Is It Good To Sleep Without A Pillow?

Have you ever wondered if sleeping with a pillow could be beneficial or negative for your health? We tell you everything you need to know about this topic below.

Have you ever wondered if it is good to sleep without a pillow? In general, the most normal is to use this element or a cushion to support the head at bedtime.

However, there are people who feel uncomfortable and choose to do without it, since that way they sleep better. But is this practice healthy and correct for the back and neck?

Let’s go deeper.

Sleep without a pillow or with a pillow?

It is important to start by emphasizing that there are no studies that focus on the benefits or disadvantages of sleeping without a pillow. However, it is true that these elements are used to keep the spine in a neutral position and that it does not suffer from the load of the neck and head during sleep.

Therefore, it is considered advisable to use it, although you can always talk to your GP if you consider that you are not resting properly.

This problem could be due to multiple causes, from poor posture in general, to back contractures or impingement in particular. The important thing is to consult a specialist, since a restful sleep is very important to carry out day-to-day tasks in a satisfactory way.

What pillow should I choose?

The pillow that best suits your needs should be, mainly, the one with which you feel comfortable. It is important that it is neither too low nor too high; neither should it be excessively soft or too hard. 

These characteristics could be detrimental to your rest and to your cervicals, so it is best to consult a store or specialized center. There are hundreds of types adapted to each consumer, so you will have no problem finding one to your liking.

What pillow is the best for children?

When children are babies under 2 years of age, it is best that they sleep without a pillow, as it could increase the risk of suffocation. According to the Spanish Association of Pediatrics , it  is recommended that they rest on a smooth surface where there are no other types of elements (no stuffed animals, no large blankets, or bars).

After this age, they can start using the normal pillow. However, it is always best to consult your pediatrician first.

Tell me how you sleep and I’ll tell you which pillow to use

As stated in this study carried out by a team from the University of Rochester (United States) , it is best to use pillows and cushions in relation to posture in bed.

For example:

1. When sleeping on your side

This position is called “lateral decubitus” or “fetal”, if the knees are bent. According to the cited research, it is advisable to have a small and firm cushion between the knees, in order to avoid back pain when getting up in the morning.

2. If you sleep on your back

If this is your favorite pose, it is recommended to place a small pillow just below the knees. This will reduce the stress on the spine and the lower back will maintain its natural curve.

Likewise, it must be remembered that a head pillow should also be used.

3. To sleep on your stomach

This posture is not advisable, and not only because the head remains on its side for many hours, but also because it prevents breathing well and the back is in an unnatural position.

If you cannot change the way you sleep on your stomach, at least you should use a pillow that is as thin and soft as possible. Similarly, a small cushion can be placed under the stomach to prevent further damage to the spine.

Consult with a specialist

The best thing to do when choosing a pillow is to consult with your doctor first. Whether you suffer from neck or back pain or not, it is advisable to discuss any type of doubt, since a bad choice could be harmful to health.

A peaceful and restful sleep is essential to protect your health and wake up with energy in the morning. It is important not to neglect this aspect and pay attention to the quality of sleep.

In the long run, we will appreciate it.