Is It Better to Sleep Without a Pillow: The Benefits

Many have heard similar ideas when it comes to sleeping with pillows.

They have heard that pillows can cause back pain and long-term issues, but most people cannot imagine sleeping without pillows.

They wonder about the same thing: Should I sleep without a pillow to improve my health?

There are pros and cons when you sleep without a pillow, and there really isn’t a one-size-fits-all answer to the best sleeping arrangement.

You also need and combine it with other solutions such as a sleep mask.

Let’s learn more about why and how pillows can be detrimental, what you can do about it, and how you should proceed to get the best sleep possible.

Is It Healthier to Sleep Without a Pillow?

Is it good to sleep without a pillow, or are pillows not really a problem when it comes to safe and healthy sleeping?

The answer to this complicated question is, well, complicated!

There are both pros and cons to sleeping without a pillow.

Generally speaking, it can be beneficial because of the natural position it allows your body to rest.

On the flip side, many people can find it very hard to get comfortable enough to sleep when they try to sleep without a pillow.

To get a full understanding of the potential risk and benefits, let’s go deeper into the pros.

Lower Risk of Neck Pain

When sleeping with pillows, it is actually very easy to cause yourself neck pain that could otherwise be avoided.

Necks that are bent in one way for too long will become strained, which can cause pain that lasts for a few days or even longer.

Pillows that are too soft, too firm, or not situated under your head properly can lead to this type of situation.

When your neck is pushed too far in one direction, your neck will become uncomfortable.

Even if you do not notice that difference right away, the strain your neck undergoes could cause problems in the long run.

More Comfortable Sleep

If your pillow is uncomfortable or causes your neck to be in pain, you might not be able to sleep very well.

Sleep deprivation can be a huge problem. Not getting enough sleep affects many different processes in your body that usually happen while you are asleep.

This can include tissue repair, muscle growth, digestion, memory retention, stress relief, and blood flow.

When these systems are compromised, everything from your mental health to your appetite to your coordination can be affected.

Not getting enough sleep because of an uncomfortable pillow or pain caused by pillows could be incredibly detrimental.

If you have sleep deprivation for a long time, it could lead to more serious conditions such as heart disease.

Better for People With Sleep Apnea

CPAP treatment, also known as continuous positive airway pressure, is important for those suffering from certain conditions such as sleep apnea.

CPAP treatment utilizes a sleep device to ensure that air is pushed through your airways at a continuous rate so that you will not stop breathing while sleeping.

Depending on how you sleep, having a pillow in your bed can actually cause the mask to come off, and this could cause big problems.

How Important Is a Pillow for Sleep?

Getting sleep is important. Is it better to sleep without a pillow if you find that to be uncomfortable? Of course not!

If you need a pillow to be able to fall asleep comfortably, then use a pillow.

The main reason that some doctors and scientists have pointed out that pillows can be detrimental to sleep is that some people don’t take the time to get the right pillow.

Sure, sleeping without a pillow can have benefits. However, it is also possible to sleep with a pillow and see the same benefits as long as the pillow suits how you sleep.

It is better to sleep with a pillow if it helps you sleep rather than toss and turn all night without a pillow to provide any comfort.


Here are some points to consider when you're still worried about the problems with sleeping with a pillow:

Specialty Pillows Exist

    There are a several of specialty pillows out there that have been designed specifically to help treat common problems.

    From heartburn to neck pain, these pillows ensure that your body is better able to prevent symptoms and recover from previous problems.

    Wedge pillows, for example, can help relieve sinus problems as well as recurring heartburn when compared to sleeping in a flat position.

    There are even pillows designed specifically for CPAP patients.

    These pillows have cutouts for the mask so that it will not be easily knocked off during sleep.

    You Can Shop Around for Pillows

      When answering "Is it good to sleep without a pillow?", you would notice that the problems with using a pillow are easily correctable with the right pillows.

      Luckily, for most people, there are hundreds of different types of pillows on the market!

      The right pillow depends on your personal preferences, your sleeping habits, and your health issues.

      There is not one single pillow design that will work for everyone.

      It can feel high-maintenance to spend so much time shopping for the right pillow, but pillows can have a huge effect on your life quality.

      Take the time that you need to find the best fit!

      Is It Better to Sleep With One Pillow or Two?

      If your answer to "Should I sleep without a pillow?" is a yes, then the next question is how many pillows should you use?

       Is It Better to Sleep With One Pillow or Two?

      Most people should sleep with one pillow because this gives the appropriate amount of elevation and relief to the back while sleeping.

      However, those who suffer from a breathing or sleeping condition such as sleep apnea may be advised by their doctors to use two or more pillows.

      If you have this type of condition, talk with your doctor about the best sleeping position for your body.

      How Sleep Hygiene Improves Your Sleep

      Whether you decide to try sleeping without a pillow or find a better pillow for your sleep patterns, the key is that you need to find a way to improve your sleep hygiene.

      Sleep hygiene is the term used to describe how restful and healthy your sleep is.

      To make sure that you are getting enough sleep, you can try a number of tactics, such as:

      • Finding a better pillow
      • Using a sleep mask
      • Setting up a bedtime routine
      • Doing physical activity during the day
      • Changing your diet

      These are just a few ways that you can improve your sleep.

      Is It Better to Sleep Without a Pillow: The Conclusion

      Sleeping without a pillow isn’t the be-all, end-all solution to getting better sleep.

      In fact, most people will agree that sleeping with a comfortable pillow that properly supports your body will be more effective.

      It will always be better to sleep with a pillow as long as you have the right one for you.

      With so many different great pillow options on the market, take the time to find the pillow style that will support better sleeping habits in your life.

      Once you find the right fit, you’ll be amazed at how well-rested you are when you wake up each day.