If neck pain is your problem, a flatter pillow may be the best option. In one study, higher pillows created more skull-cervical pressure (i.e., at the point where the head and neck meet) and a larger cervical angle, meaning that the head is not aligned with the spine. Sleeping without a pillow can keep your head flat. This can reduce some strain on the neck and promote better alignment.
The right pillow is essential to keep the neck in a supportive position with neutral alignment during sleep. Without proper pillow support, the intricate neck structures will become stressed, worsening any existing neck condition and causing neck pain or stiffness during the day. While research is limited, anecdotal reports show that sleeping without a pillow can help reduce neck and back pain in some people who sleep. People who sleep on their stomach are best suited to go without a pillow, since the lower angle of the neck promotes better alignment of the spine in this position.
People who sleep on their stomachs may benefit from sleeping without a pillow, but it’s not a good idea for everyone. People who sleep on their side or on their backs will usually notice that sleeping without a pillow puts pressure on the neck. By doing this, you can ruin the quality of a person’s sleep and lead to neck and back pain. Sleeping without a pillow can help some people who sleep head-on.
Can help keep the spine and neck aligned during sleep, relieving neck and back pain. Most pillows do not provide adequate support and worsen sleeping postures. If you do not use pillows, the head rests in a natural position. It also prevents nerve damage and muscle tension so you experience less pain.
Pillows that are too soft also interrupt blood flow to the neck. Proper sleep posture is important to prevent musculoskeletal neck and shoulder pain. Leaving the pillow and aligning the sleeping posture can cause or worsen neck pain. Especially if you sleep on your back or on your side, the lack of a pillow can cause the neck to extend too much or bend.
This can cause anything from aches to tension headaches. The purpose of a pillow is to keep the spine aligned, support the natural curvature of the neck, and prevent pain while you sleep. Not wearing any neck and head support during sleep will allow your body to find an optimal position to rest. On the other hand, using a thick pillow or even stacking more pillows under the head and neck will deform the position of the spine and induce pain in the back.
It is not recommended for everyone, but if you are determined to sleep without a pillow, here are the steps to move from pillow to pillow absence. Additional support can be provided by adding a small rolled towel or a small roll-shaped pillow placed under the neck. Sleeping without a pillow can align the spine during sleep, helping to relieve back or neck pain during the day. For anyone who is more comfortable sleeping leaning on an adjustable bed or leaning on pillows, it is worth considering this type of pillow to support the head and neck.
When sleeping on your back, it is best to place a pillow under your knees to minimize the strain on your lower back as well. If you wake up stiff and sore and suspect that your pillow is to blame, the first step is to determine if you’re wearing the right model for your sleep style. Some people also claim that sleeping without a pillow can be beneficial for skin and hair, but more clinical studies are needed to evaluate these claims. Sleeping without a pillow may help some people who sleep on their stomach, but it’s not a good idea for everyone.
Adding a pillow runs the risk of placing the neck at an even sharper angle, so many who sleep on their stomach feel comfortable sleeping without a pillow. When a person who sleeps on his back rests on a flat surface, the head and neck may tilt down, causing pressure on the neck.