One of the best parts about going to bed is getting to rest your head on your comfy pillow. Some people prefer to have two pillows, while others opt for just one. There are even some who opt for three (we're not one of them), but it's pretty much guaranteed that you'll see at least one on someone's bed.
But there are some people out there who choose to sleep without a pillow at all. This might be surprising, but some people claim that they can sleep better with no pillow. So, is this true? Is it good to sleep without a pillow? We take a brief look at history before exploring the health implications of sleeping without a pillow.
What is the history of pillows?
You might think that sleeping with no pillow would be just going back to what people a few centuries ago did, but you'd actually be pretty wrong! Pillows have been present in society in some form or other for thousands of years, with the first pillows being made of stone in Mesopotamia around 7,000 BC. These didn't resemble what we know as pillows, though, as they were carved from stone into a cradle shape to keep the head raised.
It's the Greeks and Romans that we can thank for the invention of soft pillows, filled with materials such as straw or cotton. They declined in use for most after this period until around the 16th century, but the point still stands – we've pretty much always used pillows!
What are the benefits of sleeping without a pillow?
The whole point of a pillow is that it helps you to maintain a neutral spinal position as you sleep. This means that your neck is naturally aligned with the rest of your body, which in turn reduces the risk of suffering any unfortunate aches and pains. We're sure that everyone has experienced waking up with neck or shoulder pain after sleeping in an awkward position.
Of course, the problem with a pillow is that it can't work for every sleeping position. There are pillows out there that are designed for people sleeping in a particular position, but unless you can guarantee that you'll stay in that position all night, it might not be a good choice for everyone.
For stomach sleepers, in particular, sleeping without a pillow can prove beneficial. This is because sleeping on your stomach causes your spine to be in an unnatural position, and a pillow forces your lower back to curve even more, adding extra stress. Removing the pillow allows you to keep your head in a more natural position, reducing the stress it experiences and any subsequent neck pain.
What are the downsides of sleeping without a pillow?
For front and back sleepers, opting to sleep without a pillow can actually have the opposite effect on stomach sleepers. This is because it will cause extra strain on your neck, as you will need to sleep in an uncomfortable position. Imagine sleeping on your side and how far your head will need to drop to reach your mattress!
This means that not only will you be more likely to suffer neck or shoulder pain, but it can also cause your muscles to become stiff or sore. Even worse, this can lead to a higher risk of headaches throughout the day.
How to sleep healthily without a pillow
Deciding whether it's better to sleep with or without a pillow is a matter of personal preference at the end of the day. But if you're ready to try sleeping without one, we recommend easing into it gradually. This will not only help you decide whether this is the right option for you, but will also allow your body to get accustomed to this new way of sleeping. It also means that if you change your mind, it will be easy to add your pillow back on.
So, if you want to go pillowless, then we'd recommend:
- Reduce your pillow height gradually: don't immediately remove your pillow and expect to have a good night's sleep. If anything, this could cause more issues and lead to more aches or even potential damage. Instead, start to lower the height of the pillow until you can remove it entirely. This might be achieved by using only one pillow instead of two, or by swapping your pillow for a folded blanket. Just make sure to do it slowly, to give yourself time to adjust.
- Give the rest of your body support: a healthy spinal alignment isn't just about your neck and shoulders, but also the rest of your body. If you sleep on your front, then add a pillow underneath your stomach and pelvis. This will raise your body slightly, helping to prevent it from sinking into your mattress and keeping your spine straight in the process.
- Make sure you choose the right mattress: the number one factor that determines whether you have pain and ache-free sleep is your mattress, so start here before doing anything else. You'll need to make sure you choose the right firmness, with something more on the firmer scale being ideal for front or back sleepers, and the correct type of support. Our mattress buying guide offers additional helpful information to assist you in making an informed choice.
