Log in
If you've ever struggled to fall asleep because your pillow isn't a good fit, or woken up with a stiff or painful neck and shoulders, you've probably tried a variety of pillows in search of one that suits you.
This article is for those who have tried countless pillows but still haven't found the right one. We will explore the pros and cons of sleeping without a pillow and introduce methods for achieving a good night's sleep.
Who can sleep without a pillow?
Many people believe that a pillow is essential for sleep, but in some cases, sleeping without a pillow can lead to a more restful night. Let's look at who can achieve quality sleep without a pillow.
People with straight neck
Straight neck (also known as "tech neck") is a condition where the natural curve of the neck straightens, and the angle of the cervical spine drops below 30 degrees. Since the average person's cervical spine angle is between 30 and 40 degrees, people with a straight neck appear to have their head protruding forward when viewed from the side.
If someone with a straight neck uses a pillow that is too high, their head may be elevated, and their neck may tilt too far forward. In such cases, sleeping without a pillow can lead to better sleep.
If you want to know more about straight neck (tech neck), please refer to this article:
How to Identify Straight Neck (Tech Neck)! Also Explains Symptoms and How to Choose a Pillow to Counteract It
People with a flat back of the head
People with a flat back of the head can support the weight of their head over a wide area, so their head remains stable even without a pillow. Conversely, if someone with a prominent back of the head sleeps without a pillow, the weight of their head will concentrate on a small part of the back of their head.
Furthermore, for people with flat heads, there is less space between their neck and the mattress, and this gap can often be filled by the mattress sinking in.
People using a soft mattress
Rather than a mattress with good pressure distribution, a soft mattress that allows the entire body to sink in will stabilize the head, neck, and back by conforming to their shape, even when sleeping without a pillow. However, be aware that excessively soft mattresses can sometimes cause back pain.
People who toss and turn less
When you turn over, you shift to a side-sleeping position. In this position, there's a larger gap between your neck and the mattress due to the width of your shoulders, making a pillow necessary to prevent neck pain and shoulder stiffness.
Conversely, people who don't toss and turn much and remain in a supine position for extended periods are well-suited to sleeping without a pillow. The average number of times a healthy adult turns over during 8 hours of sleep is around 15-20 times.
People who sleep on their stomach
When sleeping on your stomach with a typical pillow, depending on the pillow's height, you might experience neck pain. Therefore, for those who sleep on their stomach, sleeping without a pillow can sometimes lead to greater head stability and less neck pain, making it easier to sleep comfortably than using a standard pillow.
4 benefits of sleeping without a pillow
Here are the benefits of sleeping without a pillow.However, as we will discuss later, the benefits of sleeping without a pillow can also become drawbacks depending on the situation, so caution is advised. It is most important to use a pillow that suits you.
May improve straight neck
People with straight necks have their heads positioned further forward than average. When sleeping without a pillow, the head's position lowers, and the cervical spine returns to its natural, correct curve, which is believed to help alleviate straight neck syndrome.
May help improve snoring
If a pillow is too high, it can elevate the head, compress the neck, and narrow the airway, making snoring more likely. Therefore, sleeping without a pillow may help improve snoring.
May help improve poor posture and shoulder stiffness
If a pillow is too high, it can compress the neck and impede blood flow, leading to poor posture and shoulder stiffness. Therefore, sleeping without a pillow may help correct neck tilt and improve poor posture and shoulder stiffness.
Please note that the three symptoms mentioned above may also be caused by using an unsuitable pillow. If you want to know more about the symptoms that appear when a pillow doesn't fit, please check this article as well.
Less likely to get neck wrinkles
Sleeping on an unsuitable or too-high pillow causes the chin to be tucked in, leading to wrinkles on the neck. Since the neck remains wrinkled for a long time, wrinkles may still be present on the neck even after waking up in the morning.
Conversely, when sleeping without a pillow, the posture is closer to standing, so depending on the sleeping position, neck wrinkles are less likely to remain.
5 disadvantages of sleeping without a pillow
We have discussed the advantages of sleeping without a pillow, but let's also examine the disadvantages.
Can lead to body pain
We mentioned that sleeping without a pillow can extend the neck, which is expected to improve straight neck. However, even for people with straight necks, if the back of the head is not stable or if the neck muscles stiffen in an awkward position, it becomes a disadvantage.
If the neck is not properly supported, it can strain the cervical spine, potentially worsening a straight neck, and leading to neck pain, shoulder stiffness, or increased neck wrinkles. It is crucial to carefully determine if sleeping without a pillow is suitable for your body type and bedding.
If you want to know more about the symptoms that occur when a pillow doesn't fit, please refer to this article:
Is Neck Pain Upon Waking Caused by Your Pillow? Symptoms of a Poorly Fitting Pillow and How to Choose the Right One
Face swells easily
When sleeping without a pillow, the head lowers by the height of the pillow, making it easier for blood and fluids to flow to the head due to gravity. While blood normally circulates constantly, prolonged static posture during sleep can impede blood flow. When gravity is added to this, it can lead to facial swelling.
Snoring and sleep apnea worsen
While a pillow that is too high can narrow the airway and lead to snoring, conversely, if you sleep without a pillow, your chin can lift easily, causing your tongue to fall to the back of your throat, which can make some people snore more. Snoring is said to be common with both excessively high and low pillows, so use a pillow that is the right height for you.
Furthermore, the blockage of the airway can lead to sleep apnea. Sleep apnea is a condition where breathing becomes shallow or stops during sleep. Although there are various factors, airway obstruction is one cause. Sleep apnea is a serious condition that can lead to dangerous complications. Re-evaluating your pillow can help reduce this risk.
Difficulty turning over
According to the Ministry of Health, Labour and Welfare, turning over after sleep has stabilized is believed to have the following effects:
table of contents
