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Mom says sleeping without a pillow is best to avoid back and neck pain! Here’s why

Updated on:12 October 2021, 13:44pm IST
Pillowless sleeping is not as easy as it sounds, but it’s good for you if you sleep on your stomach. Read on to know all about it!
Geetika Sachdev
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sleeping without a pillow
Try and sleep without a pillow by following these simple tips. Image courtesy: Shutterstock
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How many times have you wanted to drown yourself in a sea of pillows? Just an image of those plush beds with the fluffiest of pillows is relaxing, but is it even good for your health? In fact, instead of making you feel better, it could give rise to neck or back pain. So ladies, it’s actually time to ditch the pillow, because sleeping without one is good for you.

What are the benefits of sleeping without a pillow?

It might feel good sleeping on a flat surface, but it also depends on the position you sleep in. Pillows are meant to keep your spine in a neutral position, because they align your neck with the rest of the body. All in all, that supports good posture.

sleeping without a pillow
Recurring neck and back pain after waking up? Then your pillow is to be blamed. Image courtesy: Shutterstock

But sleeping without a pillow works best for those who sleep on their stomachs. According to the University of Rochester Medical Center, sleeping on your stomach can put your spine in an unnatural position. That’s only because most of your weight is in the middle of your body. It also adds more pressure on your back and neck. In this way, sleeping without a pillow is really going to help.

Moreover, when you ditch the pillow, it keeps your head flat, and that means the stress on your neck is automatically reduced.

Also, read: Hair breakage got you down? Break-up with your pillowcase for the hair of your dreams

Can sleeping without a pillow alleviate neck or back pain?

Definitely, but only if you are a stomach sleeper. That’s because when you sleep on your stomach, your head has been turned sideways, and your neck is also extended backwards. This means your neck and back are at a strange angle, and that could give rise to pain and added pressure. If you use a pillow in this case, your situation is only going to get worse. It is important to remember that most of this information is anecdotal, and there’s still proper research that needs to be done in this regard.

sleeping without a pillow
So drop that pillow right away! Image courtesy: Shutterstock

If you feel uncomfortable, you can put a pillow under your stomach and pelvis. This will reduce pressure on your spine, and keep it aligned.

For other sleeping positions, use a pillow, because your neck and back muscles will be strained.

Tips for starting to sleep without a pillow

It’s not easy to ditch a pillow, so start doing it slowly and steadily by way of these tips:

  • Reduce your head support over a period of time. Instead of immediately removing your pillow, use a folded blanket or towel.
  • Use the pillow to support your body elsewhere, instead of your head.
  • Choose the right mattress, so that sleeping without a pillow is not so hard. Also, a good mattress improves spine health.

Geetika Sachdev Geetika Sachdev

An independent writer and journalist, Geetika loves sharp and fresh humour, just like her coffee! If not writing, you'll find her cafe-hopping and raiding the best book stores in town.