Everyone has different needs and comfort preferences when it comes to sleep. Some people love the cloudy feel of soft mattresses, while others prefer a firmer sleeping surface. This is also true for your pillow.
Like your mattress and bedding accessories, your choice of pillows can also affect your comfort during sleep. Moreover, the right pillow can aid in the neutral alignment of your spine.
Some sleepers prefer not sleeping on a pillow at all, while others can’t live without the additional support of their pillow. But what’s clear is that a pillow isn’t just a fluffy decoration on your bed.
If you’re wondering whether you should sleep without a pillow or not, we’ll lay out the pros and cons of ditching a pillow.
Benefits of Sleeping Without a Pillow
A pillow is designed to support the neutral alignment of your spine when you lie down on the mattress. This also helps in alleviating the pressure from different parts of your body based on your preferred sleeping positions.
However, sleeping completely without a pillow can be helpful in different circumstances.
Here are some notable benefits of sleeping without a pillow:
- Sleeping without a pillow can help stomach sleepers maintain a healthy posture.
- Sleeping without a pillow can prevent the unnecessary pressure exerted on the back of a stomach sleeper.
- If you sleep on your stomach, facing your side, sleeping without a pillow can be a better choice to prevent neck pain.
- Using a pillow during sleep can compress the skin on your face and cause sleep wrinkles. Sleeping without a pillow can prevent this premature skin ageing.
- Your pillow can harbour bacteria and dust mites that can cause allergy symptoms and acne. While there are no studies yet to prove that sleeping without a pillow can improve your skin condition, having less contact with allergens and bacteria can prevent the condition from getting worse.
Can Sleeping Without a Pillow Help Your Posture?
The right pillow can support the healthy alignment of your spine while improving your comfort. Aside from supporting your neck, adding some pillows to other parts of your body can also improve your sleeping posture. In this case, removing a pillow from your bedding equation can also remove this additional support and comfort.
However, the case is different for stomach sleepers. In fact, sleeping without a pillow can help them maintain a good sleeping posture.
Can Sleeping Without a Pillow Alleviate Your Neck Pain?
Sleeping without a pillow can offer many benefits for stomach sleepers. When sleeping on your stomach, you tend to turn your head to the side, putting your neck at an awkward angle. In this case, using a pillow that is too tall can hurt your neck and even strain your lower back. A pillow that is too plush can also give you a suffocating feeling.
Sleeping without a pillow can minimise this awkward angle and the unnatural position of your body when you rest.
Potential Drawbacks of Sleeping Without a Pillow
While sleeping without a pillow is beneficial for stomach sleepers, this might not be the best idea for other sleeping positions.
Generally speaking, sleeping without a pillow can contribute to bad sleeping posture, especially for back and side sleepers. Side sleepers need a firm and lofty pillow to bridge the gap between their necks and shoulders when they lie down.
Back sleepers, on the other hand, may need a thinner pillow to maintain good posture when lying down. Adding an extra pillow behind the pelvis can reduce the pressure exerted on the lower back.
If you feel most comfortable sleeping on your stomach, it’s helpful to not rest your head on a pillow. To maintain the neutral alignment of your spine, put the pillow under your pelvis or stomach. This will put your spine in a neutral position.
Unless you are a stomach sleeper, sleeping without a pillow can affect how your neck is aligned with your spine. This can cause sore muscles and neck pain.
What Does a Pillow Do to Improve Your Sleep?
Many sleep problems result from the poor alignment of the spine during sleep. A good pillow can help you prevent this by supporting the neutral alignment of your spine.
Pillows in Singapore come in a variety of materials, loftiness, and firmness levels to accommodate various sleeping positions and comfort preferences.
Here are some ways you can improve your sleep based on your sleeping position:
Side Sleepers
Side sleepers are prone to straining their necks and hurting their spine alignment due to the gap between the neck and the pillow when lying down. A firm pillow with extra loft is helpful to bridge this gap and maintain its shape throughout the night.
Adding a pillow or a bolster between the legs is also helpful for side sleepers. This ensures the neutral alignment of the spine while increasing comfort.
Back Sleepers
Back sleeping is another position that is healthy for the spine, given that you have the right pillow to support your body. To prevent your head and neck from being extended too far forward by opting for a thin pillow. A contouring pillow with a lower middle part and taller neck support is also an ideal choice for back sleepers.
Stomach Sleepers
Give your head and neck some support by sleeping on a thin pillow.
Add an extra pillow under your stomach to elevate your body and support the neutral alignment of your spine. You can also hug a bolster to alleviate the pressure exerted on your spine.
Stomach sleeping is generally not helpful for the spine, so we recommend gradually shifting to a better sleeping position.
How to Transition to Sleeping Without a Pillow
If you’ve been used to sleeping with a pillow, transitioning to a no-pillow setup can be difficult. Luckily, there are things that you can try to effectively change your sleeping setup. However, remember that a no-pillow setup is okay for all sleeping positions.
When changing your bedroom setup, you don’t need to go pillowless upfront. You can start sleeping with a thin pillow or a towel and slowly remove the support all together. When sleeping without a pillow, choose the right mattress that can give your body the right support to prevent aches and pains. In the end, aside from your pillows, the right mattress will greatly determine your comfort.
How to Choose the Right Pillow for Your Needs
If you are looking for a new pillow to support your sleep, make sure to factor in your sleeping position, body type, and comfort preferences. You can follow the tips above to find the right pillow for your preferred sleeping position.
In the end, whether you want to sleep on a pillow or try a pillowless bedroom setup is up to you. The important thing is to formulate the right setup to keep you comfortable and healthy during rest.
Create the best bedroom setup with the right sleeping solutions in Singapore! Somnuz is carefully considering different sleeping positions and biomechanics to provide you with the best mattresses and pillows for your best night’s sleep.
DISCLAIMER: All the information, including the texts, images, and other materials on this website, are for educational purposes only. Although we strive to present accurate information to our readers, no material on the Somnuz website is a substitute for medical advice, diagnosis, or treatment. Always seek the guidance of a qualified medical professional with regards to your health. NEVER disregard or delay seeking professional medical advice because of something you have read in this article.