Sleeping without a pillow: new sleep trend or bad for the body? Here's what science says

Some people love the feel of big, soft pillows, while others find them uncomfortable and even wake up with neck or back pain. This leads some to wonder: is it better to sleep without a pillow?

In some cases, sleeping without a pillow can have some benefits, but it's not a universal solution for everyone. It depends a lot on how you sleep.

The potential benefits of sleeping without a pillow

For stomach sleepers, removing the pillow can help keep the head flatter, which can reduce some of the tension in the neck and spine.

When you sleep on your stomach, your body is in a less natural position and most of your weight falls on the middle of your body, creating pressure on your back and neck. In this case, a pillow can worsen the angle of your neck, so some people feel better without one.

However, there are not many scientific studies that fully confirm this.

When sleeping without a pillow can be a problem

For those who sleep on their backs or sides, removing the pillow is usually not a good idea. It can lead to incorrect neck posture, muscle tension, and even headaches or neck pain.

Even for stomach sleepers, removing the pillow does not completely correct the unnatural body position, so the back may continue to be tense.

What can help?

Placing a pillow under the abdomen and pelvis (for stomach sleepers)

Pillow between the knees (for side sleepers)

Good and supportive mattress

Gradual reduction in pad use instead of immediate removal