Is It Bad to Sleep Without a Pillow?
Getting a good night's sleep is essential for physical and mental health. Appropriate rest allows the body to recharge with the energy it needs to carry out our daily responsibilities. Many of us will choose bedclothes which we find the most comfortable. This includes choosing sheets that feel good on our skin, comforters of an appropriate thickness and a pillow that supports our head. Perhaps less of us consider not using a pillow at all. Choosing the wrong pillow can certainly negatively impact our sleep, but it might be possible that pillowless sleeping can lead to a better night's rest.
oneHOWTO asks is it bad to sleep without a pillow? We look at how pillows affect our body position while at rest and how this might affect the quality of our sleep. We also explain how to choose the right pillow to best ensure you sleep well.
Is it bad to sleep without a pillow?
There is no universal answer to the question of whether it is bad to sleep without a pillow. This is because it can be good for some of us, but not others. Whether it is beneficial depends on how we sleep. Everyone sleeps differently, especially when it comes to our sleep position in the bed. Sleeping without a pillow is more suitable for those who sleep on their stomach because this position can cause neck strain if they use a thick pillow.
For stomach sleepers, pillowless sleeping prevents the head from being in an uncomfortable position. If you are unsure whether it is better to sleep with or without a pillow for neck pain, some doctors recommend sleeping without a pillow for persons who are chronically affected by this issue. In fact, sleeping with a pillow can be a cause of neck pain in stomach sleepers since it can poorly align the cervical vertebrae.
For those of us who sleep on their back or on their side, a pillow is necessary. Just as sleeping with a pillow can cause neck problems in stomach sleepers, sleeping without a pillow can cause more problems than benefits for back and side sleepers. In such cases, the pillow contributes to maintaining the natural alignment of the neck and spine, reducing the possibility of developing tension or pain in these areas while asleep.
In our related article, we explain how to wash a memory foam pillow.
How to choose a pillow for your sleep needs
Sleep technology has seen great advancements in the last few years. Whether providing a more ergonomic shape or using more comfortable materials, there have never been more options when it comes to choosing a pillow. As with mattresses, pillows can be soft, padded or firm. There is no universal pillow which is best for everyone. We all have our own individual needs.
There are some general guidelines we can use to choose the right pillow for us. The width of the pillow should be greater than your shoulders, but the height varies depending on your sleeping position. With this in mind, we look at the types of pillows which can best suit our sleeping needs:
Soft or low pillows (4"/10 cm)
These pillows support both the head and the upper part of the shoulders. They are ideal for small children and adults who sleep on their stomach.
Quilted or medium pillows (4.7-5"/12-13 cm)
These pillows support the head, upper shoulders and neck. They provide a very comfortable and flexible feeling. This is perfect for those who sleep on their back or side because they gently envelop the head.
Firm or hard pillows (6"/15 cm)
These pillows are resistant to the pressure of the weight of the head. They also provide good support to the neck. They are ideal for people who sleep on their side since they keep the neck and head well aligned with the axis of the spine.
Learn more about how position affects our body during rest with our article on why you drool while sleeping.
How to sleep without a pillow
Although many of us have a natural predisposition when it comes to how we sleep, there are times when we should consider making a change. As we have already explained, sleeping without a pillow can be the best option if you sleep on your stomach. Doing so prevents the head from tilting to the side or back, something which can cause tension in the vertebrae over time.
Sleeping without a pillow also helps improve blood circulation in some people, as the head is more aligned with the rest of the body. Another great benefit of sleeping without the support of a pillow is the possibility of reducing pressure on the skin of the face and facial wrinkles. Especially if it is too high or firm, using a pillow to sleep can create creases in the skin. This could contribute to premature aging over time.
Our natural posture may be encouraged when sleeping without a pillow. This is a factor that helps some people improve their breathing while sleeping, since it can minimize the pressure exerted on the throat.
Changing our sleeping position is a problem that many of us with back pain may consider. With chronic back pain, getting a good night's sleep can be almost impossible. Sleeping without a pillow may alleviate some of these problems, especially if you sleep face down. This is because the abnormal curvature of the spine can be reduced in this position.
Some of us may want to change to pillowless sleeping because they have a hunchback. This is an abnormal curvature of the spine. While the severity of the problem will determine its treatment, sleeping position can positively influence this issue. Sleeping in a prone position can help reduce a hunchback. However, this will depend on the individual as the absence of a pillow can worsen back pain by not having the proper support.
Discover the causes of lower left hand side back pain with our related article.
How to change to pillowless sleeping
If you sleep on your back, try a very thin pillow or even a small rolled-up towel under your neck to give you some support while you get used to the new position. If you sleep on your side, try putting a pillow between your knees to keep your spine aligned and prevent additional strain.
Whether you should sleep with a pillow can change depending on your specific circumstances. Learn more with our articles on how to sleep while pregnant and how to sleep if you have a new tattoo.
This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.
If you want to read similar articles to Is It Bad to Sleep Without a Pillow?, we recommend you visit our Mental health category.
