October 11, 2021 3 min read

Sleeping With Or Without A Pillow – Which Is Better?


Some may find it impossible to sleep without a pillow, nevertheless, numerous people do. The combination of a good quality pillow and mattress is unconquerable for revitalising sleep.

Do you suffer from pain caused by your pillow?

- This could be because your pillow is either lumpy and needs to be replaced or it is too high or too low. Thus, making your sensitive body more prone to strains, aches and pains. As a result, this could lead to muscle tension leaving you with the inability to find a comfortable sleeping position. A lack of sleep due to inadequate pillows may cause insomnia and headaches.

Woman holding a pillow

Can sleeping without a pillow support my posture?

- Sleeping with a pillow allows a neutral posture for your spine. Having a good posture while sleeping will help align your spine, preventing discomfort to your back and shoulders in your waking time. It is possible to correct your posture while sleeping by using a pressure-relieving mattress and quality pillows.

Pros of sleeping with a pillow

  1. Prevents aches and pains – For stomach sleepers, a thin pillow may be appropriate, but for back and side sleepers it could be better to sleep using a pillow to avoid back and neck pains. For instance, back sleepers can place the pillow under their knees and the side sleeper between their knees.

  1. Aligns the spine – Sleeping on a pressure-relieving foam or hybrid mattress and quality pillows can preserve the alignment and natural curve of your spine to prevent stiffening of your body from sleeping incorrectly.

  1. Increases energy – Restorative sleep will enable you to feel energetic in your waking hours. So having an uncomfortable mattress and pillow will only deprive you of your quality sleep and consequently the energy you will require to function the following day.

  1. Eases insomnia – Insomnia can be related to sleeping on an uncomfortable mattress and pillow and being unable to find a comfy sleeping position. Ensure your mattress and pillows are of good quality to allow quality sleep time and good spine alignment.

  1. Prevents headaches – Strain to the neck and head can lead to headaches. This can be dealt with by having a pressure-alleviating mattress and comfortable pillows assisting the flow of blood and restricting headaches.

  1. Eases allergies – Ensure the replacement of your pillows when needed to prevent the accumulation of dead skin cells, skin oils, sweat, dust, saliva and animal dander. Before replacing your pillows, you can try to wash your pillows or putting a pillow protector on to decrease the likelihood of allergens.

Cons of sleeping with a pillow

  1. Uncomfortable pillows – Strain can be caused to your neck and back if your pillow is lumpy, too high or too low.

  2. Discomfort caused to stomach sleepers – Stomach sleepers may prefer a thin pillow or no pillow. If so, stomach sleepers should sleep with a pillow placed under their stomach to assist with alignment of the spine and must ensure their mattress is not too soft and of medium firmness.

  3. Unbreathable materials causing skin problems – Old pillows could cause acne and skin disorders. So, it is suggested to have breathable pillows with a pillow protector to keep your skin looking healthy and clear.


Sleeping with a pillow is better as it could ease sleep disorder, assist with keeping your skin clear and no strain on your neck ensuring a night of better sleep. Sleeping with or without a pillow is an individual's personal preference and dependent on their sleeping style. As long as you are not waking up with aches or pains and are feeling energetic and refreshed every morning, then there is no right or wrong answer.

Ammar Asad
Ammar Asad

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