While some people love to sleep on big fluffy pillows, others find them uncomfortable. You might be tempted to sleep without one if you often wake up with neck or back pain.
In this article, we look at the role of a pillow during sleep and explain the risks and benefits of sleeping without one. We also offer advice on choosing the right pillow and provide some general tips on improving sleep quality.
That’s true but it’s not just about the mattress. The quality of your pillow, or whether you sleep with one at all, can also have an impact on the quality of your rest.
There are some benefits to sleeping without a pillow. However, these advantages aren’t one-size-fits-all. Sleeping without a pillow may only help if you sleep in a certain position.
Read on to learn about the pros and cons of pillowless sleeping, including tips on how to do it.
Risks of Sleeping Without a Pillow
Sleeping without a pillow can help some people who sleep on their stomach, but it is not a good idea for everyone.
People who sleep on their side or back will usually find that sleeping without a pillow puts pressure on their neck. By doing this, it can ruin a person’s quality of sleep and lead to neck and back pain.
Despite the potential benefits of sleeping without a pillow, there are also drawbacks.
Poor posture
When you sleep on your stomach, scrapping the pillow can better align your spine. However, it won’t completely offset the unnatural position. It’ll still be difficult for your spine to be neutral, since most of your weight is in the center of your body.
To promote better posture while sleeping on your stomach, put a pillow under your stomach and pelvis. This will lift the middle of your body and decrease pressure on your spine, even if you don’t use a pillow for your head.
In other positions, sleeping without a pillow isn’t ideal. It puts your spine in an unnatural posture and strains your joints and muscles. It’s best to use a pillow if you sleep on your back or side.
Neck pain
Similarly, the link between sleeping without a pillow and neck pain has major caveats.
If you’re a stomach sleeper, ditching 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 strain your neck joints and muscles, causing pain.
For other sleeping positions, skipping the pillow can worsen or cause neck pain. That’s because sleeping on your back or side overextends your neck. Without a pillow, your neck will stay in this position all night.
Plus, if you don’t use a pillow, the pressure on your neck muscles will be unevenly distributed. You’ll be more likely to experience neck pain, stiffness, and headaches.
Use of a pillow while sleeping has two main functions:
· Support: From a physical perspective, pillows prop up the head, neck and shoulders — keeping them in alignment, relieving pressure and counterbalancing the points in the body.
· Comfort: From a more subjective perspective, pillows create a feeling of comfort, which aids in getting a good night’s sleep and feeling well rested.
Benefits of sleeping with a pillow
1. Custom Support
Each body is different and therefore requires a different type of pillow to suit their needs. When you opt for a pillow, it will mold to your neck and body shape, providing you with a custom fit and support. If your old pillow isn’t comfortable or providing enough support, try switching to a pillow or side sleep pillows.
2. No Pressure Points
Regular pillows can put pressure on the sensitive points in your neck and shoulders. This can cause a lot of pain and problems.
A pillow won’t push against your body but will cradle it instead. They offer the perfect amounts of firmness and softness, so you get a good night’s sleep and don’t wake up sore and tired.
3. Reduces Tossing And Turning
The reason you wake up tired may be due to the fact that you are tossing and turning at night. You might not even know it. Your body feels it when you wake up, and you wonder why you never feel rested.
A pillow is soft and comfortable. It can provide the perfect amount of firmness to help support your neck and head, without causing pain. You will sleep better and toss an turn less at night.
4. No Back or Hip Pain
Many people suffer from back and hip pain and don’t realize it could be due to their pillows.
Side sleeper pillows can help by relieving the pain and tension from your back and hips. You can sleep on your side comfortably, and your back and spine won’t suffer from any added pressure.
5. Affordable
A pillow can cost much less than traditional pillows. They also last a lot longer, which makes them a smart option for anyone who is on a budget or just doesn’t want to have to buy more pillows. Side sleeper pillows also last a long time and are inexpensive when compared to other types of pillows. You can’t put a price on a good night’s sleep, but you also shouldn’t have to pay a fortune for your pillow.
pillows are a great option for anyone who is struggling to sleep comfortably at night. When you buy a new pillow, you will notice the benefits instantly. After the first night, you will wake up feeling rested and pain-free. Your back and neck won’t hurt, and you may even have more energy. If you are ready to start sleeping better, trade in your old pillow for a pillow.
Benefits of placing a Pillow Between Legs
Sleeping on your side without proper support can put the spine in a bent or twisted position. If it stays this way the whole night, it can cause the joint to be stressed. Here are some benefits to putting a pillow between your legs when you sleep on your side:
1. It adds comfort and eliminates pressure by keeping the knees on top of one another. This ensures that your hips and pelvic area are aligned.
2. It reduces the stress on the hip as it prevents it from rotating and pulling the spine out of alignment.
3. It’s great for people who suffer from lower back pain or leg pain, especially those with sciatica. When you sleep on your side, your upper leg might roll forward to rest on the mattress. This twisting pressure on the lower back can irritate the sciatic nerve.
4. Side sleeping is also useful for those with breathing abnormalities, like sleep apnoea. In this sleeping position, your airways are more stable and less likely to restrict air. Keeping your spine aligned, reduces neck and back pain, which then lowers the chance of sleep apnea.
5. It improves blood circulation. The slight elevation of putting a pillow between your legs will help facilitate blood flow through the vena cava, which is a major vein carrying blood to the heart and back.
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