While the best pillows are (unsurprisingly) often crafted with side and back sleepers in mind, I have still slept reasonably well over recent years. However, I was intrigued when I heard that sleeping without a pillow may help me sleep better.  Inevitably, the concept of giving up my pillow came with its reservations. While it may not have been designed with me in mind, it still seemed to serve me well (especially upon hearing my alarm clock, when it seemed remarkably comfy). However, I had heard of how your pillow is ruining your sleep quality – and my self-inflicted experiment would only last one week. What’s the worst that could happen? 

Should I sleep without a pillow? Here’s what I learned in one week

I will confess the first night came with its challenges. When transporting my pillows to the chair next to my bed, I was having second thoughts – and I had decided to give myself permission to neglect the experiment at any minor inconvenience. However, once I had gotten used to the way my bed looked, things improved.  After a five-minute adjustment period, I decided I was comfortable enough to sleep, and sure enough, the natural process took its course. The first night (just like every night that followed), I slept through to morning, when once again, I was greeted by the unwelcome noise of my alarm.  When awakening each day, I had made peace with the fact that I may struggle with neck or back aches, but to my delight, the pain never arrived.  Throughout the week, I noticed my posture felt more aligned while in the office and long into the evening. I started to wonder, is my posture actually better, or is it all in my head? I sought the help of Mar De Carlo (opens in new tab),  a sleep expert and author of Awakening Through Sleep (opens in new tab), who explained the benefits.  Mar De Carlo suggests that I would have benefited from ditching my pillow because I am a stomach sleeper. However, if you opt for your side or back, this technique does come with caution.  ‘A stomach sleeper would be best suited to sleep without of pillow because the flat surface of a mattress encourages spinal alignment,’ the expert says. ‘Sleeping without a pillow, in this case, can improve posture to support the stomach sleeping position and, as a result, alleviate neck pain.’ If you are a side and back sleeper, it may be better to sleep with a pillow because of the way your head and neck are aligned in your sleeping position.  ‘Usually, without a pillow, side and sometimes back sleeping positions create a gap between the neck and shoulders – misaligning the spine,’ Mar De Carlo says. ‘However, because some postures are more aligned naturally than others, a portion of back sleepers may do well without a pillow.’ If you’re a side or back sleeper who has already invested in one of the best memory foam pillows, it may be more beneficial to stick with what you’ve tried and tested. However, if you’re a stomach sleeper, or the pillow you have isn’t working, it may be best to experiment without one for a week or so, too.  ‘Getting rid of a pillow or an improper type, size, and shape of pillow can help reduce neck pain, relieve headaches, reduce wrinkles and improve hair health by preventing fizziness, dryness, and breakage,’ the expert says. ‘If, after proper evaluation, you determine it’s best to sleep without a pillow, consider a gradual transition to reduce head support, and reassess how you feel along the way.’ Mar De Carlo also recommends investing in the best mattress you can find (depending on the alignment of your posture and sleeping position) and contemplating using pillows to support the rest of your body.  No matter your preferred sleeping position, it could be worth the trial. It’s certainly changed the way I view the necessity of my pillow for good.