With so many different pillows on the market, it can be hard to choose the right one. There is no right or wrong answer when it comes to whether or not you should use a neck pillow or not. It’s all about what you like. Many experts say that not having a pillow when you sleep can be good for your body and help you sleep better. So, in this article, we will have a thorough discussion on how does sleeping without a pillow help and does sleeping without a pillow help snoring?
How does Sleeping without a Pillow Help?
Pillows make us more comfortable when we sleep! However, depending on how we use them, they can cause the body and spine to be out of place, which can be harmful. There are many good reasons to sleep without a pillow for a long time or even for the rest of your life.
1. Reduce the pain
Over time, if you sleep on a pillow that is too high or thick, you may have problems with your neck and back. Sleeping on your stomach is much better for your health than sleeping on your back or side. So, the spine can be completely relaxed, and the body can rest as quickly as possible after a long day of work.
2. Improve Skin Appearance
People who sleep on their stomachs quickly push their faces against the pillow, making their skin less able to breathe. It might cause skin flaws in people who are very sensitive to it, so this could happen. In addition, the cushion might be full of dust mites, which makes allergies even worse for people who have them because they make their symptoms worse.
3. It Improves Posture
People who sleep “naturally” don’t use a pillow when they sleep on their backs. Likewise, children under the age of three can’t use a pillow to sleep. Keep in mind that each way you sleep has a different effect on your posture than the others.
Sleeping on your stomach means that you have to turn your head to one side. This position puts a lot of stress on the cervical spine, worsening if you use a pillow to help you sleep. Many people who sleep on their stomachs say that not having a pillow makes them sleep better.
People who sleep on their sides or backs usually use a pillow to keep their spine, neck, and head in the correct position while they sleep. Most people need pillows to help them sleep on their sides. This way, there is a lot of space between the head and the mattress. A thick cushion is needed to keep the head, neck, and spine on the same axis while you sleep, and it also helps to relieve stress on the shoulders.
When you sleep on your back, the stress on your neck is minimum. It’s just that there’s a small gap between your neck and your bed’s surface. Following that, we should use a medium-sized pillow.
Does Sleeping without a Pillow Help Snoring?
The wrong pillow can make people snore because their heads are stretched too far. People who don’t sleep with a pillow snore less loudly because their heads don’t roll back as far.
We have talked previously about how to breathe while you sleep. Snoring and the type of pillow you use are linked. Indeed, sleep breathing problems can make it hard for you to get a good night’s sleep and, as a result, your general health and well-being. Sleep apnoea is when you can’t breathe well because your pharynx is blocked. It stops your blood from getting enough oxygen, preventing your cells from regrowing.
On the other hand, snoring is a problem that affects more than 60% of people. It is a problem for both the person who is sleeping and their partner, who may not be able to get a good night’s sleep because they are having trouble breathing. As a result, ergonomic pillows let you work at the right angle and curvature of your body to find the most comfortable position. So, your head is a little higher, allowing you to choose the best breathing position for your situation.
On the other hand, people who snore a lot should not sleep without a pillow. To breathe correctly, you can’t move your head in a way you don’t like.
How to sleep well without a pillow?
Sleeping flat can seem daunting, especially if you’ve been sleeping with a pillow for many years. But, don’t worry; there are several solutions to facilitate your adaptation.
1. Make the transition smooth
The best thing to do is not to take your cushion away right away. Instead, you can start using a thin pillow or a folded blanket. It will give your body time to adjust to a flatter surface gradually.
2. Place a small cushion at the level of the lower abdomen
When you sleep on your stomach without a pillow, it is advisable to place a small cushion the size of half a pillow on the lower abdomen. This technique prevents the back from digging in, keeping the back more or less horizontal.
3. Choose a suitable mattress
Finally, make sure you have a mattress compatible with your sleeping position and your body type. A good pillow cannot compensate for a bad mattress. On the other hand, a good mattress can help you sleep more comfortably without a pillow.
The Bottom Line
So, should you sleep with or without a pillow? As you have seen throughout this article, there is no single answer to this question. If you sleep mainly on your stomach, it is better to sleep without a pillow. But be careful. You will also need to place a small cushion in the lower abdomen and have a good mattress. For people who sleep on their side or back, it is better to use a pillow.
You have understood it; sleeping without a pillow depends on your sleeping position and desires. It will always be better to sleep without a pillow than with a poor quality pillow or one that is unsuitable for your needs. In case of doubt or persistent pain, we recommend consulting your doctor.
Prefer to sleep with a pillow? Take the time to choose a quality pillow, and be sure to change it every two to three years.