How Many Pillows Should You Sleep With?
Have you ever asked yourself, “Am I using too many pillows at night?” It might sound like a small thing, but using too many pillows can actually make it harder to sleep well. While pillows feel soft and cozy, piling them up under your head might be doing more harm than good. You might not even realize that your pillow setup is causing neck pain, back pain, or poor sleep.
Most sleep experts agree that just one good pillow is usually enough to give your head and neck the support they need. If you’re someone who loves surrounding yourself with a bunch of pillows every night, don’t worry—you’re not alone. But the truth is, cutting it down to one might actually help you sleep better. Let’s take a closer look at why.
A Brief History of the Pillow
Pillows have been around for thousands of years. In ancient Egypt, people didn’t sleep on soft pillows like we do today—they actually used pillows made of stone! These hard pillows helped keep insects from crawling into their noses or ears while they slept. Later, cultures like the Greeks and Romans started using softer materials, like cloth and feathers, to make sleeping more comfortable.
Today, pillows are everywhere and feel like a natural part of bedtime. Most people couldn’t imagine sleeping without one. But just because they’re common doesn’t mean more pillows are always better. Understanding how pillows started helps us think more carefully about how we use them today.
How to Choose the Right Pillow
Finding the right pillow is really important because it helps keep your neck and spine in the right position while you sleep. If your pillow is too thick or too flat, your head might bend in a way that causes pain or stiffness. Some people try to fix this by using two or three pillows, but that’s usually a sign that their main pillow isn’t working properly.
To pick the right one, think about how you usually sleep—on your back, side, or stomach—and how your body feels when you wake up. If your neck is sore or your back hurts, it could be time for a change. A good pillow should fill the space between your head and the bed so that your spine stays straight. You don’t need more pillows—just the right one.
Are You Frequently Experiencing Neck or Back Pain?
If you wake up with neck or back pain, your pillow might be to blame. A pillow that’s too high can bend your neck forward, and one that’s too flat might not give enough support. Either way, your spine gets pushed out of its natural position, which can lead to pain and stiffness.
Everyone’s body is a little different, so it’s important to find a pillow that matches your sleep position and body shape. If your pillow doesn’t feel quite right and you find yourself folding or stacking it, that’s a clue that it might not be a good fit. The right pillow should feel supportive and comfortable without needing extra help.
Two Pillows for Side Sleepers
If you sleep on your side, you might actually benefit from using two pillows—but not under your head. You still only need one pillow to support your head and neck. The second pillow should go between your knees. This helps keep your spine straight and takes pressure off your hips and lower back.
When your top leg falls forward while you sleep, it can twist your lower back in an unhealthy way. A soft pillow between your knees keeps your body better aligned. The pillow for your knees doesn’t need to be fancy—just something soft and supportive. So yes, side sleepers can use two pillows, but only one goes under the head.
One Pillow for Stomach Sleepers
Sleeping on your stomach isn’t the best position for your back and neck, but if that’s what helps you fall asleep, there are ways to make it safer. The key is to use a thin pillow—or no pillow at all. That’s because thick pillows can force your neck to bend sharply to one side, which isn’t healthy.
The flatter your pillow, the better your spine alignment will be. Some stomach sleepers even feel more comfortable without any pillow at all. Everyone is different, so try a thinner pillow first and see how your body feels. The goal is to keep your head and neck as level with your spine as possible.
An Interesting Argument for the Use of No Pillows
Have you ever wondered if we really need pillows at all? Most of us grew up using pillows every night, but that doesn’t mean they’re always necessary. In fact, there are some people who believe that sleeping without a pillow is better for your body.
When you stand up, your head and neck are in perfect alignment with your spine. So when you lie flat, it might make more sense to let your body stay in that natural position—without a pillow pushing your head up. Some people who stop using pillows report fewer neck problems and less acne, since pillows can collect dirt and oil that touch your face all night. It might also help reduce wrinkles over time by putting less pressure on your skin. While this pillow-free method isn’t for everyone, it’s an option worth considering.
Conclusion
So, how many pillows should you sleep with? For most people, the answer is simple: just one. A single, supportive pillow that matches your sleep style is usually all you need for a great night’s rest. Using more than one under your head can actually mess up your posture and lead to pain.
If you sleep on your side, using a second pillow between your knees can help. Stomach sleepers should stick to a very thin pillow—or none at all. And if you’re curious about sleeping completely pillow-free, it’s something you can try and see how your body responds.
No matter your sleeping style, the most important thing is finding a setup that helps you wake up feeling rested and pain-free. Need help finding the perfect pillow? Check out our detailed reviews and guides to discover the best match for your body and sleep habits.