Sleeping without a pillow: Benefits and risks

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Using the wrong pillow can cause insomnia and body aches, such as back pain or neck pain while sleeping. Sleeping without a pillow can only be helpful if you sleep in a certain position. The following article will discuss the benefits and risks of not sleeping with your head pillowed.

1. Benefits of sleeping without a pillow

The wrong sleeping position at night affects sleep quality and can lead to aches and pains during the day, such as neck or back pain upon waking. The pillow is very important, as it keeps the head in line with the neck and spine during sleep. If the spine or neck is not in a neutral position, it can cause nighttime awakenings and insomnia.

1.1 Relieve neck and back pain

For some people, sleeping with pillows pushes the head too far back, leading to curvature of the spine and putting pressure on the lower back. People who do not sleep with their head pillowed can sleep in the prone position. Sleeping without a pillow can align the spine during sleep, helping to relieve back pain or neck fatigue while sleeping. Also, using a very thin pillow can be helpful to relieve fatigue.

1.2 Reduce wrinkles

Studies have shown that pillows can put pressure on the skin while sleeping, especially in people who lie on their stomach or side. Over time, this can lead to sleep lines and wrinkles and contribute to visible signs of aging. Not sleeping with your head pillow can make your face wrinkle-free.

1.3 Reduce acne

Bacteria on pillows can make skin conditions worse. Sleeping without a pillow will help reduce your exposure to acne-causing agents.

2. Risks of sleeping without a pillow

Sleeping without a pillow may help some people on their stomach, but it's not a good idea for everyone. People who sleep on their side or back will often find that sleeping without a pillow puts pressure on their neck and back. This can reduce sleep quality as well as lead to back pain and neck fatigue while sleeping.

2.1 Poor posture

When sleeping on your stomach, using pillows can help your spine better align. However, because most of the weight is in the middle of the body, sleeping on your stomach makes it difficult to keep the spine in a neutral position, increasing pressure on the back and neck, making it difficult for the spine to maintain its natural curve. . To promote better sleeping on your stomach, place a pillow under your belly and pelvis. This will lift the mid-body and relieve pressure on the spine, even if you don't sleep with your head pillowed.
In other positions, sleeping without a pillow is not ideal. It puts your spine in an unnatural position and puts a strain on joints and muscles. It's best to use a pillow if you sleep on your back or side.

2.2 Neck pain

Similarly, the link between sleeping without a pillow and neck pain is also worth noting. If you sleep on your stomach, removing the pillow can help your neck stay in a more natural position. However, when you lie on your stomach, your head will turn to one side, and your neck will also be stretched back. This causes pain and discomfort, which can strain neck joints and muscles. Plus, if you sleep without a pillow, the pressure on your neck muscles will be unevenly distributed. You'll be more likely to experience neck pain, stiffness, and headaches
In short, the way your pillow is used can affect sleep quality. Sleeping without a pillow may help some stomach sleepers because it helps keep the spine and neck aligned during sleep, reducing back pain and neck fatigue while sleeping. While there are potential benefits of not having a pillow while sleeping, there are also limitations. However, people who sleep on their back or side when sleeping without a pillow may experience back pain or neck pain while sleeping.

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Reference source: medicalnewstoday.com - healthline.com