Pillow: sleeping without, is it a good idea? How to choose it well?

Some people may find sleeping without a pillow beneficial, but it’s not a good idea for everyone. The type of pillow a person uses can affect the quality of their sleep. Using the wrong pillow can lead to sleep loss and physical pain, such as neck or back pain.

In this article, we look at the role of a pillow during sleep. sleep and explain the risks and benefits of sleeping without a pillow. We also offer tips for choosing the right pillow and general tips for improving sleep quality.

Benefits of sleeping without a pillow

Sleep without a pillow can affect a person’s quality of sleep. Poor posture at night interferes with a person’s quality of sleep and can lead to body aches during the day. The person may also experience neck or back pain when waking up. Pillows are important because they keep the head aligned with the neck and spine during sleep. If a person’s spine or neck is not in a neutral position, they may wake up during the night, leading to loss of sleep. The goal should be to keep the head in a neutral position. In this position, she rests on her shoulders and is neither too far back nor too far forward.

Neck and back pain

Stomach sleepers may benefit from sleeping without a pillow, but it’s not a good idea for everyone. Stomach sleepers often find that using a pillow puts pressure on their lower back. This can be the case if the pillow pushes the head too far back causing the spine to curve. Sleeping without a pillow helps align the spine during sleep and relieve back or neck pain during the day. Another solution is to use a very thin pillow.


Studies have shown that pillows can compress the skin during sleep, especially in people who sleep on their stomach or on their side. Over time, this can lead to sleep lines and contribute to visible signs of aging. Sleeping without a pillow can prevent the face from twitching during the night. However, for side or back sleepers, it can also contribute to spinal problems.

Other ways to reduce wrinkles include:

avoid exposure to the sun

quit smoking, if applicable

eat a healthy diet
stay hydrated daily


There is no evidence that sleeping without a pillow can improve acne. However, bacteria can aggravate the condition of the skin, so it is advisable to wash all bedding regularly.


There is no evidence that sleeping without a pillow is good for hair.

Sleeping without a pillow may help some stomach sleepers, but it’s not a good idea for everyone the world. People who sleep on their side or on their back generally find that sleeping without a pillow puts pressure on their neck. This situation can affect the quality of sleep and lead to neck and back pain.

Tips for choosing the right pillow

Choosing the right one pillow can help people improve their sleep. You have to choose a pillow adapted to your way of sleeping:

Stomach sleepers

Instead of not using pillow at all, stomach sleepers can try using a very thin pillow to relieve their neck. They can also try sleeping on their side, hugging a large body pillow to maintain the feeling of light pressure on their stomach.

Back Sleepers

Back sleepers tend to appreciate a thinner pillow that prevents the head from being thrown too far back. A memory foam pillow or a pillow with a thicker bottom and thinner middle will cradle the neck and help keep it aligned. Sleeping with another pillow under your knees can help relieve lower back pressure.

Side sleepers

People side sleepers should choose a firm and deeper pillow to support the head and reduce the distance between the ear and the shoulder.

Sleeping with a pillow between your knees can also help align your spine better.

Here are some general tips for improving sleep:

waking up and falling asleep at the same time every day, including weekends
having a relaxing bedtime ritual, such as taking a warm bath or read a book
avoid naps during the day

exercise daily
keep the bedroom cool, quiet and dark
use a comfortable mattress

avoid cigarettes and alcohol
avoid heavy meals before bedtime


Sleeping without a pillow can help some stomach sleepers. It can help keep the spine and neck in alignment while sleeping, which alleviates neck and back pain. However, this is not a good idea for everyone. Back or side sleepers may find that sleeping without a pillow causes neck or back pain. Sleeping without a pillow may help reduce wrinkles, but there’s no evidence it can help fight acne or improve hair. Anyone experiencing permanent sleep problems should seek medical advice.

Presse Santé strives to transmit health knowledge in a language accessible to all. Under NO CIRCUMSTANCES can the information given replace the advice of a health professional.

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