Is it right to sleep without a pillow

Is it right to sleep without a pillow

Did you know that some Sleep Specialists in New York believe that sleeping without a pillow has numerous benefits? Chances are you’re use to sleeping with your pillow. Let’s take a look at the top 5 benefits of sleeping without a pillow.

Prevents Back Pain

Most people end up using pillows that don’t support the natural curve of the spine. Multiple pillows might lead to an unnatural sleeping position. The support pillows provide is also not long-lasting.

Helps Deal with Neck Pain

Most pillows fail to offer the right support and make sleeping postures worse. If you don’t use pillows, your head rests in a natural position. It also prevents nerve damage and strained muscles so you experience less pain. Pillows that are too soft also disrupt blood flow to the neck.

Combats Headaches

You might have experienced waking up with a headache or feeling light-headed. Your pillow might be to blame. Try sleeping without a pillow and see if you feel better the next day. Sleeping with soft pillows reduces blood flow to the head, cutting off part of the usual oxygen supply to the head. Morning headaches could be due to the disruption of oxygen distribution to your head.

Alleviates Stress

If you sleep in the wrong position due to pillows, you might end up tossing and turning throughout the night. This increases stress which, in turn, may lead to other mental and health issues. Once you experience fewer sleep disturbances, the quality of sleep helps the body level down stress hormones. Moreover, after a restful night sleep, you may feel increased energy the next day.

Prevents Facial Acne

You can avoid acne if you sleep without a pillow. This is because acne is the result of dirt and oil accumulating on the face and clogging the pores. The inflammation can cause swelling, redness, and even infections. Your face is normally attached to your pillow for most time during the night. You probably don’t wash your pillow covers or pillow every night. So it’s exposed to saliva, dust, and sweat, making it a place where bacteria reside. This could lead to facial acne.

Some sleep specialists also believe that certain sleep positions are more beneficial if you don’t use pillows. Your sleep position dictates what kind of pillow you should or should not be using. What position do you sleep in? Maybe you can try some of our suggestions to see if they work for you.

Side Sleepers

Side sleeping is considered the healthiest sleeping position. But if you are using a pillow without the proper support this is not the case. Side sleepers need a pillow will work to keep their spine straight while sleeping. End Result: Side Sleepers should not sleep without a pillow.

Back Sleepers

Back sleepers should try to keep the neck level with the rest of their spine, a thin, contouring pillow is best for this. This type of pillow will fill the space between the neck and mattress as needed. Rounded pillows that support the neck, cervical pillows, or pillows with built-in neck support are all good options as well. End Result: Back sleepers should not sleep without a pillow.

Stomach Sleepers

Although stomach sleeping may help alleviate snoring, it is considered, by sleep specialist in New York and surrounding states, as the most unhealthy sleep position. This is because this position forces you to twist your head and neck to one side which may cause your spine to be out of alignment. End Result: Stomach sleepers may benefit more from not using a pillow. However, if this option is too uncomfortable, it is recommended to use a thin pillow.

So now that you know some of the benefits of sleeping without a pillow, maybe you should try it soon and see if it allows you to get better sleep! Make sure to contact your sleep specialist in New York or your area for more information

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It’s no surprise that the right mattress can transform your sleep experience, but did you know that your pillow has a lot to do with your sleep quality as well? If you sometimes wake up with a sore neck, a terrible headache, or experience rapid heartbeats and anxiety in the chest, you might be sleep deprived.

What is the culprit, you might ask? Well, it could be your pillow! You might not realize that a pillow being too soft or too hard can cause major issues in the long run.

Read on to find out why you should get rid of your pillows and start sleeping without one.

Because It Will Benefit Your Neck and Your Back

Sleeping without pillows will help your back extend, and you will rest in a natural position without any consequences or aches. Using a pillow that is too soft can strain your neck muscles and even decrease the blood flow to your head. If your head tilts downward on a pillow that doesn’t provide adequate support for your head, then your airflow through the respiratory system will be significantly reduced. Because of this, you might wake up in the morning feeling light-headed or with a headache.

On the other hand, using a thick pillow or even stacking more pillows underneath your head and neck will deform your position of the spine and induce pain in your back. Sleeping like this for long periods will only cause chronic back pain and frequent muscle strain. If you are suddenly starting to experience aches or pains in the morning, try sleeping without a pillow for a few nights to see if it helps.

Is it right to sleep without a pillow

You Will Feel Well Rested In the Morning

Not using any neck and head support during sleep will allow your body to find an optimal position for rest. When we use pillows that do not provide proper support, our body has to compensate by engaging neck or back muscles. This leads to even more strain at a time when your body is supposed to recover from everyday stress. Muscles and tendons will work overtime, and the added pressure will accumulate and manifest as pain.

Is it right to sleep without a pillow

When they get excessive strain for long periods of time, the pain becomes chronic. To get rid of this persistent pain you must get professional help from your doctor and change your sleeping habits. Some of the symptoms include restless sleeping, frequent waking up during sleep, and often changing your position in bed. All of this leads to sleep deprivation and induces increased anxiety and stress. Make sure to gently stretch out in the morning as soon as you wake up. This will benefit you and your body.

Your Face Will Thank You for Getting Rid Of Pillows

Besides curing aches and pains, your skin can also benefit from not using a pillow. Pressing your face on a pillow for hours every night isn’t exactly the best for your skin—it prevents the pores on your face from being able to breathe. This can result in increased perspiration and a buildup of grease and oil.

Acne can form because of added dust and impurities on the pillow’s surface come into contact with your face. And, if you don’t clean your pillow often enough, dirt and grime can attack your skin throughout the night.

Okay. So How Do I Start Sleeping Without Pillows?

Well, we’re glad you asked! It can be simple to get rid of your pillow permanently. To start, fold a cloth or blanket, maybe even a towel, to give you some height when you are sleeping—this should be slightly lower than the pillow that you are used to using. It is okay if your head is tilted slightly upward.

Then, during the next few weeks, reduce the height of your folded up cloth. Ideally, you’ll start to be more comfortable as your neck and head are more leveled with your back when lying down.

Is Sleeping Pillowless for Everyone?

If you’re tempted to make the change and begin phasing out your old pillow in favor of a more natural feel, you might be wondering if this is the best option for everyone. After sleeping with a pillow for your whole life, you’re likely to become accustomed to it, so you might feel some pain at first. However, if this pain persists or becomes unmanageable, you’ll want to see your doctor for a second opinion.

Not every sleeping position will feel as comfortable without a pillow, especially if you have existing neck injuries. The benefits may outweigh the initial discomfort for some, though for others it might not be the right choice. The decision ultimately depends on user preference.


Once you settle in and start sleeping this way, you will never even think about going back to using pillows anymore. Given the positive feedback from users who saw improvements in their back ache problems and neck pain, we can safely say that even occasional sleeping this way can benefit and help relieve some of the issues regarding spinal and neck-related injury or any other type of discomfort. If you find that you cannot get used to sleeping without pillows, it is always easy to go back to your usual routine of sleep.

Try avoiding pillows at bedtime and see the positive impact on your sleep quality.

Learn how avoiding pillows can help sleep well. Image courtesy: Shutterstock

So many of us can’t sleep without a pillow, and I happen to be one of them. In fact, I used to carry my pillow bag while traveling for my comfort sleep. However, a few months back, I developed neck pain and after that sleeping comfortably has become a distant dream.

To manage the pain, I started taking medicine, but that is a temporary solution at best. Thankfully, I found a long term solution as my mother suggested that I stop using a pillow while sleeping as the same worked for her many years ago.

I took her advice diligently and started sleeping without a pillow. While initially, it was an uncomfortable change for me, but eventually I realised its benefits and now there is no looking back.

Here’s what sleeping without a pillow did for me
1. Reduced neck and back pain

Do you ever wake up with a sore neck? Or perhaps with a terrible backache? If yes, then you should also stop using pillows while sleeping. It helped me reduce neck pain, back pain and maintain a better posture while sleeping.

2. Eases headache

I used to get up in the morning with a dizzy spell or a mild headache. Sleeping without a pillow helped me wake up feeling fresh and my headaches also subsided significantly.

3. Fight acne and wrinkles

Sleeping with a pillow can cause acne or wrinkles because the pillowcase accumulates dirt and oil over time that transfers to the skin. This can clog pores and cause blemishes.

4. Improved sleeping quality

Sleeping without a pillow allows one to be in a natural position and helps the spine, neck and back to rest evenly along the natural curves of the body. Whereas, a pillow can displace your body’s alignment and disturb sleep.

5. Reduces stress and distraction

Sleeping without a pillow helps the body rest in a natural position, reducing neck and back pain. This decreases stress levels and facilitates better sleep.

Tips on adjusting to life without pillows

You might find it a little hard for you if you have a habit of sleeping on comfortable pillows. Nevertheless, these are the ways you can slowly get rid of the practice:

  • You can position a folded cloth underneath your neck when you lay your head down on the bed. The cloth should not be too thick.
  • Remember to keep your head and neck in line with the back.

So, follow these tips and sleep without a pillow to experience positive changes in your health and wellbeing.

Aayushi Gupta

Candid, outspoken, but prudent–Aayushi is exploring her place in media world.

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Table of Contents
Related Topics
  • Is it right to sleep without a pillowWhat’s The Right Pillow For You? Here’s How To Choose
  • Is it right to sleep without a pillowBest Pillows for Stomach Sleepers
  • Is it right to sleep without a pillowBest Pillows for Neck Pain

Is it right to sleep without a pillow

Ever wondered if you really need a pillow to sleep? You may have lived your entire life resting your head on a pillow to sleep without much thought as to why and whether they’re really necessary.

In this article, I’ll be going over the pros and cons of sleeping without a pillow, as well as some tips on what to do if you decide to ditch the pillow altogether.

Is it Safe to Sleep Without a Pillow?

The answer is… it depends. As with most questions about sleep, your sleeping position is a major determinant of whether or not you could sleep without a pillow risk-free.

Dr. Grant Radermacher, a chiropractor based in Wisconsin, told Sleepopolis, “ The goal with a pillow should be to keep your neck and shoulders in as neutral a position as possible.” Therefore, side and back sleepers (which is the majority of adults) should generally use a pillow to maintain that neutral position.

Is it right to sleep without a pillowSide sleepers need a pillow to fill the gap between their neck and the mattress.

“Using a pillow is essential for side sleepers, as laying on your side leaves the largest gap between your head and the pillow,” Radermacher said. “It’s slightly less important for back sleepers, but laying on your back does leave a small gap between your neck and the mattress.”

That’s why here at Sleepopolis we recommend a firm pillow with a high loft for side sleepers , to fill that larger gap and provide support. And for back sleepers , we recommend a medium loft and medium firmness pillow to fill that smaller gap.

Is it right to sleep without a pillowBack sleepers also do best with a pillow to support their neck and fill that gap.

While sleeping without a pillow as a side or back sleeper may not be a life-or-death risk, it can definitely cause a lot of neck pain over time, which is no fun. There’s a reason we call things a “real pain in the neck!”

However, if you are a stomach sleeper, it could actually be beneficial to go no-pillow. Sleeping on your stomach is generally considered to be the least healthy sleeping position, as stomach sleepers must twist their neck to avoid lying face down and because the position can lead to your spine being out of alignment, particularly on a too-soft mattress .

Still, a chunk of the adult population (between seven percent and 16 percent , according to different studies) persists with stomach sleeping. Radermacher said that because stomach sleeping already puts stress on the neck, “ Adding a pillow adds even more stress by putting your head and neck at an angle, which is why many stomach sleepers do better sleeping without a pillow.”

Is it right to sleep without a pillowIt can be tricky to find a good stomach-sleeper pillow.

For the best stomach sleeper pillows , we recommend a very soft and low loft pillow, for this same reason — to prevent the neck from being strained. But it can be challenging to find a pillow that fits the bill, so you may want to go no-pillow altogether.

How to Sleep Without a Pillow

If you’re interested in forging ahead without your pillow, Radermacher suggests taking baby steps. “ Transitioning to a thin pillow for a few weeks before totally abandoning pillows allows your body to adapt to a flatter surface and can minimize the discomfort changing your sleep setup can cause ,” he said.

Keep in mind this advice is primarily for stomach sleepers. To protect your neck and spine, it’s best for side and back sleepers to stick with a pillow. If your current pillow is so uncomfortable or unsupportive that you’ve been considering ditching it, take a look at our best pillows for side sleepers and best pillows for back sleepers to find a more suitable option.

To learn more about sleep health, check out our Sleep A-Z resources .

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Is it right to sleep without a pillow

Answering the question of is it better to sleep without a pillow isn’t exactly simple. There hasn’t been a ton of research on the topic, probably because every person is different and everyone’s preferences are different. If you’re experiencing neck or back pain, though, your pillow could be the problem. Ahead, we’ll break down the benefits of sleeping without a pillow — including sleeping without a pillow for neck pain — as well as any drawbacks of sleeping this way. Plus, we’ll even provide recommendations for those who might benefit from a pillow-less night.

What are the benefits of sleeping without a pillow?

Spinal alignment

Depending on how you sleep, going without a pillow can help your spine keep in alignment. Especially for stomach sleepers, not having anything under your head keeps your body in a more neutral position. When your body is completely flat, your spine can stay more straight, meaning less potential for posture concerns. However, there is little research on this, and it will vary from person to person.

Fewer aches and pains

When your body is out of alignment, which can happen when you sleep with pillows, you might experience a neck strain or backaches. This can be due to you using muscles in your sleep to help keep your body comfortable. When you wake up, you might feel those aches and pains from the muscle strain. Sleeping without a pillow can potentially help keep your body in a more comfortable position during the night.

Better skin

Unless you’re washing your pillowcases every day, there’s potential for bacteria to build-up on the pillowcase and contaminate your face. Plus, pillows are not very breathable, and putting your face against them doesn’t allow your pores to breathe. However, it’s worth noting that sleeping without a pillow will still require you to keep your sheets clean for when your skin is touching those as well. In addition to the bacteria transfer on the skin, pillows have been shown to increase wrinkles on the face due to compression at night.

Tips for sleeping without a pillow

Gradually go down to no pillow

When it comes to how to sleep without a pillow, you might have some trouble getting there if you’re not careful. After all, you’ve most likely slept with a pillow for many years. Gradually work your way down to sleeping with no pillow by decreasing the thickness of your pillow. Start with two pillows and allow yourself to get used to that before moving down to perhaps one thinner pillow and then no pillow.

Listen to your body

Sleeping with no pillow is not for everyone. If you’re primarily a side sleeper but want to try the no-pillow route, listen to your body if it’s in pain after trying. Most likely, side sleepers will not be comfortable without a pillow, so if your body tells you that, listen to it.

What are the health risks of sleeping without a pillow?

Spinal discomfort

For some people, sleeping with no pillow can cause quite a bit of pain. Without a pillow under your head, it can throw your spine out of alignment. This can lead to not just pain but also posture issues.

Neck pain

Similar to spinal discomfort, sleeping with no pillow can cause neck pain rather than alleviate it. If your body is out of alignment because you aren’t using a pillow, you could be putting a lot of stress on your neck, leading to a greater amount of pain. And just like sleeping with a pillow can cause pain for some people, it can equally cause pain without it.

Recommendation for each sleeper type

Stomach sleepers

Stomach sleepers are the most likely to be comfortable with no pillow. Because your spin is more neutral when you’re on your stomach, your head flat on the bed is most likely to ease any discomfort in your neck and spine. It could cause a little bit of stress on your neck to have your head turned to the side, but it is still most likely going to be more comfortable than using a pillow.

Side sleepers

Side sleepers will probably be uncomfortable with no pillow. When you’re on your side, your head is quite a bit elevated from the mattress because your shoulder is under it. A pillow will cradle the head to keep the neck and spine neutral. Without a pillow, your head has nothing to rest on and can feel a good amount of pain through the night. A softer mattress that absorbs your body can help this, but a pillow will provide the most support. It is recommended that side sleepers utilize pillows.

Back sleepers

Back sleepers could go either way. According to the University of Rochester’s Medical Center, what’s important to consider here is your mattress. With a more plush mattress, your body will be more sunk in, putting less stress on your neck if you have no pillow. If you’re on a firm mattress, though, your spine will already be very straight, meaning your head is raised off the mattress. A pillow would provide support under your head to keep everything in line.

Final Thoughts

If you’re asking yourself, “Should I sleep without a pillow?” there are several things to consider. Sleeping without a pillow can be helpful for some people. It can ease some spinal and neck discomfort and make sleeping a more pleasant experience. However, going without a pillow isn’t for everyone. Listen to what your body is telling you, consider your sleeping arrangement, and do what feels best for you.

Many sleep specialists say that sleeping without a pillow has a lot of benefits; and chances are you may be feeling that sleeping without a pillow will not be comfortable, but here are reasons why is it better to sleep without a pillow:

Improves Your Back Pain: Sleeping on one or more pillows is why most people complain of back pains. Due to sleeping on pillows, your natural curve is not supported; leading to an unnatural sleeping position which eventually leads to back pain.

Relieves Your Neck Pain: Most of the pillows available do not offer the right amount of support you require; due to which you complain of neck pain which leads to your body posture becoming worse. Instead, if you sleep without a pillow; your head and back will be naturally aligned; leading to the back retaining its natural posture. This will also help your nerves from being damaged and your muscles from being strained.

Control Your Headaches: Another common problem you may be facing is waking up in the morning with light or severe headaches. And the reason for this is your pillow. If you have been using a soft pillow; it slows the blood flow into your head, leading to a lack of oxygen which eventually leads to morning headaches. Try sleeping without a pillow is the see the difference.

If you are suffering from the issues mentioned above and are not sure what the issue is; try sleeping without a pillow. If you are confused about whether it is better to sleep without a pillow, visit us at Sleep & Headache Solutions. Our specialists will be able to assist you. Call us at (832) – 688 – 8886 to inquire more.

Is it right to sleep without a pillow

While some people may love the feeling of sleeping on a super fluffy pillow, others may find big pillows or pillows in general uncomfortable. If you don’t like how pillows feel, there’s a real temptation to try sleeping without one.

While there are some notable benefits to sleeping without a pillow, there are also some key drawbacks you need to consider. Whether or not sleeping without a pillow is good for you comes down to your sleep position, and how it relates to your spine.

In this article, we’re going to outline who benefits from sleeping without a pillow. We’ll also talk about who should stick to using a pillow for good posture and overall health.

Let’s get started!

Benefits of Sleeping Without A Pillow

The main purpose of a pillow is to keep your spine in a neutral position while you sleep. If you sleep on your back or on your side, sleeping with a pillow is a must.

When you sleep on your back, if you lay down on a flat surface, your neck is forced backward. The best type of pillow for back sleepers is one that’s just fluffy enough to support your neck without overextending it.

For side sleepers, you run across the same sort of scenario. A pillow is helpful in keeping your neck and spine in a neutral position.

Stomach sleepers –listen up!

You’re the type that benefits from sleeping without a pillow, and here’s why.

Sleeping Without a Pillow Can Be Great For Stomach Sleepers

Humans aren’t designed to sleep on their stomachs, but some people love this sleep position nonetheless.

When you sleep on your stomach , the position of your body puts more stress on your neck. Sleeping on your stomach puts your spine in an unnatural position, which prevents your spine from maintaining its natural curve.

When you add a pillow on top of this, it only accentuates the stress, although there are some pillows designed for stomach sleepers .

According to a study by the University of Rochester Medical Center , when you sleep on your stomach, the majority of your weight is put on the middle of your body, which causes excess stress to your back and neck.

By sleeping without a pillow, you keep your head and neck in a more flat position, which can reduce stress and promote better posture and spinal alignment.

Need Help Sleeping Better? Request our FREE Sleep Hygiene Guide.

Does Sleeping Without a Pillow Help Neck Pain?

As a kid, you could jump out of a tree, land on your faces, and feel fine the next day.

As an adult, sometimes it feels like you took a beating just by sleeping in the wrong position. Many people who struggle with neck pain have issues because of how they sleep.

Whether or not sleeping without a pillow can help with neck pain again comes down to how you sleep. When you sleep on your stomach, you likely turn your head to the side, which puts your neck in an even more awkward position.

If you sleep like this, using a pillow will only make the awkward angle worse. In this case, sleeping without a pillow will likely help alleviate neck pain.

If you sleep on your back, however, sleeping without a pillow puts your neck into a more unnatural position than if you had a pillow. Sleeping on your back without a pillow can cause neck pain, not relieve it.

Drawbacks Of Sleeping Without a Pillow

While there are some benefits to sleeping without a pillow, depending on your preferred sleep position, there are also some key drawbacks you need to keep in mind.

No pillow = Bad Posture For Most People

Generally speaking, sleeping without a pillow is bad for overall posture. Pillows were created to help keep your spine aligned, and by choosing not to use one, you’re not getting those benefits.

If you’re sold on sleeping on your stomach, using a pillow under your head might not be a great choice, but you can put the pillow under your pelvis and stomach instead. By putting the pillow here, you raise the lowest parts of your body, so they’re more aligned with where your head is. This puts your spine in a more neutral position and can help relieve pressure.

In any other sleeping position, opting to not use a pillow isn’t ideal. If you’re a back or side sleeper, make sure you use a pillow.

It Can Cause Neck Pain

For most people, sleeping without a pillow is going to do more harm than good. Unless you sleep on your stomach, sleeping without a pillow will throw off the alignment of your spine and cause neck pain.

Sleeping on your back overextends your neck, and you need the pillow underneath to bring your spine back to a neutral position. Without a pillow, your neck stays overextended all night, which basically guarantees you’re going to wake up with neck pain.

Tips For Sleeping Without a Pillow

If you’d like to try sleeping without a pillow to see if it’s right for you, it’s going to take some getting used to. This is especially true if you’ve slept with a pillow your whole life.

Here a few tips to start transitioning to sleeping without a pillow if you think you’re the type of person to benefit from it.

Start slow: If you sleep with a fluffy pillow, and you want to try sleeping without a pillow, try sleeping on a flatter pillow first. You can also use a folded up blanket and unfold it as you get more comfortable with the chance.

Don’t throw away your pillows, support other parts of your body: If you sleep on your stomach and are transitioning to sleeping without a pillow, try putting the pillow under your pelvis instead. This keeps your body in a neutral position that you’ll most likely find comfortable.

Invest in a good mattress: This is key. If you struggle to get quality sleep, the issue might not be your pillow, it could be your mattress. You should be shopping around for a new mattress every 5-10 years, depending on the type of mattress you have.

Closing Thoughts

Sleeping without a pillow can be great for some people, but not for others. If you’re a stomach sleeper, try moving the pillow down to your pelvis, instead of under your head.

If you’re a back or side sleeper, your best bet is to stick with the pillow, however, you can experiment with different types of pillows for your sleep style to see which works best for you.

Courtney is the reason The Sleep Shop exists. She’s a Seattle native with a passion for healthy sleep. She graduated from Seattle Pacific University with a major in marketing. She started The Sleep Shop to help friends and family choose a good mattress, and helped grow the site to what it is today. She does most of the product testing and reviews.

1 thought on “Sleeping Without A Pillow”

That’s interesting that sleeping without a pillow could help neck pain if you sleep on your stomach, I tend to sleep on my stomach most of the time, so that’s good to know. I’ll have to consider giving that a try, and if it doesn’t help, I’ll have to go see a doctor or chiropractor about it.

Here are 5 health benefits that you can enjoy by ditching your pillow right away.

Is it right to sleep without a pillow

For all the people who just love to surround themselves with multiple fluffy pillows and cushions while sleeping, here’s bad news for you. No matter how much you love your pillows you need to maintain a distance from them as this relationship can be toxic for your health.

Benefits of Sleeping Without A Pillow

Here we have listed 5 health benefits that you can enjoy by ditching your pillow right away.

1# Alleviates Neck Pain

Is it right to sleep without a pillow

Image Credits- Harvard Health

Sleeping in the wrong position due to your pillow can actually cause various problems. A pillow that does not support your head and neck properly can cause neck pain by creating tension in the neck muscle. As sleeping on a wrong pillow fails to offer the right support and makes the posture worse. Sleeping without a pillow helps your head to rest and keeps the spine neutral. Sleeping without a pillow can prevent muscle damage and neck strain along with preventing the disruption in blood flow.

2# Helps in Improving Posture

Ditching the pillows is the best thing for stomach sleepers. As sleeping on the stomach puts the spine in an unnatural position as the majority of weight is in the middle of the spine. Due to this imbalance of weight there is an added stress on the neck and back which makes it hard for the spine to maintain its natural curve and giving you a bad posture.

Is it right to sleep without a pillow

Image Credits- Medical Massage Group

Ditching a pillow and sleeping without it can help to keep your head flat and help in better alignment of spine by reducing the stress on your neck and back.

3# Prevents Acne

As we know that acne is caused due to accumulation of dirt, dust and oil on the face that might result in clogging pores. The clogged core might cause inflammation which may result in swelling, redness and even infection in some cases. While you sleep your face is stuck to your pillow for most of the time and hence your skin gets exposed to the dirt, dust and other forign particles which results in the pores to clog. This exposure results in the accumulation of bacteria on the facial skin and causes acne.

Not using pillows while sleeping can actually help you to get rid of these skin clogging particles and keep acne at bay.

Sleeping with a pillow is comfortable, but is it healthy?

Is it right to sleep without a pillow

Research shows that sleeping without pillows can actually have a lot of health benefits


  1. Sleeping without pillows can actually have a lot of health benefits
  2. Sleeping without a pillow can prevent acne breakout
  3. Using the wrong kind of pillow can put strain on your neck and shoulders

So do you love sleeping with a soft and fluffy pillow? Light pillows, with a fluffy cover, to rest your head or probably hug for a while, perhaps the best way to sleep. But is it really the best way? Well, this is probably not the first time that you may have heard that sleeping with a pillow may not be good for you. Enough with the statements! We are here to give you reasons. Research shows that sleeping without pillows can actually have a lot of health benefits.

So here’s a list of the many health benefits you can get by sleeping without a pillow. Take a look.

1. Prevents acne and wrinkles

Is it right to sleep without a pillow

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Yes! Sleeping without a pillow can prevent acne breakout. When you sleep on your side, your face rests on the pillow. Now the pillow cover may actually be latched with dirt, bacteria, and dust which can stick to your skin and increase the growth of acne. Not the only acne, pillows may also increase your risk of getting wrinkles. When your face is attached to the pillow, it can loosen your skin leading to early wrinkles. So for your beauty’s sake, avoid using pillows.

Is it right to sleep without a pillow

Photo Credit: iStock

2. Back pain

If you are suffering from back pain, the first thing you can do to avoid pain is ditching your pillow. And for those who experience it now, it is probably due to your thick pillows. When you sleep without a pillow, your spine can rest and the body is in its natural curve.

3. Improves quality of sleep

If you thought that sleeping well is all about sleeping with a soft pillow to support your neck and head, you are mistaken. Research shows that sleeping without a pillow can improve the quality of sleep. It prevents problems when you go off to sleep or are trying to sleep like insomnia and waking every now and then.

Is it right to sleep without a pillow

Photo Credit: iStock

4. Preventing stress

Sleeping in the wrong position can also lead to stress. You may lose yourselves in thoughts of an inability to sleep properly and why that is happening. As a result, you stress yourselves. Therefore, you must try and sleep without a pillow so that there is no scope for stress.

5. Improves memory

When awake, the mind is busy in consolidation. So when we sleep, the process is at rest and it enhances the memory when awake. However, if you sleep in an uncomfortable position, you fail to boost your memory. Only if we sleep well, will our mind’s consolidation process work well, which is linked to the memory power. Hence, this way, you improve your memory power.

6. Avoiding flat head syndrome in babies

If your baby is sleeping with a soft pillow for too long, chances are they he/she may develop the flat head syndrome. In this condition, the baby’s head becomes flat on one side. Since the shape of the head is still soft, it can take a flat shape in very less time. Hence, you must not give your baby a pillow to sleep on. It won’t affect his/her quality of sleep anyway.

Is it right to sleep without a pillow

Photo Credit: iStock

7. Preventing neck sprains for babies

When the baby is asleep for too long, chances are that the pillow can cause a sprain in the baby’s neck. Though this may not happen if the pillow is designed well, baby pillows are usually not designed well.

The purpose of a pillow is to align your neck, back and lower back, and that can be done when you use the right pillow. Using the wrong kind of pillow can put strain on your neck, shoulders and back. Hence, you must opt for a pillow which suits your requirement and is neither too soft nor too hard. So check with your doctor to know what kind of pillow would be right for you.

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Can you imagine a relaxing evening that ends with climbing into bed, tucking yourself in, and then sleeping without a pillow? “Wait… what? Sleeping without a pillow? That’s crazy!” we can hear you yelling through your computer already. Hold your horses! Have you ever considered that the pillow didn’t always exist? So, why do we use pillows? What are the benefits of sleeping without a pillow? Will this new information change your sleep lifestyle? It might not seem so strange after you read ahead.

Sleeping Position and Pillow Use

Sleeping without a pillow isn’t as crazy as you might initially think — sleep comfort all boils down to finding a neutral position for you to sleep in (and sleeping position does matter). What you want is to find a position that keeps your spine and neck in line while you sleep without tilting or curving. For some of us, that means just tucking an arm under your head, for others it means a host of head-cradling options.

Some people just don’t enjoy sleeping with a pillow (I know, right??). If you want to get decent sleep without pillow support, you’ll have to take your natural sleeping position into consideration:

Back — Some back sleepers benefit from sleeping without a pillow. It’s a personal preference (and broad-shouldered folks tend to find pillow-free sleeping less comfortable when supine) but if you sleep on your back, especially with a firm mattress, you might benefit from stretching out your spine and easing the tension. Most people don’t require the added support of a pillow when sleeping on their back, and you’ll likely adjust best to non-pillow use in this position. Laying still on your back without a pillow is even a common yoga pose!

Side — Is it bad to sleep without a pillow if you’re a side sleeper? Definitively, yes . Do not do it! “If you don’t sleep with a pillow and you sleep on your side, most likely your neck is laterally flexing or side bending and so one side of the spine is getting compressed,” notes physical therapist and yoga teacher Lara Heimann. If you naturally sleep on your side, sleep without pillow support for your neck is not an option. If you’re a side-sleeper, a pillow between your knees can also provide ample additional support and help ease the pull of gravity on your hips and thighs. If you’re considering switching from being a natural side sleeper to your back or stomach, don’t — side sleeping is the proven best option for your body.

Stomach — While it’s important to note that stomach sleeping is the worst position for sleeping… we don’t always get to choose what’s most comfortable for our bodies. Some of us sleep this way and that’s just how it is. That said, it might benefit stomach sleepers to toss the pillow aside — elevating your head, neck, and chest with a pillow while on your stomach can create unwanted curvature and tension in the spine. Why do we use pillows? To improve our sleep quality! If it’s not doing that, maybe it’s time to let it go.

Sleeping Without A Pillow: A Timeless Tradition

Is it right to sleep without a pillow

Pillows weren’t always around, and while the benefits of sleeping without a pillow weren’t discussed (or at least not recorded), we know that people have been enjoying pillow use in some form since 7,000BC — in Mesopotamia, the birthplace of early human civilization. Why do we use pillows? Well, during that time only wealthy folks used pillows and they were nothing like the ones we have today — these were carved from wood or stone, something that sounds pretty rough but is still used in some places today. As with a lot of common things today, maybe pillow use started as a way to show class and wealth. At that time, most people (and primates) simply curled their arm under their head for support.

While ancient China may have expanded the pillow to ceramic, bamboo, jade, and porcelain options with the addition of a soft fabric cover (sometimes), it was the ancient Romans and Greeks who really mastered the creation of the soft pillow. While still more popularly used by the upper class, these pillows were stuffed with reeds, feathers, and straw in an attempt (a successful one, at that) to make them more comfortable than the pillows of the past.

Today, pillows are made from a wide variety of materials: feathers, memory foam, latex, polyester particles, polyurethane or silicone gels, you name it! What will the future of pillows bring us? Maybe new fabrics to wick away moisture and keep dust mites at bay, but also maybe we’ve found the pinnacle of pillow perfection already.

Why Should You Sleep Without A Pillow?

Okay, so you’ve decided to try out sleeping without a pillow. You’re looking for that authentic Mesopotamian peasant lifestyle but want some solid reasons to give it a shot so when your partner looks at you sideways (and if they’re sideways, they should have a pillow) you have the facts to back your new lifestyle up:

Reduced Allergies — is it bad to sleep without a pillow? For you, maybe not, but for dust mites… yes! Because pillows collect dust and debris, they’re also home to dust mites, which quickly accumulate and can cause really muck up your allergies.

Improved Spinal Health — Incorrect posture is a very common problem. Just because your pillow is comfortable doesn’t mean it’s the best choice for your neck and spine alignment. Adjusting to sleeping without a pillow can help you keep your body’s natural curvature… goodbye back pain!

Cleaner Skin — Pillows are a hotbed for dead skin, sweat, saliva, oils, and dirt. It’s hard to clean ‘em since you can’t really throw the whole thing in a washing machine, so sleeping without a pillow may help clear up some of your acne.

Less Tossing & Turning — One of the benefits of sleeping without a pillow is that your body will find an optimal position during the night. Sure, this might take a couple of adjustment weeks, but in the end, you might find yourself tossing and turning less and improving the quality of your sleep!

Sleeping Without a Pillow: Final Thoughts

Have you decided to ditch the old pillow? Remember that you’ll need to prepare for an adjustment period of several weeks — after a lifetime (so far) of pillow use, you might find it difficult to change how you do something you’ve done every day of your life. Ease into it! Science has shown that we don’t need a pillow to get a decent night of sleep, but before you dive into pillow-free sleeping, maybe there’s a reason other than the aristocracy of past eras that accounts for why we use a pillow today. Maybe it’s more… comfortable? It depends on your body, so maybe we’ll sleep on that decision one more night!

The right pillow is essential in keeping the neck in a supported position with neutral alignment during sleep. Without the right pillow support, the intricate structures in the neck will be stressed, which will worsen any existing neck condition and lead to daytime neck pain or stiffness.

The key is to find a pillow that is the right height and firmness for the person’s size, sleeping position, and personal preferences.

    A pillow that is too high or firm does not allow the neck to relax fully during sleep.

On the other hand, a pillow that is too flat also puts strain on the neck.

This article provides a series of recommendations to help ensure the right level of support for the neck.

Best Pillows for Sleeping Positions

Sleeping positions are a major factor in determining the best kind of pillow. Sleeping on the back or side, if possible, is advised for those with neck pain.

When sleeping on the back. A fairly low pillow is better in this position. Extra support can be provided by adding a small rolled towel or small roll-shaped pillow positioned under the neck. The rolled towel or pillow can be put in the pillowcase. Some pillows combine both these elements by including a roll-shaped area for the neck and a deeper, lower area for the head.

Some people find it beneficial to try and change the position of the pillow to be more comfortable. For example, many people find that sleeping with the pillow tucked under the shoulders a bit can be more comfortable. Tucking the pillow under the shoulders will position the head further up on the pillow, so the neck is not flexed (bent forward). This position may feel as though the head is more extended slightly, and may be more comfortable for those with muscle pain in the neck.

When sleeping on the back, it is best to place a pillow under the knees to minimize strain on the lower back as well.

When sleeping on the side. A higher pillow is advised in this case, so the neck and head are aligned straight over the shoulders as they would be when standing with good posture. A rolled towel or roll-shaped pillow should be put under the neck and supplemented with a pillow for the head.

Resting one arm on a pillow and adding a pillow between the knees offers additional support for the spine. Some body pillows may provide support similar to this mix of pillows.

When sleeping on the stomach. This position is not recommended because it tends to make the back arch and the head turn, stressing the neck. Changing sleep patterns can be a challenge, but trying to fall asleep in another position is suggested. If that is not possible, a flat pillow should be used for the head, or no pillow at all. Another option is to try positioning the pillow under the forehead so the nose is lifted off the mattress and the head and neck can remain in a more neutral position

In addition, the hips and abdomen should be supported with a pillow to maintain the natural inward curve in the lower spine.

When sitting up. Horseshoe-shaped body pillows can be helpful in avoiding neck strain for sleeping in a sitting position, such as sitting on a plane or in a car, or while sitting in a recliner. These small pillows support the neck so the head doesn’t fall too far to one side. The pillow should be small enough that the head is aligned squarely over the shoulders and not pushed forward.

For anyone who is more comfortable sleeping at an incline in an adjustable bed or propped up on pillows, it is worth considering this type of pillow to support the head and neck.

Many people change positions as they sleep. Pillows designed for both side sleeping and back sleeping feature a lower center area for sleeping on the back, with fuller areas on each end for side sleeping.

Sleeping without a pillow? Do you want to know if you do well or badly to sleep without a pillow? This is the article you are looking for!

Is it right to sleep without a pillow

As many of us, are you curious to know wether or not you should use a pillow to sleep better? Continue to read this article to find out the 4 reasons that…

1) Support For The Head

First, the pillow help to support the head, the neck and the shoulders, to ensure that all parts of your body, especially the spine, are aligned when you sleep. Definitely the right pillow will help you to sleep better.

2) Sleep More Comfortable

Secondly, the pillow offers you the comfort you need during the night, try to think about: you have been awake for hours and now you are physically tired. At least it’s important to have a comfortable rest! Especially after a long work’s day, after which you deserve a deep, relaxing and regenerating rest. This is essential to deal with vigorously the next day!

3) The “night” Posture

As supported by a lot of experienced osteophats and posture experts, our head has a natural curvature “forward” and so this is very important to maintain the right position even during the night.
Given that we sleep on average 7/8 hours a night, you can easily deduce that if you don’t maintain the neck in the right position with the correct posture, you may have pain upon awaking.

4) The Pillow is The Completion of The “Bed System”

The mattress has to react to the smallest change of pressure (this is called micro-adaptation) while the bed base has to compensate the strongest pressure exerted by your hips and shoulders (macro-adaptation).

If the bed base is the starting point and prerequisite of a healthy sleep, a good mattress is the right prosecution and represents the completion of the bed system.

Equally important is the harmonization between the pillow and the mattress. For example it’s nice to know that doesn’t exist a right pillow for a person who sleep alongside, if the mattress doesn’t buckle correctly in the shoulder area.

So, Will You Still Go to Sleep Without a Pillow?

Now that you are aware of the 4 reasons you should use a pillow, you have surely understand that also the position you assume every night is very important, because the continuing of a bad posture assumed for years, can cause certain problems when you’ll reach a distinct age.

This is The Right Time for a Quality Pillow.

What are you waiting for? If you sleep every night without a pillow, change now this bad habit! Find a specialized pillow dealer now!

Written by Manifattura Falomo – Marketing Office