While some people like a lot of big and soft pillows on their beds, some people ditch the pillows and sleep without them. But you might have noticed that you wake up with stiff neck and neck pain if you sleep without a pillow or use the wrong pillow. Some pillows work when you are a side sleeper- like a body pillow or a memory foam pillow which helps conform to your shape. Stomach sleepers might prefer no pillow or a really thin one. Back sleepers can do with any pillow for that matter. People with neck and back issues prefer a cervical pillow. No one solution is fit for all. Let’s see how the pillow helps us in sleeping.
What happens when you sleep without a pillow?
When you sleep on your stomach, getting rid of the pillow can better align your spine. However, it would not completely offset the unnatural position. It will still be difficult for your spine to be in a neutral position since most of your weight is around the center of your body. To promote better posture when you are a stomach sleeper, put a pillow under your stomach and pelvis. This will lift the center of your body and reduce pressure on your spine, whether or not you use a pillow for your head.
In other positions, sleeping without a pillow is not ideal. It puts your spine in an unnatural posture and strains your joints and muscles. It is best to use a pillow if you sleep on your back or side.
Sleeping without a pillow is related to neck pain as well. If you are a stomach sleeper, ditching the pillow can help your neck stay in a more natural position. But it does not eliminate the necessity to support your head. This could strain your neck joints and muscles, causing pain. Choose a thin pillow if you feel your neck is still strained in this position.
For other sleeping positions, skipping the pillow can worsen or cause the beginning of neck pain. That is because sleeping on your back or side overextends your neck. Without a pillow, your neck will stay unhealthily stretched in this position all night. Plus, if you do not use a pillow, the pressure on your neck muscles is unevenly distributed. You will be more likely to experience neck pain, stiffness, and headaches.
Side sleepers can put a pillow between legs
Sleeping posture is important for spine health. You usually sleep for eight hours on a daily basis, often in one position for long periods of your time. Ignoring the right way to support your spine during sleep can cause pain, stiffness, and soreness. And no one wants to get up with all that!
The key to a decent night’s sleep is to keep your spine in a neutral position. Your spine is not exactly straight- it has a natural S-curve that supports balance and stability. After you sleep, whether it is on the side or on your back, make sure you position your body the correct way. Try this by choosing an appropriate mattress and using pillows to prop your spine to a healthy curvature.
Correct sleeping posture for side sleepers
Sleeping on the side is the most liked sleeping position. In fact, 74% of individuals sleep this way. If you are a side sleeper yourself, check if you have got the proper mattress. Side sleepers need a softer mattress like a memory foam mattress as their hips and shoulders directly hit painful pressure points. To make sure that you simply are sleeping comfortably, here is how you must position your body:
- Making sure the pillow under your head is thick enough to bring your neck to the same position as your spine.
- Placing a firm pillow between your knees and bending your legs to support your lower back. Ensure that the pillow extends all the way from your knees to your ankles, in order that your knees and ankles are in line with one another.
- Your hip bones should be stacked directly on top of each other in order that your spine remains in a neutral position.
Benefits of placing a pillow between legs
Sleeping on your side without proper support can put the spine in a twisted position. If it stays this way the entire night, it can cause the joint to be stressed. Here are some benefits to putting a pillow between your legs after you sleep on your side-
- It adds comfort and eliminates pressure by keeping the knees on top of one another. This ensures that your hips and pelvic area are aligned.
- It reduces the strain on the hip because it prevents it from rotating and pulling the spine out of alignment.
- It’s great for folks who suffer from lower back pain or leg pain, especially those with sciatica. After you sleep on your side, your upper leg might roll forward to rest on the mattress. This twisting pressure on the lower back can irritate the nerve.
- Side sleeping is additionally useful for those with breathing abnormalities, like sleep apnea. During this sleeping position, your airways are more stable and not likely to limit air. Keeping your spine aligned, reduces neck and back pain, which then lowers the possibility of apnea.
- It improves blood circulation. The slight elevation of putting a pillow between your legs will help facilitate blood flow through the veins.
Wake up on the proper side of the bed with Livpure
A good night’s sleep is crucial to restoring your energy, keeping your health fit, and mental fitness in the long term. Not only can it help boost your mood and prepare you for your day, but sleep also facilitates you to heal better when sick or injured. So if you are feeling any pins and needles once you get up, check your sleep posture. Further to help you wake up refreshed, let Livpure help you with its technologically advanced pillows and mattresses. Choose from a variety of pillows- memory foam pillow, microfiber pillow, cervical pillow, etc. to sleep on. Shop it from our website and get attractive discounts all around the year, free delivery, and a year of warranty- along with our assurance that it will make you sleep better every day.
Although many people might recommend you to sleep without a pillow, proper research backing the same is lacking. It is generally recommended to use a pillow if you sleep on your back or side. However, what is most important is that you feel comfortable and pain-free in bed and refreshed when you wake up. If you have neck or back pain, or if you have spine conditions, sleeping without a pillow is unsafe. Talk to a doctor before making a decision.