Is it bad for you to sleep without a pillow? A sleep expert explains all, including the optimum pillow sizes we should be using
Some of us like a big pillow, while others prefer a small pillow. Some, however, opt for no pillow at all. But what is this doing to our spine health? Sleep expert Dr Seeta Shah is on hand to explain all.
We all have our own unique ways of sleeping. Some sleep on their front; others favour their back or side. Some sleep with their limbs pointing in all directions; others curl up in a ball.
There are all kinds of ways to sleep, but what we rarely discuss the pillow situation. Some like a big plumped-up pillow, some like a couple of really flat ones – but what about those people who sleep with no pillow (because, yes, they really are out there)? What if you find this the comfiest way to be? Could it be bad for you?
We spoke to Dr Seeta Shah, a sleep expert for Panda London, about what sleeping with no pillow could be doing to us – and what the best sleeping position really is.
Should I sleep with no pillow?
If you sleep soundly with your head flat on the mattress (despite the bed looking a bit bare), there’s not necessarily anything bad about it health-wise, but you may wake up a bit achey, depending on your sleeping position.
“Sleeping without a pillow is not inherently bad for you, but whether it is beneficial or harmful largely depends on your preferred sleeping position and individual anatomy,” Dr Shah says.
For those who like to sleep face down on their stomach, sleeping with no pillow at all should be fine – or even good for you. “Those who sleep on their stomach may find that no pillow, or a very thin one, reduces neck strain,” she explains.
However, pillow-less sleeping on your back or side could make you uncomfortable, as it puts your spine’s natural curve out of whack, meaning you could wake up with an ache in your neck.
“In other words, sleeping without a pillow is not automatically harmful, but for many people, it may compromise spinal alignment,” she says.
Over the long term, poor alignment during sleep can contribute to musculoskeletal problems, particularly in the neck and upper back. “If the head is consistently tilted at an awkward angle, it may lead to chronic tension, stiffness or even headaches,” Dr Shah says. “These issues often develop gradually and may not be immediately linked to sleep posture, but persistent poor positioning does increase the risk of cumulative strain over the years.”
That’s not to say this is all necessarily caused by sleeping with a pillow or not. “Much depends on body shape, mattress type and sleep position,” she says.
Credit: Getty
What sized pillow should I use?
Whether you should use a thin pillow or a huge one will depend on what position you like to sleep in.
“For people who sleep on their backs, a pillow helps to maintain the natural curve of the cervical spine, preventing strain. Side sleepers usually require a thicker pillow to keep the neck aligned with the rest of the spine,” Dr Shah says. “Back sleepers usually do well with a medium pillow that fills the gap between the head and mattress, while side sleepers benefit from a firmer, higher pillow to stop the head from dropping towards the bed.”
What is the best sleeping position?
It’s not just about the pillow debate – sleeping positions matter for your spine health too. “The best sleeping position for spinal health is generally on the back or side, with a supportive pillow that keeps the head, neck and spine in a neutral line,” says Dr Shah.
On the other hand, stomach sleeping is usually the least advisable. This is because it “forces the neck to rotate for long periods and can place pressure on the lower back,” Dr Shah adds.
It’s also key to make sure you have a supportive mattress: “It works in tandem with the pillow to maintain proper posture,” she explains. This explains why a weekend of camping can leave you sore for days after.
Sleep posture is key for a whole host of reasons far beyond a bit of a sore neck. It can cause poor sleep quality too, which can contribute to fatigue, irritability and reduced concentration during the day. “Inadequate support may also contribute to breathing difficulties such as snoring or obstructive sleep apnoea, particularly when sleeping flat on the back without elevation,” Dr Shah says.
Your sleep position could even impact your circulation, too, Dr Shah adds, especially if there is compression on certain areas of the body.
“In contrast, optimising sleep posture with appropriate pillow and mattress support can improve sleep quality, reduce pain and indirectly benefit cardiovascular, metabolic and mental health,” she says. What more could you ask for?
Images: Getty
