The impact of sleeping without a pillow
Using a pillow while sleeping aims to keep the head aligned with the neck and back or in a neutral position. Someone sleeps with a position leaning right on the shoulder, not far back, and not too far forward. But on the other hand, not everyone will be comfortable sleeping using a pillow. Here are some reasons.
1. Posture
Everyone has their own sleeping position. Those who sleep on their stomach tend to only turn their head to one side, which will put pressure on the neck. Therefore, if you sleep using a pillow, the position of the neck angle will be even sharper. In the end, someone will become uncomfortable.
The prone position also places the spine in an awkward position because most of the body's weight is in the center of the body. Therefore, people who like to sleep on their stomachs are more advised to sleep without a pillow. The goal is to reduce pressure on the neck and improve alignment in the spine.
2. Neck or Back Pain
Surely you also know that sleeping in the same position for a long time will pressure certain areas, especially the neck and back. As previously explained, sleeping without a pillow in the prone position can reduce pain in the neck and back because the body will be aligned. This effect will usually be felt in the morning when you wake up.
This is in contrast to people who sleep in a supine position. If you use a pillow, your head will be raised too high, again putting pressure on your neck and upper back. Therefore, usually sleeping without a pillow in a supine position is the best way to do it. A soft mattress alone is enough for them to get comfort while avoiding pain.
A pillow that is too high can cause neck and upper back pain
3. Skin and Hair
Even though the number of studies is still few, sleeping in a position where the face is pressed against the pillow is known to cause skin problems, such as wrinkles or acne, because the pillowcase is not clean and is rarely changed due to the skin being too sensitive. Therefore to avoid it, try sleeping without a pillow in a supine position because there will be less skin contact.
Furthermore, no supporting research says sleeping with a pillow is related to hair health. However, some think this method will make hair more tangled and drier because of the large amount of friction and oil absorption. If you don't want to be like that, maybe using a silk pillowcase is the best choice.
Tips to Improve Sleep Quality
Everyone can decide whether he wants to sleep with or without a pillow. Most importantly, their sleep must be of good quality. According to the National Sleep Foundation, how a person sleeps determines the type of pillow they should use. Generally, there are 3 types of sleeping positions: on the stomach, back, and side. The explanation is as follows:
1. Stomach sleepers
If you still want to sleep with a pillow, choose a very thin type so it doesn't add too much pressure to your neck. If necessary, use a bolster and change the position to the side.
2. Supine (back sleepers)
Thin pillows are also the best choice for people who sleep on their backs so they don't make their heads rise too much. Another option is to use a thick pillow at the bottom but thin in the middle. In addition, you can also put another pillow under your knees to reduce pressure on your lower back.
3. Side sleepers
People who sleep on their side should choose a type of pillow that is firm and soft to help support the head and bridge the gap between the ear and shoulder.
Try using a thinner pillow to prevent neck pain
So, whether you want to sleep without or with a pillow, the choice comes back to you. If you often experience neck or back pain, try reducing the pillow's thickness. It will either be comfortable with a thin pillow or not use it. If it doesn't work, discuss it with your doctor. You can consult a doctor at Fitie!