While some people love to sleep on large, fluffy pillows, others find them uncomfortable. You might be tempted to sleep without a pillow if you often wake up with neck or back pain.
There are some advantages to sleeping without a pillow. However, these advantages should not be viewed universally. Sleeping without a pillow can only be beneficial if you sleep in a certain position.
Read on to learn more about the advantages and disadvantages of sleeping without a pillow, including tips on how to do it in a healthy way.
Advantages of Sleeping Without a Pillow
Depending on how you sleep, you may feel more comfortable sleeping on a flat surface.
Can sleeping without a pillow improve posture?
Pillows are designed to keep your spine in a neutral position. They align your neck with the rest of your body, which supports good posture.
The research has therefore only focused on the best type of pillow for posture. However, what has not been studied is how sleeping without a pillow affects the spine.
Stomach sleepers could benefit from removing the pillow.
According to the University of Rochester Medical Center (New York), sleeping on your stomach puts the spine in an unnatural position the fastest. This is because most of your weight is centered in the middle of your body. In this way, the back and neck are additionally stressed, which is detrimental to the spine.
If you sleep without a pillow, keep your head flat. This can reduce the strain on your neck in this position and promote better alignment.
"However, this does not apply to other sleeping positions. If you sleep on your back or on your side, sleeping without a pillow does more harm than good. Here we recommend using a pillow to keep your spine neutral."
Can sleeping without a pillow relieve neck pain?
If you are a stomach sleeper, sleeping without a pillow can indeed relieve neck pain.
When you lie on your stomach, your head is turned to the side. In this position, your neck is stretched back, an angle that causes pain and discomfort.
In this position, using a pillow would only increase the unfavorable angle of your neck. However, if you sleep without a pillow, the unnatural position can be minimized and the strain on the spine can be reduced.
"In fact, there is a lack of research at this point. Most studies on pillows and neck pain focus on the best type of pillow for pain. So if your neck hurts after sleeping, it's better to talk to a doctor before giving up on a pillow."
Is sleeping without a pillow good for your hair?
There are no known correlations between the use of a pillow and hair health. Therefore, there are no scientific studies on whether and to what extent sleeping without a pillow affects the hair.
"But there are some rumors about how the material of your sleeping surface can affect your hair. The idea is that a cotton pillowcase absorbs your natural oils, which can make your hair frizzy. Silk is said to be better for your hair according to the rumors."
Furthermore, a pillow is unlikely to have any effect on your hair.
Disadvantages of sleeping without a pillow
Despite the potential benefits of sleeping without a pillow, there are also disadvantages.
Poor posture
If you sleep on your stomach, omitting the pillow can better align your spine. However, it will not completely compensate for the unnatural position. It will still be difficult for your spine to maintain its natural curvature, as nothing changes the fact that most of the weight is in the middle of your body.
To promote better posture when sleeping on your stomach, place a pillow under your belly and pelvis. This raises the core and reduces pressure on the spine, even if you do not use a pillow for your head.
In other positions, sleeping without a pillow is not recommended. It puts your spine in an unnatural position and strains your joints and muscles. It is better to use a pillow when sleeping on your back or on your side.
Neck pain
"The connection between sleeping without a pillow and neck pain is also fraught with significant reservations."
If you are a stomach sleeper, omitting the pillow can help keep your neck in a more natural position. But it does not eliminate the need to turn your head. This can strain your neck joints and muscles and cause pain.
In other sleeping positions, omitting the pillow can worsen or even cause neck pain. This is because sleeping on your back or side puts your neck in an extended position. Without a pillow, your neck remains in that extended position all night long.
"If you do not use a pillow, the pressure on your neck muscles will also be distributed unevenly. The likelihood of experiencing neck pain, stiffness, and headaches increases."
Tips for Getting Started with Sleeping Without a Pillow
"If you have always slept with a pillow, it will take some time to get used to not resting your head on something. Keep these tips in mind if you want to try sleeping without a pillow:"
Gradually reduce your headrest. Instead of removing your pillow immediately, start with a folded blanket or towel. Gradually unfold the towel until you are ready to sleep without a pillow.
Support the rest of your body with pillows. If you sleep on your stomach, place a pillow under your belly and pelvis so that your spine stays as close to its neutral position as possible. Place a pillow under your knees when lying on your back, or between your knees when lying on your side.
Choose the right mattress. Without a pillow, it is even more important to have a mattress with adequate support. A mattress that is too soft can cause your spine to sag, which can lead to back pain.
Although sleeping without pillows can help stomach sleepers, there is a lack of specific studies. It is generally recommended to use a pillow when sleeping on your back or side. However, the most important thing is that you feel comfortable and pain-free in bed.
If you have neck or back pain, or if you have a spinal condition such as scoliosis, sleeping without a pillow may be unsafe. Talk to a doctor before giving up your pillow.
