Is it better sleeping with or without a pillow?

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**Joseph Chance** (2:34)
Is it better sleeping with or without a pillow?
Thanks for asking. I don't know about you, but some nights I just can't fall asleep without turning on to my stomach. And when I do, I seem to drift off more easily when not using a pillow. But I do sometimes wonder whether doing that could have any negative health impacts. Just like your mattress and bed base, the pillow plays a key role in sleep quality. But it's often the most overlooked part of our bedding. You see, experts say that a pillow should help keep your spine properly aligned while you sleep, maintaining its natural curve, especially at the neck. That helps reduce pressure on the intervertebral discs, preventing tension in the cervical area. What are some of the other benefits? Pillows may also improve circulation and help prevent headaches. More importantly, they reduce acid reflux by making it harder for stomach acid to rise into the esophagus. And they can reduce snoring because elevating the head improves airflow through the airways. By the way, that's why it's also often recommended to raise your head when you have a cold.
If you're prone to allergies, hypoallergenic pillows are a great choice. It's important to clean and air them regularly, as pillows can easily become a hotspot for allergens like dust mites, pollen and mould.
Are there any cases when it's better not to use a pillow then? Well, the jury is still out, really, as there haven't been any studies done on that specific question. But one case in which it may be okay to go without a pillow is when you sleep on your stomach. According to the Sleep Foundation, stomach sleeping requires sleepers to turn the head to one side, placing stress on the neck. Adding a pillow risks putting the neck at an even sharper angle, which is why many stomach sleepers feel comfortable sleeping without a pillow. But if you're a side or back sleeper, you definitely want to keep that pillow in place and make sure your spinal alignment is how it should be. Using the wrong pillow can also lead to stiffness, neck pain and backaches, especially if you're already prone to those issues. You might wake up with a stiff neck, for example, which is an involuntary muscle contraction that causes your head to tilt to one side, limiting your movement. So make sure your pillow isn't too thick or too thin. What should you do if you keep waking up in pain? It's important to listen to your body and try both options, sleeping with and without a pillow. If you want to transition away from using a pillow, try gradually switching to a thinner, flatter one to ease the change. However, as I mentioned, if you sleep on your side, you've got pretty much no choice but to use a pillow to fill the gap between your neck and the mattress. If the pain persists, you may want to investigate whether your mattress is the real culprit rather than the pillow.