I stopped using a pillow while sleeping, here are 5 benefits that followed

Is your neck pain not allowing you to sleep well at night? If so, you should try sleeping with a pillow! It helps improve your sleep in these 5 ways.
View All Images sleeping without pillows
Learn how avoiding pillows can help sleep well. Image courtesy: Shutterstock
Aayushi Gupta Updated: 15 Mar 2024, 19:57 pm IST
  • 450
Medically Reviewed by

So many of us can’t sleep without a pillow, and I happen to be one of them. In fact, I used to carry my pillow bag while traveling to ensure I slept comfortably. However, a few months back, I developed neck pain and since then, sleeping comfortably has become a distant dream. The discomfort was so intense that at times, it made it impossible for me to sleep the whole night. When my mother saw me struggling with neck pain, she suggested that I should try sleeping without pillow. At first, I wondered why but I followed her advise and ditched the pillow. You will be surprised to know what has changed for me.

Initially, it was an uncomfortable change for me, but eventually, I realised its benefits and I have never looked back. While I was surprised by the benefits of sleeping without pillow, I was unsure if it could benefit everyone. So, I got in touch with Dr Neha Kapoor, a certified Neurologist, to understand how sleeping without pillow can be good for people and who should avoid it.

5 benefits of sleeping without pillow

Sleeping without pillow might seem unconventional, but it comes with a plethora of health benefits that can positively impact various aspects of your well-being. Here are 5 reasons to consider ditching the pillow while sleeping:

1. Reduces neck pain

Do you ever wake up with a sore neck or perhaps with a terrible backache? if so, you should also stop using pillows while sleeping. Sleeping without a pillow allows the neck to rest in a neutral position, relieving tension and reducing the likelihood of waking up with neck pain, stiffness or back pain.

How to ease neck pain with yoga
You can say bye-bye to neck pain by sleeping without a pillow. Image courtesy: Adobe Stock

2. Eases headaches

Sometimes I also used to get up in the morning with a dizzy spell or a mild headache. But sleeping without a pillow helped me wake up fresh. When you eliminate the use of pillows, you can promote better spinal alignment, which may alleviate tension and reduce the risk of headaches.

3. Prevents acne and wrinkles

Pillowcases accumulate dirt and oil over time that transfers to the skin, causing acne. Sleeping on your back without a pillow can prevent your face from rubbing against the surface of the pillow for an extended period, reducing the risk of developing acne and wrinkles. It allows your skin to breathe and maintain its natural oils without being smothered or creased by a pillowcase.

4. Improves sleeping quality

Sleeping without pillow encourages a natural sleep posture, helping the spine, neck, and back to rest evenly. By allowing your body to align naturally, you may experience deeper, more restorative sleep without interruptions caused by discomfort or poor posture.

5. Reduces stress

We all know that a comfortable and supportive sleep environment is essential for managing stress levels. Sleeping without pillow can help alleviate physical tension, promote relaxation, and reduce stress. By waking up feeling more refreshed and rejuvenated, you’ll be better equipped to tackle the challenges of the day ahead.

Who should avoid sleeping without a pillow?

1. Those who have arthritis and spinal issues

People who experience chronic pain or discomfort, such as arthritis or spinal issues, should avoid sleeping without pillow, as it may cause more problems.

2. Those who have respiratory problems

If you have any specific medical conditions affecting the respiratory system, such as sleep apnea or acid reflux, you may benefit from using a pillow to elevate the upper body and alleviate symptoms.

Select Topics of your interest and let us customize your feed.

causes of mucus
Avoid sleeping without a pillow if you have respiratory problems! Image courtesy: Adobe Stock

3. Those who are pregnant

Pregnant women should also consult their healthcare provider, as proper support for the abdomen and lower back is crucial during pregnancy.

Health Shots recommends: Expecting? Try these 7 pregnancy pillows for ultimate comfort

Tips to adjust to life without pillows

You might find it a little hard if you have a habit of sleeping on comfortable pillows. Nevertheless, here are 3 ways you can slowly break the habit:

  • Instead of immediately removing pillow support while sleeping, you start sleeping with a folded cloth underneath your neck when you lay your head on the bed.
  • If you are sleeping on your stomach without a pillow, support the rest of your body. Put a pillow under your pelvis to help your spine stay neutral. Also, place a pillow under your knees when you are sleeping on your backside.
  • To sleep without a pillow, it is even more important that your mattress is comfortable and provides enough support.

So, follow these tips and sleep without a pillow to experience positive changes in your overall well-being.

  • 450
About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

Next Story