillows of different lofts or one adjustable pillow that can accommodate different positions. Buckwheat pillows, for example, allow customization of thickness by adding or removing filling.
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Pillow types and materials
The type and material of your pillow are important factors in ensuring a good night's sleep. Pillows are typically categorised by their fill, which can be natural, synthetic, or a combination of the two. The best pillow will be one that keeps your spine aligned in a neutral position, is comfortable to rest on, and helps you stay asleep. Here are some of the most common pillow types and materials:
Memory Foam Pillows
Memory foam, or viscoelastic foam, changes shape in response to heat and pressure, moulding to the sleeper's head and neck for customised pressure relief and spinal support. There are two main types of memory foam pillow fill: block and shredded. Block memory foam pillows offer exceptional support and contour evenly, but they are slow to regain their shape when the sleeper moves and are prone to heat retention. Shredded memory foam pillows have a more traditional feel and are more breathable, allowing sleepers to scrunch and mould the pillow as needed.
Down Pillows
Down is a natural fill material consisting of quill-less feather clusters from the underside of a waterfowl's rough exterior plumage. Down pillows are extremely fluffy, light, and plush, making them compressible beneath the head. Duck down tends to be more affordable, while goose down is usually softer and less likely to harbour odours. However, down pillows can be expensive and may trigger allergy symptoms.
Down Alternative Pillows
Down alternative pillows imitate the airy, plush feel of down without the associated allergens. They are typically made of vegan-friendly polyester microfiber and may include other materials such as cotton or rayon. Down alternative pillows are soft, lightweight, and mouldable, offering a wide range of firmness options, lofts, and price points. They are generally more affordable and easier to care for than traditional down pillows.
Feather Pillows
Feather pillows use the outer plumage of ducks and geese, providing more support than down. Many pillows combine down and feathers to offer a balance of softness and support.
Adjustable Pillows
Adjustable pillows are growing in popularity as they allow customisation of height or firmness levels. They typically have several insert layers or cluster pieces where you can add or remove stuffing to find your preferred shape.
Hybrid Pillows
Hybrid pillows combine foam and fluffy fill, such as synthetic microfiber clusters or natural kapok, offering both support and plushness.
Buckwheat Pillows
Buckwheat pillows are made of natural materials but may not be as comfortable or durable as other options, and some users report skin irritation.
Pregnancy Pillows
Pregnancy pillows come in various shapes, including C-shaped, U-shaped, and J-shaped, providing extra support between the legs and under a growing bump. They are specially designed for those using a continuous positive airway pressure (CPAP) machine, with cut-outs to accommodate the mask and cord.
The ideal pillow type and material for you will depend on your sleeping position, body type, and personal preference.
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Pillow alternatives
Sleeping without a pillow may have its benefits, but it is not for everyone. If you are a back or side sleeper, sleeping without a pillow may worsen or cause neck pain. This is because sleeping without a pillow overextends your neck, and the pressure on your neck muscles will be unevenly distributed.
If you are a stomach sleeper, however, sleeping without a pillow may help your neck stay in a more natural position. It can also help to alleviate snoring. However, this does not eliminate the need to turn your head, which can still cause neck strain and pain.
If you are looking to sleep without a pillow, or just want to try out an alternative, here are some suggestions:
- Yoga blankets or towels: You can roll up a towel and put it under your neck, or use a yoga blanket or towel, depending on whether you are at home or in a hotel.
- Traditional Japanese pillow: These pillows are smaller than American pillows, firmer, and more pliable. They support your neck and spine well and can be shoved under your neck for support.
- Folded blankets or towels: If you want to try sleeping without a pillow, you can gradually reduce your head support by using a folded blanket or towel instead of a pillow.
- Memory foam pillows: These pillows are thicker and firmer. They are made of solid memory foam or memory foam clusters, which feel plusher.
- Down pillows: These are the fluffiest pillows. They are made of down and feathers, and while they are firmer, they are also less expensive.
- Down-alternative pillows: These pillows can still feel soft and offer good support. They are usually made with synthetic fill, so they are more affordable than down pillows.
- Adjustable pillows: Some pillows have adjustable height, which can be changed by removing or adding fill. This makes them comfortable and supportive for all sleeping positions.
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Pillow and mattress combinations
Whether you use a pillow or not, and the type of pillow you use, depends on your sleeping position.
If you sleep on your back, it is best to use a pillow to support your neck and keep your spine neutral. A memory foam pillow with adjustable loft is a good option, as it can be manipulated into any shape and can be packed for travel. A rounded pillow or a pillow with built-in neck support is also a good option. If you experience lower back pain, place a bolster or a couple of blocks under your knees to alleviate discomfort.
If you sleep on your side, you will need a pillow that fills the space between your neck and the mattress. A down pillow or a combination of down and feathers will provide a firm and less expensive option. A down-alternative pillow is softer, provides good support, and is more affordable than down. A fluffable mix of down-alternative and Talalay latex is also a good option for side sleepers. If you experience neck pain, a firmer pillow may be better.
If you sleep on your stomach, you may benefit from not using a pillow, as it can help your neck stay in a more natural position and reduce neck pain. However, this may not completely offset the unnatural position, as it will still be difficult for your spine to be neutral. If you choose to use a pillow, a thin pillow is recommended. Alternatively, place a pillow under your pelvis and stomach to lift the middle of your body and decrease pressure on your spine.
If you switch between sleeping positions, you will need a pillow that accommodates multiple positions. Adjustable pillows, such as the EdenCool Adjustable Pillow from Coop Sleep Goods, allow you to change the loft depending on your sleeping position. The Saatva pillow is another option for combination sleepers, as its dual-core construction creates a balance of pressure relief and support, and its adjustability makes it suitable for all sleeping positions. The TEMPUR-Cloud pillow is also adjustable and easy to pack for travel. The Brooklyn Bedding Luxury Cooling pillow is offered in two different height options and is suitable for hot sleepers.
Ultimately, the most important thing is that you feel comfortable and pain-free. If you are experiencing neck or back pain, consider trying a different pillow or sleeping without one.
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Pillow and sleep disorders
While the use of pillows is primarily for comfort and positioning, it can also be linked to certain sleep disorders. For example, pillows can interfere with continuous positive airway pressure (CPAP) treatment for people with sleep apnea, a condition in which breathing periodically stops during sleep. CPAP masks are used to keep the airway open, and the use of a pillow can cause the mask to be knocked off, especially for side sleepers.
Pillows that are too soft or too firm can also lead to neck pain and back pain. For instance, if you sleep on your side with a soft pillow, your head has to extend sideways to meet the pillow, causing your neck to bend. Similarly, sleeping on your stomach with a firm pillow pushes your head back, and sleeping on your back with too much firm support pushes your neck too far forward, causing pain.
The type of pillow and sleeping position can also cause cervical stiffness, scapula pain, and headaches. Sleeping without a pillow may be beneficial for stomach sleepers as it helps to better align the spine and reduce neck pain. However, it is important to note that sleeping without a pillow can also cause neck pain for back and side sleepers as it overextends the neck.
Overall, the choice of whether to use a pillow or not depends on individual preferences and comfort. While pillows can provide comfort and support, they may also contribute to certain sleep disorders and health issues. It is always recommended to consult a doctor or sleep specialist for proper diagnosis and treatment of sleep disorders.
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Frequently asked questions
It depends on your sleeping position. If you sleep on your back or side, it is best to use a pillow to keep your spine neutral. If you sleep on your stomach, sleeping without a pillow may be better for your neck.
The right pillow for you will depend on your sleeping position and body shape. Memory foam pillows are a good option as they mould to the shape of your head and neck. If you sleep on your side, you will need a thicker pillow to fill the gap between your neck and the mattress. If you sleep on your back, a pillow that is too thick will tilt your head up and cause an unnatural curve in your neck.
Sleeping without a pillow can help to keep your head and neck in a neutral position, preventing nerve damage and strained muscles. It can also be more comfortable for people who feel like a pillow is choking them.
