Is It Better To Sleep Without a Pillow? Benefits vs Disadvantages

According to an article in Harvard Health, your pillow can either be hurting or helping you, depending on your situation and the type of sleeper you are [1].

Some people swear on their favorite pillow as being absolutely necessary for a good night’s sleep. Yet, according to a physical therapist quoted in the article above, “If your neck is bent in any way for an extended period, you’ll get uncomfortable.”

Is it better for toddlers to sleep without a pillow? Yes, it is recommended that babies avoid pillows, and for adults with sleep apnea, it can be downright dangerous.

Yet others say using pillows can help with some problems like heartburn. Others say elevating the head to approximately 30 degrees during sleep can be very beneficial.

So, is it better to sleep without a pillow, or must you have one by your side? Well, let’s see.

Potential Benefits of Sleeping Without a Pillow

Is sleeping with a pillow necessary, or is it better not to use a pillow? Below are some of the benefits of using it.

It May Improve Posture

Each sleeping position has a different effect on posture. That’s why a pillow may not be entirely necessary for some sleepers. One example is stomach sleepers. Since they usually sleep with their neck turned to one side or the other, not using a pillow allows their spine to better maintain its natural curvature as opposed to if they were using a pillow.

The resulting improved posture can promote deeper, more restorative sleep and potentially positively affect sleep stages like REM. By minimizing discomfort and promoting spinal alignment, the body is better able to cycle through the necessary sleep stages, leading to a more restful night.

It May Reduce Neck Pain for Stomach Sleepers

Is it better for your neck to sleep without a pillow? Using a pillow often puts undue strain on a stomach sleeper’s neck, which can cause pain. Not using a pillow helps to keep the head, neck, upper back, and shoulders in a neutral position, which counteracts strained neck issues and back pain.

It May Reduce Back Pain

Is it better to sleep on your back without a pillow? For some people, sleeping without a pillow can reduce back pain because it helps to keep the spine aligned in a more natural position. This usually works out best for stomach sleepers, yet for side or back sleepers, not having the head supported can have the opposite effect.

It May Combat Headaches

If you often wake up with headaches, it could be because your pillow is too soft. It could be blocking blood flow and limiting the amount of oxygen reaching your brain. Try sleeping without a pillow and see if you feel better when you wake up the next day.

It May Improve the Function of a CPAP Machine

Sleeping without a pillow may help some people who need to use CPAP (continuous positive airway pressure) machines by helping to keep their airways open so they can breathe better. However, this is not always the case because not using a pillow can also cause the head and neck to be out of alignment and cause the airway to become blocked.

You should always speak to your doctor first if you have sleep apnea and are considering not using a pillow.

Disadvantages of Sleeping Without a Pillow

In addition to stomach sleepers, back and side sleepers might experience some disadvantages that might make them question whether it is better to sleep without a pillow.

In fact, according to an article in the University of Rochester Medical Center Health Encyclopedia, a pillow is not just for your head and neck but also helps maintain your overall spinal curvature [2].

Neck Pain

You may be wondering, “Is it better to sleep without a pillow for neck pain?” The answer is no. Without the support of a pillow under your head when you sleep, your neck will be contorted at an odd angle, which can actually cause neck pain in the form of stiffness and soreness in the cervical spine. For optimal neck support, especially when combined with a supportive pillow, consider a foam mattress that contours to your body’s natural curves.

Poor Posture

Back and side sleepers can actually develop poor posture from sleeping without a pillow. This is because a back sleeper’s head will fall backward without a pillow, and a side sleeper’s head will angle severely downward. Both of these sleeping positions will then act to misalign the spine’s overall natural curvature.

Headaches

Not using a pillow when you sleep can be a major culprit in causing tension headaches. This comes about from not having your neck supported by a pillow so that it ends up contorting at an odd angle, either backward or to the left or right, resulting in a headache from the deferred pain.

Tips for Sleeping Without a Pillow

For some people, sleeping without a pillow can be beneficial. If you’re wondering, is it healthier to sleep without a pillow? Here are some tips for making the transition.

Start Gradually by Reducing Head Support

If you’re looking for better sleep, it’s best not to go cold turkey and remove your pillow immediately. Instead, gradually lower your head position by substituting a loft pillow for a thinner pillow or even a folded towel. When you become comfortable with that, then try completely removing the pillow and see how it feels.

A Good Mattress Is Key

It is important to ensure that your spine is properly aligned while you’re asleep. Having a medium to firm mattress is key to getting quality sleep. If your hips and shoulders are adequately aligned with your current mattress, then trying to sleep without a pillow can be a safe and gradual experiment.

Use Pillows To Support Your Body

To maintain proper body support while you transition to sleeping without a pillow, try using other pillows positioned at different points on your body. For example, if you’re a side sleeper, placing a pillow between your knees will help keep your spine properly aligned. Putting a pillow beneath your hips will help support your lower back if you sleep on your stomach.

Expert Insights

Expert opinions on the benefits of sleeping without a pillow vary, highlighting that optimal sleep posture is unique for every individual. David Rubin, a certified sleep science coach, emphasizes that while pillows are crucial for many to achieve proper head and neck support, some individuals may find better alignment and comfort without one.

He stresses the importance of personalized pillow choices based on individual sleep positions and preferences [3].

Lauren Panoff, MPH, RD, a health and nutrition writer, acknowledges the potential benefits of sleeping pillow-free, particularly for stomach sleepers. She notes that side and back sleepers might experience discomfort due to altered head and neck positioning.

However, she points out that those who find comfort without a pillow could potentially experience reduced tension headaches, improved spinal alignment, and fewer facial wrinkles over time [4].

FAQs

If you’re still wondering why is it more comfortable to sleep without a pillow, then perhaps some of the questions other customers ask will help clarify things.

Is It Better To Sleep With or Without a Pillow for Adults?

For most people, the answer is no. That’s because a pillow provides important support for your head, neck, and spine, which helps to alleviate pain and discomfort. Sleeping without a pillow causes the neck to be at an odd angle and often leads to stiffness and pain in the morning.

Is It Healthier Not To Use a Pillow?

It may be healthier for stomach sleepers not to use a pillow because when lying flat on your stomach, your head naturally remains flat and in alignment with your neck and spine. Those who sleep on their side or back need a pillow because, without its support, their heads will be resting too low, twisting the neck out of alignment with the rest of the spine.

Is It Bad To Sleep Completely Flat?

Sleeping flat is not good for most people because it can lead to bad posture and neck and back difficulties. It is also not recommended for elderly people and those with certain medical conditions, such as sleep apnea, heartburn, acid reflux, and spinal conditions like scoliosis. For those suffering from back issues, one should pick the right mattress for back pain and appropriately chosen pillows.

Is It Important To Sleep With Pillow?

Yes, for many people, it is important to sleep with a pillow. A pillow helps to keep your head elevated so that your cervical spine is in alignment with the rest of your spinal cord.

What Is the Healthiest Way To Sleep?

Although the healthiest way to sleep can be different for everyone, according to some experts, sleeping on your left side may be the healthiest way to improve your sleep quality. It reduces pressure on your spine, keeps your airway open, and can be soothing for those suffering from heartburn or acid reflux.

Is It Healthy To Sleep Naked?

There is no solid scientific evidence showing it is better to sleep naked than with sleepwear. Some researchers feel sleeping naked allows your body to regulate its temperature more effectively, yet that only holds if the room temperature of your bedroom is adequately maintained.

Is It Better To Sleep With 2 Pillows

Whether 1 or 2 pillows is “better” depends on your sleeping position and individual needs, with the goal being proper spinal alignment; side sleepers often benefit from more support, while stomach sleepers may prefer a thin pillow or even no pillow at all.

Is It Better To Sleep Without a Pillow? Final Thoughts!

Getting a good night’s sleep is key to living a healthy life. The best way to sleep is a matter of personal comfort, and sleeping on your stomach, back, or side can all be beneficial.

Sleeping with or without a pillow is generally not good for side or back sleepers because not having a memory foam pillow to support your head can throw your spine out of alignment. Sleeping without a pillow is also not recommended if you suffer from any medical conditions like sleep apnea, heartburn, acid reflux, or scoliosis.

It is a little different with stomach sleepers because not using a pillow will allow their head to perhaps better align with the rest of their spine.

Depending on your level of comfort and the position you sleep in, it might be prudent to first consult with your doctor before deciding to try sleeping without a pillow.

Good luck and sweet dreams!