Sleeping Without a Pillow. Is it Bad or Good?

Sleeping Without a Pillow. Is it Bad or Good?

Sleeping pillow

Quality sleep is crucial for maintaining good health. The type of mattress you use, the temperature, outside noise, and light levels all affect how well you sleep. Do you ever think about your pillow, though? While some people adore their pillows, others find them to be unpleasant.

If you frequently experience neck or back pain when you wake up, you might be tempted to try sleeping without a pillow. Sleeping without a pillow has some advantages and drawbacks. Let us find out if pillows are beneficial or detrimental to your general health.

Benefits of Sleeping Without a Pillow

Choosing to sleep without a pillow has several advantages. However, these benefits depend on a person-to-person basis.

Back and neck pain relief:

A lot of people wind up using pillows that don’t maintain the spine’s natural curve. Multiple pillows may result in an awkward sleeping position. Without cushions, your head rests in a natural position. Additionally, it shields against muscle tension and nerve injury to lessen discomfort. Too-soft pillows can obstruct the flow of blood to the neck.

Eliminates headaches:

You may have headaches or light-headedness upon waking. Maybe the issue is with your pillow. To check if it makes you feel better the next day, try sleeping without a pillow. Soft pillows during sleeping decrease blood flow to the head, reducing some of the normal oxygen supply to the head. An interruption in the flow of oxygen to your head may be the cause of your morning headaches.

Stress relief:

You can wake up several times during the night tormenting yourself for sleeping in an improper position because of pillows. As a result, stress levels rise, which may trigger additional mental and physical health problems.

Decreases allergies:

Sleeping on pillows and pillowcases that aren’t changed frequently can make dust allergies, which affect many people. As bacteria, dust, dirt, and other particles accumulate on and within pillows over time, they can intensify allergies when they come into contact with your face. When you don’t use pillows, allergies will be less common.

Guidelines for Sleeping Without a Pillow

It will take some getting used to not using a pillow if you have always used one. If you want to attempt sleeping without a pillow, take into account these suggestions:

Slowly reduce your head support:

Start with a folded blanket or towel instead of taking off your pillow right away. Over time, unfold the towel until you are prepared to go without it while you sleep.

Use cushions to support the remainder of your body:

To keep your spine neutral while sleeping on your stomach, place a pillow under your stomach and pelvis. If you’re on your back or side, place a pillow between your knees. If you’re sitting upright, do the opposite.

Select the right mattress:

It’s even more crucial to have a supportive mattress if you don’t use a pillow. If you purchase a high-quality mattress, it will reduce the need to use pillows. You can buy mattress online or also purchase from retail outlets. Top mattress brands such as The Sleeping Company have launched the SmartGRID mattress that intelligently adjusts to your body shape for excellent comfort and back pain relief.

Pillow: Why to Use it?

Although sleeping without a pillow may have certain advantages, there are also disadvantages. These drawbacks are the reason that makes using a pillow beneficial for you. Let us examine the benefits of sleeping with a pillow.

Better level of comfort:

It is more comfortable to rest your head on a pillow than it is to do so without one. Both of these aspects should be taken into account when choosing a pillow because they both affect how well you sleep.

Supports the neck and back:

The most crucial function a pillow must perform while you are sleeping is supporting your neck and upper back. Because the human spine is naturally bent, we require this support when we sleep. Having support for your head and neck keeps these parts of your spine properly aligned. Lack of support, while you sleep, may not only disrupt your sleep but may also cause stiffness in your neck and back.

Improves posture:

Put a pillow under your stomach and pelvis as you sleep on your stomach to encourage improved posture. Even if you don’t use a pillow for your head, this will raise your midsection and relieve pressure on your spine. Without a pillow, sleeping in other postures isn’t recommended. It strains your joints and muscles and places your spine in an awkward position. If you like to sleep on your side or back, a pillow is recommended.

Reduces neck pain:

There are important limitations to the claim that sleeping without a pillow causes neck pain. Losing your pillow can help your neck maintain a more natural position if you sleep on your stomach. But it doesn’t take away the impulse to look up. Your neck muscles and joints may get sore as a result of this strain. Additionally, the strain on your neck muscles will be unevenly distributed if you don’t use a pillow. Headaches, stiffness, and neck pain are more likely to occur.

Selection of the Best Pillow

Finding the ideal pillow is mostly influenced by your preferred sleeping position, as well as your preferences:

For back sleepers:

If you lie on your back to sleep, your pillow should support your head and neck without raising it into an uncomfortable position. Back sleepers should select a medium-thick to ensure that their neck and spine stay in alignment while they’re dozing off.

For side sleepers:

Your pillow should support your head in a neutral posture when you sleep on your side, keeping it in line with your spine. Side sleepers face enormous pressure on the shoulders, so it is advisable to opt for a fuller, firmer cushion to support the neck and alleviate some of the pressure.

Sleeping on your stomach:

You should opt for a pillow that is softer and a little less plump if you sleep on your stomach. Your spine will remain as neutral as possible as a result of this.

Different Types of Pillows

There are a variety of pillows that suit your individual preferences offering the best comfort. With the advent of technology, you can buy pillow online based on your personal preferences or you can opt for offline purchasing. Different types of pillows such as latex pillows, neck and body pillows, and orthopedic pillows are available.

The most advanced pillows ever created by science are hybrid pillows. They ensure that you feel energized every day by providing total support for your head and neck. High-quality head and neck comfort is provided by hybrid pillows, such as The Sleeping Company’s SmartGRID Hybrid Pillow


From the above-mentioned analysis, we can conclude that sleeping without a pillow has its set of advantages. By following the guidelines, you can slowly shift to sleeping without a pillow. However, pillows can not only improve the overall quality of your sleep, but they can also help you to avoid neck and back problems. It is also important to have a pillow that suits your individual needs. To get a pillow that will provide the most benefits, make support the key deciding factor when you are shopping for a pillow.