Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. Learn more tips for improving sleep here. making sure that the bedroom is cool, quiet, and dark.having a relaxing bedtime ritual, such as having a warm bath or reading a book.waking up and going to sleep at the same time every day, including at weekends.Sleeping with a pillow between the knees can also help align the spine more effectively. Side sleepers should choose a firm pillow with extra depth to help support the head and bridge the distance between the ear and the shoulder. Sleeping with another pillow under the knees can help ease any pressure on the lower back. Back sleepersīack sleepers tend to appreciate a thinner pillow that stops the head from being thrown too far forward.Ī memory foam pillow or one with a thicker bottom and a thinner middle will cradle the neck and help keep it aligned. They could also try sleeping on their side, hugging a large body pillow to maintain the feeling of slight pressure on the stomach. Instead of using no pillow at all, stomach sleepers could try using a very thin pillow to ease the stress on their neck. The National Sleep Foundation advise people to select a pillow that suits the way they sleep: Stomach sleepers There is no evidence to suggest that sleeping without a pillow is good for the hair.Ĭhoosing the right pillow can help people improve their sleep. However, bacteria can make the skin condition worse, so it is advisable to wash all bedding regularly. There is no evidence to suggest that sleeping without a pillow can improve acne. Other ways to help reduce wrinkles include: However, for people who sleep on their side or back, it can also contribute to spinal problems. Sleeping without a pillow can stop the face from scrunching up during the night. Over time, this can lead to sleep wrinkles and contribute to the visible signs of aging. Studies have shown that pillows can compress the skin during sleep, particularly in people who sleep on their stomach or their side. Alternatively, using a very thin pillow may help. Sleeping without a pillow can align the spine during sleep, helping ease back or neck pain during the day. It can do this if it pushes their head too far back, leading to an arching of the spine. Stomach sleepers often find that using a pillow puts stress on their lower back. People who sleep on their stomach may benefit from sleeping without a pillow, but it is not a good idea for everyone. In this position, it rests squarely on the shoulders and is neither too far back nor too far forward. If a person’s spine or neck is not in a neutral position, they may wake up during the night, causing sleep loss.Īccording to the National Sleep Foundation, the goal should be to keep the head in a neutral position. Pillows are important because they keep the head aligned with the neck and backbone during sleep. The individual might also experience neck or back pain when they wake up. Poor posture during the night interferes with a person’s quality of sleep and can lead to aches and pains during the day. Share on Pinterest Sleeping without a pillow may affect a person’s quality of sleep.
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