Sleeping Without A Pillow – Is It Good Or Bad?

Do you ever wake up with a sore neck? Or perhaps wake up to a terrible backache that just would not let you function throughout the day? What you might not know is that most often, the cause of your lower back pain is the pillow you are sleeping on! Research claims that the main benefit of sleeping without a pillow is that it strengthens your spine and eases back pain.

Is Sleeping Without a Pillow Bad For You?

Usually, pillows are stuffed with cotton and made of soft materials and fabrics such as polyester. Of course, these are manufactured with the idea of providing you with maximum comfort. However, using a pillow too soft can strain your neck muscles and even reduce the flow of blood to your head. If you rest your head in a tilted position on the pillow, it will not provide adequate support to the head and will most likely reduce airflow through your respiratory system. Ultimately, you will wake up feeling lightheaded or with a mild headache in the morning.

If you feel ditching the soft pillows is the solution to your problem, think again. Using a slightly thicker pillow or stacking a couple of pillows beneath your head will only harm you more. This will deform the position of your spine and induce back pain. People who sleep in this position for longer periods end up complaining about spinal disorders – chronic backaches, frequent muscle strains, etc.

If you are experiencing discomfort or any sort of pain in the back, neck, or head, you need to get rid of your pillow. There are many benefits of sleeping without a pillow such as it helps extend your back, so that you rest naturally without arching the spine.

Also Read: 9 Side Effects of Less Sleep

Some people who sleep on their front may benefit from sleeping without a pillow. It may aid in maintaining the posture of the neck and spine as you sleep, reducing neck and back pain. However, not everyone should do it. Without a pillow, those who sleep on their back or side may experience neck or back pain.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Benefits of Sleeping Without a Pillow

While some individuals enjoy sleeping with large, fluffy pillows, others find them unsettling. If you frequently wake up with neck or back pain, you might be tempted to sleep without one. There are some advantages to sleeping without a pillow. These advantages, though, aren’t universal. If you sleep in a specific position, sleeping without a pillow may assist.

To support the head and bridge the gap between the ear and the shoulder for side sleepers, the use of a firm cushion with extra depth is advised. In my experience, the spine may also be better aligned by sleeping with a cushion between the knees.

Dr. Rajeev Singh, BAMS

1. Improves the posture

When you sleep on too-thick pillows, your neck is forced into a bend that becomes permanent over time. This has an impact on your posture. It is possible to enhance your posture by sleeping without a pillow.

2. Prevents back and neck pain

Back pain is caused by a variety of factors, one of which is poor posture, which can be aggravated by the incorrect pillow selection. Some people choose pillows that go against their spine’s natural bend, resulting in increased curvature. When we sleep, we want our neck to be parallel to the mattress. When we sleep on pillows, however, the neck is either pushed upward or bowed down, which is one of the causes of annoying neck pain. Your head will rest in a natural position without a pillow, preventing nerve damage. It will also help to calm your tense neck muscles.  

To lessen the strain on their necks, I suggest stomach sleepers might consider using a very thin cushion rather than none at all. They might also try lying on their side while embracing a big body pillow to keep their stomach feeling somewhat pressured.

Dr. Smita Barode, B.A.M.S, M.S.

3. Reduces allergies

Many people suffer from allergies to dust and sleeping on pillowcases and pillows that aren’t changed on a regular basis can aggravate the condition. Bacteria, dust, dirt and other particles build on and into pillows over time and when they come into touch with your face and breathe in so closely, they can aggravate allergies. There would be fewer allergies when you’re not using pillows.

4. Prevents stress

If you sleep with the wrong pillow, you may find yourself changing positions throughout the night. In addition, if you don’t get enough sleep, you may get irritated and anxious during the day. You will, however, sleep better without a pillow. Your stress levels will naturally decrease as the quality of your sleep improves.

5. Prevents skin conditions

Many people have the tendency of sleeping on one side with their faces resting on the pillow. A pillowcase is a breeding ground for bacteria, which can be spread to your face if you sleep on one side of your face. Breakouts and acne may occur as a result of this. You may also develop wrinkles as a result of the pressure exerted by your head resting on your pillow all night.

Clinical research on the benefits and downsides of sleeping without a pillow are limited, however, there may be some disadvantages to take into account before throwing your pillow away. In my experience, for those who suffer from diseases like heartburn or obstructive sleep apnea, pillows may be beneficial. In addition, they support many sleepers in maintaining better sleeping positions and minimising back and neck problems.

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

Quick Tips on Adjusting to Life without Pillows

If you have always had the habit of sleeping on comfortable pillows, you might find it a little hard to adjust to your new sleeping habit. Nevertheless, there are ways you can slowly get rid of the practice.

• Initially, you can place a folded cloth beneath your head.
• Ensure that the piece of cloth is not too high or stiff when you fold it over.
• Make sure that your head and neck are in line with the back when you rest on it

Follow these tips for the first few weeks and reduce the height of the cloth until you are comfortable with your neck and head being in complete alignment with the body.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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