While some people love being on big, fluffy ones Pillow to sleep, others find it uncomfortable. You may be tempted to sleep without a pillow if you often wake up with neck or back pain.
There are some advantages to without one Pillow to sleep. However, these advantages cannot be viewed across the board. Sleeping without a pillow can only help if you sleep in a certain position.
Read on to learn more about the pros and cons of pillowless sleeping, including tips on how to do it in a healthy way.
Benefits of sleeping without a pillow
Depending on how you sleep, you may feel more comfortable sleeping on a flat surface.
Can sleeping without a pillow improve posture?
Pillow are designed to keep your spine in a neutral position. They align your neck with the rest of your body, which supports good posture.
Therefore, research has only focused on the best type of pillow for posture. What hasn't been studied, however, is how sleeping without a pillow affects the spine.
Stomach sleepers may benefit from ditching the pillow
According to the University of Rochester Medical Center (New York), sleeping on your stomach is the quickest way to put your spine in an unnatural position. That's because most of your weight is in the middle of your body. In this way, the back and neck are put under additional strain, which is detrimental to the spine.
If you sleep without a pillow, keep your head flat. This can reduce the strain on your neck in this position and promote better alignment.
However, this does not apply to other sleeping positions. If you sleep on your back or side, sleeping without a pillow will do more harm than good. We recommend using a pillow to keep your spine neutral.
Can sleeping without a pillow relieve neck pain?
If you are a stomach sleeper, sleeping without a pillow may very well relieve neck pain.
When you lie on your stomach, your head is turned to the side. In this position, your neck is stretched backwards, an angle that causes pain and discomfort.
In this position, using a pillow would only increase the awkward angle of your neck. However, sleeping without a pillow can minimize the unnatural position and reduce the stress on the spine.
In fact, there is a lack of research at this point. Most studies on pillows and neck pain focus on the best type of pillow for pain. If your neck hurts after sleeping, talk to a doctor before using a pillow.
Is sleeping without a pillow good for your hair?
There are no known links between pillow use and hair health. Which is why there are no scientific studies as to whether and to what extent sleeping without a pillow affects your hair.
But there are some rumors about how the material of your sleeping pad can affect your hair. The idea is that a cotton pillowcase will absorb your natural oils, which can make your hair frizzy. Silk is rumored to be better for your hair.
Furthermore, a pillow probably has no effect on your hair.
Disadvantages of sleeping without a pillow
Despite the potential benefits of sleeping without a pillow, there are also downsides.
Bad posture
If you sleep on your stomach, eliminating the pillow can better align your spine. However, it will not completely compensate for the unnatural position. It will still be difficult for your spine to stay in its natural curve because nothing will change the fact that most of your weight is in the middle of your body.
To promote better posture when sleeping on your stomach, place a pillow under your stomach and pelvis. This raises your core and reduces pressure on your spine, even if you don't use a pillow for your head.
In other positions, sleeping without a pillow is not recommended. It puts your spine in an unnatural position and puts strain on your joints and muscles. It is better to use a pillow if you sleep on your back or side.
Neck pain
The connection between sleeping without a pillow and neck pain also has major reservations.
If you're a stomach sleeper, eliminating the pillow can help your neck stay in a more natural position. But it doesn't eliminate the need to turn your head. This can put strain on your neck joints and muscles and cause pain.
In other sleeping positions, leaving out the pillow can worsen or even cause neck pain. This is because sleeping on your back or side hyperextends your neck. Without a pillow, your neck will stay in this hyperextended position all night long.
Additionally, if you don't use a pillow, the pressure on your neck muscles will be distributed unevenly. The chances of you getting neck pain, stiffness, and headaches increase.
Tips for getting started with sleeping without a pillow
If you've always slept with a pillow, it will take a while to get used to not resting your head on something. Consider these tips if you want to try pillowless sleeping:
Gradually reduce your headrest. Instead of immediately removing your pillow, start with a folded blanket or towel. Gradually unfold the towel until you are ready to sleep without a pillow.
Support the rest of your body with pillows. If you sleep on your stomach, place a pillow under your stomach and pelvis to keep your spine in its neutral position as much as possible. Place a pillow under your knees if you're lying on your back or between your knees if you're lying on your side.
Choose the right mattress. Without one Pillow It is even more important to have a mattress with adequate support. A mattress that is too soft will cause your spine to sag, which can lead to back pain.
Although sleeping without it Pillow There is a lack of specific research that can help stomach sleepers. It is generally recommended to use a pillow when sleeping on your back or side. But the most important thing is that you feel comfortable and pain-free in bed.
If you have neck or back pain, or if you have a spinal condition such as scoliosis, sleeping without a pillow may be unsafe. Talk to a doctor before giving up your pillow.
