Great Benefits of Sleeping Without a Pillow
However, before you try it, you should know how it can help you sleep better, its effects on the spine and neck, and of course its downsides. Sleeping without a pillow is not recommended for everyone.
The information in this article may help you understand whether it is for you or not.
Benefits of Sleeping Without a Pillow
The following are the potential benefits you may get when you sleep on a mattress minus a pillow:
- Clearer skin—you won’t have a pillow squishing your face when you sleep on your side or stomach. This reduces your chances of getting acne, wrinkles, and other facial skin problems.
- Benefits for spine–some people find that when they sleep without a pillow from time to time reduces pain in the upper back and neck. Note that this is not recommended for back sleepers.
- Better sleep–some people sleep better without a pillow. It stimulates the body to naturally look for the positions that are most comfortable at night.
- Reduces stress levels–an inconvenient pillow can cause a lot of problems when you sleep. By taking away that troublesome pillow, you allow your body to find its optimum sleeping position and thus letting you sleep better. Getting that quality sleep reduces the stress you experience during the day.
- Prevents head deformation in young children–doctors do not recommend pillows for children under 6 months. Since they can’t hold the weight of their heads well enough, they may suffer from head deformation from the pillow and may suffocate when their noses get stuck in them.
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Effects on the Spine and Posture
Pillows keep your neck and spine aligned in a neutral position. When the different vertebrae are aligned with the other bones of the body in that “S” like pattern then you get good posture.
However, a pillow won’t be a big help to stomach sleepers, which is why it is better for them to sleep without pillows under their heads (well, more likely their faces).
Research suggests that sleeping on your stomach gets your spine and neck out of alignment. You can relieve the pressure on your back and neck by sleeping on your stomach without a pillow. Sleeping without a pillow also helps to alleviate any pain that you experience in the neck.
Note that these benefits on the neck, spine, and posture only work for those who sleep on their stomachs. There aren’t that many studies on the effect of pillow-less sleep. However, there are people who report that they were able to get relief from back pains when they slept without one.
It’s not a guaranteed solution, but if you experience some back pain, you can try to sleep without a pillow and see if you get relief. If you take away the pillow when you sleep, your spine tends to extend.
Remember that your head gets tilted slightly downwards if you have a pillow under your head. This position restricts the flow of air through your windpipe and may contribute to experiencing headaches in the morning.
Downsides of Sleeping Without a Pillow
After going through all the benefits, you should also know that there are some drawbacks to sleeping minus any head support at night. You will find them below:
- It Makes You Snore
With the way your head and spine are aligned when you sleep without a pillow, you are more likely to snore. Your head will be thrown back and your tongue will be retracted, thus facilitating snoring.
- You May Be At Risk for Certain Diseases and Medical Conditions
Some medical conditions and diseases such as lung congestion, heart failure, gastroesophageal reflux, osteochondrosis, ischemic stroke, glaucoma, and disorders related to cerebral blood circulation will require you to sleep with a pillow to elevate your head a bit.
If you get headaches when you sleep flat on your back, then you may be experiencing reduced blood circulation in your vertebral arteries. These medical conditions will require you to sleep with your head elevated. Note that some of the medical conditions that were mentioned earlier are definitely serious.
- It is Not Recommended for People who Prefer to Sleep on Their Sides
If you are a side sleeper then sleeping without a pillow isn’t the best option for you. You won’t get the needed support for your neck and head when you sleep without a pillow.
How to Sleep Without a Pillow
If you want to try sleeping without a pillow, we suggest that you start by using a folded towel under your head first. Roll it up and try to get enough support for your head and neck. Allow your body to adjust to a pillow-less sleep.
Each night after that, you should reduce the thickness of the rolled up towel. Use a smaller towel if you have to. Keep doing this until you’re just sleeping a slightly elevated surface.
Finally, you can sleep with just your head on the mattress. It may take time for you to get fully adjusted to it.
Conclusion
Sleeping without a pillow is not for everyone. It is better suited to stomach sleepers. But if you find that a pillow-less sleep can help reduce back and neck pain, then you may try it from time to time. Check with your doctor before you try it especially if you have preexisting medical conditions.
