When it comes to getting a good night’s sleep, the number of pillows you use plays a role in how well you sleep because it directly impacts your comfort. While many of us might assume that more pillows equal more comfort, sleep experts have a different perspective on what is the right number of pillows for a good night’s sleep.
The Ideal Number of Pillows
Despite what many of us do, sleep experts recommend sleeping with only one pillow under your head. This recommendation isn’t arbitrary, it is based on the actual purpose of a pillow. Pillows are supposed to align your head and neck with your spine while you sleep.
Most people sleep with two pillows, but research suggests this additional height can disrupt your spine’s the natural alignment. When you sleep with too many pillows, your head is pushed forward, creating an unnatural angle that strains your neck muscles. Over time, this unnatural angle can potentially lead to chronic pain issues.
Different Sleeping Positions, Different Needs
While the rule is to only use one pillow under your head, your specific sleeping position might require some adjustments.
Side Sleepers
Side sleepers may benefit from having two pillows, but only one is used under the head. Sleep experts recommend one pillow under the head with the second pillow placed between the legs. This second pillow can prevent the top leg from pulling the spine out of alignment and can relieve stress on the lower back and hips. For maximum comfort, the pillow used under your head should be higher under your neck than your head to maintain proper spinal alignment.
Back Sleepers
If you sleep on your back, one medium-thick pillow is typically sufficient to properly support your neck. Some back sleepers find placing a second, softer pillow under their knees to help maintain a neutral spine position, is more comfortable than just a single pillow. This slight raising of the knees may also help you fall asleep faster.
Stomach Sleepers
When it comes to proper spinal alignment, stomach sleeping presents the most challenges. If you sleep on your stomach, you should use either a very thin pillow under your head or no pillow at all. Some stomach sleepers find that placing a medium-thick pillow underneath the pelvis helps reduce strain on the lower back. However, many osteopaths, including Dave Gibson, recommend trying to change this sleeping position altogether as it “twists the neck and can cause long-term strain”.
Combination Sleepers
For people who change positions throughout the night, a single medium-firm pillow is generally recommended for use under the head. This type of pillow should provide enough support when sleeping on your side without causing discomfort when you roll onto your back.
Is It Better to Sleep Without a Pillow?
For most people, sleeping with one properly selected pillow is ideal. However, there are circumstances where sleeping without a pillow might be beneficial, particularly for stomach sleepers.
With stomach sleepers, using no pillow can support the natural curve of your spine and neck, making this position more comfortable and preventing morning pain. For people who prefer sleeping without a pillow, a study done shows that stomach sleeping is the best position.
Sleeping without a pillow may offer several other benefits.
- Reduced neck pain and headaches: Many people sleep with the wrong pillow or too many pillows. This can put pressure on the spine and neck, reduce blood circulation, and cause headaches.
- Allergy relief: Over time you pillows collect dust and bacteria. Sleeping without a pillow can help reduce bacteria build-up and prevent you from breathing in dust and dirt.
- Improved skin health: For people with acne-prone skin, removing the pillow allows the skin to breathe at night, reduces bacteria build-up, and helps flush out toxins.
However, it’s important to remember that sleeping without a pillow isn’t for everyone. Side sleepers, in particular, need the support of a pillow to maintain proper spinal alignment. Back sleepers may also find it difficult to breathe without some height under the head.
The Right Pillow Height
Finding the right pillow isn’t just about how many you use, it’s also about the height or loft of the pillow. According to research published in the Journal of Manipulative and Physiological Therapeutics, to provide the proper support for your head and neck your pillow should be approximately 10-12 cm (4-6 inches) off the mattress.
If your pillow is too high or too low, it angles your neck away from its natural neutral spine alignment, potentially leading to soreness and stiffness. Over time, poor sleep posture contributes to various health issues, including chronic neck and back pain, headaches, and fatigue.
Signs You’re Using the Wrong Number of Pillows
How do you know if your current pillow arrangement isn’t working for you? Here are some common signs to watch for.
- Waking up with any kind of neck or back pain
- Experiencing headaches first thing in the morning
- Feeling unrested even though you got a full night’s sleep
- Tossing and turning all throughout the night
- Numbness or tingling in your arms upon waking up
If you’re experiencing any of these symptoms, it’s time to reconsider your pillow setup. Remember the goal of your pillow is proper alignment of your head, neck, and spine throughout the night.
Making the Transition
If you’re currently sleeping with two or more pillows but want to reduce that number down to one, it’s going to take some time. Chances are your body is used to your current sleeping position, including the number of pillows you are using. Suddenly going from multiple pillows to a single pillow is a big adjustment and will cause some discomfort.
When making the change, start by using a single, higher-loft pillow and gradually transitioning to a medium-loft pillow as your body adjusts. For stomach sleepers wanting to try sleeping without a pillow, you might want to begin by using a folded towel or thin pillowcase to help with the transition.
Conclusion
While you should be comfortable while sleeping, sleep experts all agree you should only have one pillow under your head. This recommendation is based on the fact that maintaining proper spinal alignment throughout the night is important for preventing pain and getting good night’s sleep.
Helpful Tools for Better Sleep
Getting your pillow setup right is essential, but it’s not the only factor that affects your sleep quality. The time you go to bed and your daily caffeine habits also play a significant part.
Use a sleep calculator to figure out the best time to go to bed based on your age group and designated wake-up time. This tool helps you feel fully rested so you can avoid that groggy feeling in the morning.
Try a caffeine intake calculator to understand how much caffeine is in your system. Enter the number of coffees and time you had them throughout the day and calculate your caffeine level at the time you go to bed.