Disadvantages Of Sleeping Without A PillowUpdated 7 months ago

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Some people — particularly those who sleep on their stomach — might see some benefits from sleeping without a pillow. Stomach sleepers may find that using a pillow puts strain on their lower back: this can happen when the pillow tilts a person’s head too far back, causing the spine to arch.

However, for side and back sleepers especially, there are disadvantages to sleeping with no pillow. Pillows help keep the head in alignment with the neck and backbone during sleep. A good pillow that is well-suited to your sleeping position should support the head in a comfortable, neutral position where it is neither too far forward nor too far back. If you plan to sleep without a pillow, it’s important to understand the effects this can have on your body.

Poor posture

Using no pillow is likely to lead to poor posture during the night if you tend to sleep on your back. When a person lies on their back on a flat surface, their head can lean downwards, putting undue stress on the neck. Side sleepers may also find it difficult to maintain neutral spine alignment throughout the night as the neck can become overextended in this position when there is no pillow to support the head.

While stomach sleepers might be able to achieve better spine alignment without a pillow, it will still be hard to keep the spine in a neutral position during sleep because most of our weight is carried in the centre of our bodies.

Neck pain

Posture is affected differently in each sleeping position. As such, a pillow that is suitable for a back sleeper may not be comfortable for a stomach sleeper, and vice versa. Side and back sleepers who don’t use a pillow may wake up with aches in the morning from overextension of the neck throughout the night. When you sleep on your side or back without a pillow, the pressure on your neck muscles is distributed unevenly, making you more susceptible to neck pain, stiffness, and headaches.

Stomach sleepers turn their head to one side while they sleep, which places strain on the neck. Pillows with a higher loft will elevate the neck at an even sharper angle, which is why some people who sleep on their stomach prefer not to use a pillow.

Back pain

Remaining in the same position for a prolonged period of time during sleep can place stress on the back and neck. Pillows can reduce this strain by supporting the head comfortably, removing pressure from the back and allowing the spine to settle into a neutral position.

After sleeping without a pillow, side and back sleepers may experience back pain or stiffness. The lumbar spine is made up of five bones (vertebra) in your lower back — this area may be particularly vulnerable to tension caused by the spinal misalignment that can happen when side or back sleepers don’t use a pillow.

Stomach sleepers may be able to relieve back pain by sleeping with no pillow as the flat surface allows for better spinal alignment when lying facedown. A low-loft pillow that provides support without overextending the neck can also work well for stomach sleepers.

Shoulder pain

If you sleep without a pillow, you may find yourself sleeping on your arm instead. An adult human head typically weighs between 10 and 12 pounds. This is a lot of weight to carry throughout the night and as a result, sleeping on your arm can often result in numbness or shoulder pain. With no pillow, side and back sleepers are also susceptible to shoulder pain brought on by poor sleep posture.

Poor spinal alignment

To help the spine stay in proper alignment during the night, side and back sleepers typically need a pillow. Sleeping on your side creates a large gap between your neck and shoulders — with no pillow, the neck can easily arch downwards, throwing the spine out of misalignment. A pillow with a higher loft can provide the support you need for your neck and head if you sleep on your side.

When a person sleeps on their back, the spine relaxes into place and there is less stress on the neck. However, back sleeping still leaves a small gap between your neck and your mattress: a medium-loft pillow tends to work well for those who sleep on their back.

People with certain medical conditions can find additional benefits from using a pillow. When you sleep with a pillow, your head is elevated slightly above your body, helping your airway to stay open and unobstructed while you rest. With no pillow, the head can sink into the mattress, making breathing more difficult. Individuals with obstructive sleep apnea may experience less sleep interruptions when using a pillow.

While sleeping without a pillow may help stomach sleepers, it’s usually recommended to use a pillow if you sleep on your side or your back. However, sleep is incredibly personal and everyone’s needs and preferences are different — what’s most important is that you feel relaxed, comfortable, and free of pain when you’re settling in for a good night’s rest.

If you have neck or back pain, or if you have a spinal condition, it may be unwise to sleep without a pillow — consult your doctor for further guidance if you’re struggling to sleep due to a health condition.