Sleeping without a pillow, is it good or bad?

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The pillow plays a vital role during rest, as it can be the difference between restful sleep and waking up filled with physical discomfort.

Much has been said about what the structure and materials of this accompaniment should be, but the debate is increasingly heated about its real usefulness: is it really good or bad?

If you have asked yourself the same question, today you will finally have answers. In the following lines, we will share with you what the experts say about sleeping without a pillow: find out with us!

Is sleeping without a pillow good or bad? Let’s find out the whole truth

If you’ve ever woken up tired and with terrible neck and neck pain, your pillow is probably the culprit. When choosing a pillow to use at night to rest your head, it is not enough to simply opt for the most padded or that of a well-known brand, but it is good to prefer the one that best suits the needs of your your body and the position you assume when you rest.

In case you haven’t yet found the model that’s right for you, maybe you’ve also considered the option of throwing the accessory away in hopes of seeing an improvement in sleep quality. However, if you are trying to figure out how to sleep without a pillow, know that it is the worst decision you can make! Sleeping without a pillow is actually a habit that you absolutely must avoid if you want to improve your well-being.

To better understand why going without this accessory hurts, it’s important to understand the anatomy of the spine and the importance of a supportive pillow. In the following lines we will go deeper into these topics.

Why is sleeping without a pillow bad for the spine?

By nature, the human spine has several curvatures that help support and protect other organs in the body. If we take this fact into consideration, it is logical to think that when we rest we must respect its natural physiology, which suggests that we completely avoid resting in a completely upright position.

To maintain the correct position of the spine, it is therefore essential to have a pillow that supports the neck and distributes the weight better. If we do without it, the natural curvatures of the body are likely to stiffen and disturbances will appear. Indeed, if you decide to rest without a support pillow, you could expose yourself to the following problems:

  • Neck pain: this is one of the most common effects of sleeping without a pillow. As we explained earlier, standing up is unnatural, so this is a problem that will always be present.
  • Cervical discomfort: if you suffer from neck pain, resting without support will only make the problem worse. During the night, the curvature of the spine can be stressed from the stress of poor posture, and you may wake up tired and sore the next morning.
  • Shoulder fatigue: In addition to causing neck discomfort, resting in a fully upright position prevents the shoulders from being sufficiently supported and therefore leads to tension at rest.

neck pain

When is it okay to sleep without a pillow?

It is never advisable to rest without any type of support. Even if you sleep on a memory foam mattress that “adapts” to the natural curvature of your spine, it’s still advisable to have a pillow that provides all the comfort you need to indulge yourself in the arm of Morfeo.

But what if you sleep on your stomach? In this case, you may be wondering if it is possible to do without a pillow. Although some people find it more comfortable to have no support in this position, it is worth reassessing the situation. According to experts, in fact, resting on your stomach not only puts pressure on your spine and neck, but also puts pressure on your rib cage and exposes you to additional discomfort.

However, if this is the position you’re used to, you’ll probably already be used to sleeping without using a pillow. In this case, the only recommendation to consider is to find the position that requires your muscles the least. If possible, you may want to try using a thin, comfortable pillow to try to avoid future discomfort.

How to choose the ideal pillow and sleep according to your position

As mentioned at the beginning of this guide, one of the main reasons people choose to rest without a pillow is that they are not very comfortable. It can also happen because they didn’t make the right choice or they don’t use it correctly. Before saying goodbye, we want to share with you some recommendations that will help you choose the perfect pillow and sleep in the best way.

  • Pay attention to consistency: Pillows with a filling that’s too hard can cause neck strain and pain, while ones with a texture that’s too soft will only cause your head to sink.
  • Material is important: finding the ideal model is not only a question of texture but also of materials. In the market, you can find a wide variety of options ranging from goose down to natural latex and memory foam. Of course, choosing one or the other will entirely depend on your specific preferences and needs. Latex models, for example, are ideal for people with allergies, while memory foam models are more recommended for those with neck problems.
  • Do not neglect the height: Although this is something that most people tend to overlook, it is actually one of the most important. If you want to choose the perfect model, you must take into account your build and the characteristics of your mattress. In general, it is preferable that the pillow has a height between 10 and 13 cm.

the size

Recommendations based on your sleeping position

  • If you sleep on your back: It is advisable to opt for pillows around 10-13 cm in height with a thick base and a thin center to help support the head during sleep.
  • If you sleep on your side: Experts recommend opting for a slightly larger model (about 15cm) that keeps the head and neck aligned with the spine. Likewise, it is important that the model also provides additional depth.
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