Bedding Resources
Pillows can make your bed more inviting and comfortable. Pillows do more than just create a comfortable sleeping environment. A good pillow will align your neck with the rest of your body so that your spine remains in a neutral, safe position. The alignment of the spine allows the muscles of your neck, shoulders, back, and chest to relax completely and allow for recovery during sleep.
While it might seem tempting to go without a pillow, this is not the best idea for most people. There are some cases where a pillow may be helpful in reducing pain. We will discuss the benefits and drawbacks of not using a pillow in this article. We also explain how to choose the best pillow for you and how to sleep safely without one if you decide to try it.
The Benefits Of Sleeping Without A Pillow
It is not a good idea to sleep without a pillow. For stomach sleepers, however, it may be a good idea to rest your head directly on the mattress.
Stomach Sleepers May Experience Back And Neck Pain.
Experts say stomach sleeping can lead to back and neck pain. This is because the spine bows unnaturally. The natural curvature and curve of the spine can be exaggerated when the torso sinks into a bed. This curve can be made more prominent if the pillow is medium-to-high loft.
This position of the spine causes muscles to tighten and clench in sleep, which can cause sleepers to feel stiff and sore the next morning. Avoid stomach sleeping whenever you can.
If you are unable to avoid this position, or if you have to sleep on your stomach because of a medical condition, you can use a pillow to help you rest. The neck will be more aligned with your spine if you place your head flat on the bed. This reduces muscle tension and helps stomach sleepers feel less pain.
Although a pillow may be helpful for stomach sleepers who have back or neck pain, it is not recommended for side and back sleepers. The head can drop below the shoulders when you sleep on your side or back. This causes tension in the neck. To keep their head elevated and aligned with their spine, these sleepers require a medium-to-high loft pillow.
Reduce Wrinkles
Recent research has shown that wrinkles and other signs of aging can be caused by facial skin compression during sleep. To reduce the appearance of wrinkles and facial compression, some people opt to sleep with a thin pillow or no pillow at night.
It is important to avoid pillow-less sleep for side and back sleepers because of the risk. You can prevent wrinkles by using high-quality sunscreens and daily moisturizers, and eating a healthy diet rich in fruits and vegetables.
Cons Of Sleeping Without A Pillow
Side sleepers may find it beneficial to not use a pillow, but there are still risks associated with using a mattress directly.
Spinal Misalignment
Although a pillow may reduce the curve of your spine when you sleep on your stomach, it will not make it look completely natural. Because stomach sleeping causes the spine to curve slightly, your body weight will pull the torso downwards, placing pressure on the neck, back, and shoulders.
If you are lying on your side or back, your head must be lifted so that it aligns with your neck and hips. The neck and back muscles will remain tight and stiff throughout the night if you don’t have a pillow.
Sleep Quality And Discomfort
Unsupported sleeping can lead to spinal misalignment and neck pain. It can also make it difficult to fall asleep quickly and relax if your head is not supported. Although stomach sleepers can get comfortable with a pillow, side, back and combination sleepers will need a pillow to help them relax.
Soft, conforming pillows such as memory foam and latex pillows will support the neck and maintain a neutral spine. This will allow you to sink into your mattress for deeper and more restful sleep.
How To Choose The Right Pillow
The pillow height or loft that you choose for yourself will depend on your preferred sleeping position.
Side Sleepers
Side sleepers will find that medium-to-high loft pillows work best because they align the head with the neck, spine and hips. Low-loft pillows can cause the head to sink and place pressure on the neck muscles. Side sleepers can experience neck pain if they are using ultra-soft pillows.
Side sleepers love memory foam and latex pillows. They respond immediately to pressure so that you are supported no matter what position you’re in.
Back Sleepers
A medium loft pillow is the best for back sleepers. Too high pillows can cause the head to tilt forward and create tension in the muscles.
To relieve pressure, a medium-high contouring pillow will support the head and neck.
Stomach Sleepers
It is best to avoid stomach sleep whenever possible, as we have already mentioned. Stomach sleepers should reduce the curve of their spines as much as they can. You can do this by sleeping with or without a pillow.
To relieve tension in the lower back, stomach sleepers can place a thin pillow underneath their pelvis.
Tips To Sleeping Without A Pillow
These tips will help stomach sleepers who don’t want to use a pillow.
Gradually Reduce Support
It is best to gradually lower the pillows’ height or support over time. This will make it easier for you to transition. This can be done by using a towel to make a pillow. Each night, unfold the towel until your head rests flat on your mattress.
Pillows to Support Your Body
For stomach sleepers who don’t want to use a pillow, a thin pillow can be placed beneath the pelvis. This will gently lift the hips while reducing pressure on the spine.
Side and back sleepers should not rest without a pillow under their heads. However, it is advisable to have other pillows in order to support your body. To ease lower back pain, back sleepers may benefit from having a pillow under their knees. Side sleepers can rest a pillow between the knees to relieve hip pain.
Sleep on a Supportive Mattress
Sleeping positions:
- Side sleepers:To protect your joints from pressure points, use a soft to medium firmness.
- Back SleepersTo prevent spinal misalignment and excess sinking, a medium to medium-firm mattress firmness is recommended.
- Stomach sleepers:Extra-firm mattress to align the hips with the shoulders.
- Combination sleepersMedium firmness provides a balance between support and cushioning in any position.
There are many body types:
- People who are lighter than 59kg:To reduce pressure points, choose a soft to medium-firm mattress firmness
- Heavy Individuals (104kg or more)Mattresses ranging from medium-firm to firm to avoid over sinking or awkward sleeping positions that can lead to muscle tension
Most Frequently Asked Questions
Which Is The Best Way To Sleep?
The best position for health is to sleep on your right side. Right-side sleeping pulls the heart closer to the chest. This reduces pressure on the heart, lung and lungs to prevent shortness of breath and palpitations.
Pregnant women should sleep on their left side, as right-side sleeping can decrease blood flow to the foetus.
Which Pillow Is Best For Sleep Apnea Symptoms?
A wedge pillow should be used by people with sleep apnea. It should have a 35-45 degree angle. The upper body should be elevated so that the soft tissue at back of the throat is positioned forward and not back. This prevents obstruction. Sleepers who breathe easier are less likely to suffer from sleep apnea symptoms.
How Long Should A Stiff Neck Be Kept In Place?
Neck pain is usually caused by neck strain during work, sleep or other physical activities. This pain usually lasts one to two days.
Neck pain that lasts more than three months should be reported to your doctor.
Why Can’t I Move My Neck When I Wake Up?
You may feel stiff in the neck if you strain the muscles and ligaments of your neck while you sleep. Most cases of this type of pain disappear within a few days. If you feel that your neck is constantly hurting, it could be because you have a weak pillow. You can get better sleep if your pillow isn’t too high or low. Keep your neck and head in line with your spine, shoulders, and hips.
How Often Should Your Pillows Be Changed?
Your pillows should be replaced every 1 to 2 year. Even the best pillows can lose their loft over time and they will no longer be able to support your neck and head. If you notice pain in your neck or upper back, it might be time to change your pillow.
Bottom Line
Some people may feel relief from back and neck pain by not using a pillow. However, most people do not find this to be true. The head and neck must be supported to maintain a neutral spine. You will feel refreshed when you wake up.
When choosing the right pillow for you, remember your sleeping position. A medium-low loft pillow may be more suitable for you if you are a back or side sleeper. For side sleepers, a firmer pillow with a medium loft may be the best choice.
