How many Pillows should I Sleep with?

Published On: July 15, 20220 Comments on How many Pillows should I Sleep with?Tags: Last Updated: January 30, 20247.2 min read

Most people use two pillows when they sleep. But studies show that you should only sleep with one pillow under your head. Why? Well, the reason is pretty easy to understand. A pillow is made to slightly raise your head so that your neck and head are in the right place. Read on to learn something about how many pillows should I sleep with. You might not sleep well if you have the wrong kind of pillow or too many of them. This, in turn, can hurt your health and well-being. So, it’s clear that getting the right pillow is just as crucial as getting the right mattress.

couple sleeping

So, what should you use for pillows? Our helpful guide will tell you everything you need to know to buy the right type and number of pillows.

How many pillows should you sleep with?

Regarding how many pillows you should use while sleeping, the answer depends on your position in bed. Different sleeping postures necessitate varied pillow depths to avoid waking up with a crick in your neck. So, figuring out how many pillows to use will be easier if you consider how you sleep most of the time. Your neck pain may be because you’re using the wrong pillow or perhaps too many pillows at night.

A Brief History of The Pillow

It is a rectangular fabric bag filled with feathers or soft materials used to protect the head while laying down. However, how critical is it to keep the head supported in this manner? Pillows have long been a staple of human life. Since the earliest Egyptian civilization, people have rested their heads on rocks to keep bugs from reaching up their nostrils and into other facial orifices. Stone pillows were used in many ancient cultures, whereas the Greeks and Romans initially used cloth and feathers. Fast forward to the present day, and they have become an indispensable component of daily life and a must-have for a good night’s sleep.

What Does a Pillow Do?

If you want a good night’s sleep, your pillow should help maintain proper neck and spine alignment. More than anything else, the quality of your sleep is affected by your spinal alignment and posture. The imbalance of the spine is a common cause of pain and discomfort, so taking care of your spine is an excellent place to begin if you want to sleep well and feel your best. It’s essential to think about how you like to sleep before purchasing a new pillow or mattress, as these items play the most crucial part in ensuring a healthy spine. In the following part, we’ll discuss the best pillows for various sleeping positions.

The Right Pillow for Each Sleeping Position

Pillows ideal for you will provide just the proper support and cushioning for your neck and head. Pillow loft and hardness are important considerations for determining a pillow’s level of support. There are two types of pillows: those with loft and firmness. Keep in mind your body type as well. The appropriate loft for keeping your neck precisely straight depends on your shoulders’ width and your head’s height.

How many pillows should side sleepers use?

Side sleepers can utilize two pillows, but not both are for their heads! Having one pillow under your skull and one between your knees is the most effective approach to keeping your spine in proper alignment. This can cause stress and pain in the lower back and hips, especially if you sleep on your left or right side. To prevent your knees from touching, place a hard pillow between them. It’s best to use a medium-firm pillow to support your head and neck. Your spine and neck are fully adjusted when you use these two pillows.

How many pillows should back sleepers use?

If you sleep on your back, you’re already doing much better for your spine than the average person. It is theoretically the best position for your spine to sleep in. That is if you use the correct pillows. Try sleeping with a comfortable pillow under your knees and your head to relieve stress at the end of the day. If you place the two pillows in this configuration, your spine will maintain its natural curvature. When you’re lying on your back, raising your knees a little can help you get to sleep faster!

How many pillows should front sleepers use?

The worst sleeping posture is said to be on your stomach. This is due to the enormous tension placed on the back of the spine while sleeping flat on your stomach, which causes it to become misaligned. Avoid sleeping in this manner whenever you can. Put a medium-sized pillow beneath your pelvis if that’s the only thing you can get some shut-eye. This maintains the most delicate possible alignment for your spine in this position. Avoid using a pillow beneath your head, but if you must, make sure it is soft. It will help your spine be aligned appropriately if you keep your head as low as possible.

women waking up

How to Choose the Right Pillow

There are several elements to consider while selecting a pillow that retains the spine and neck in a moderate, comfortable position, such as one’s body type and sleeping position. Memory foam pillows, which conform to the back of the head and neck, are popular among back sleepers because they give consistent support. An adjustable pillow may be a better option for those with difficulty sleeping with their necks in a neutral position. Some pillow manufacturers allow customers to test their products before making a final decision. A fantastic approach to discovering a pillow that supports your neck and spine correctly is to use this technique.

Frequently Asked Questions

Which is preferable, one pillow or two?

The height/loft of the cushion under your head should be considered rather than the number of pillows. It is essential to align the neck and spine appropriately to prevent incorrect spinal bending while sleeping. Therefore, a deeper cushion—or two pillows—will be more comfortable for side sleepers, while a single, flatter pillow will be more comfortable for front or back sleepers.

How frequently should pillows be changed?

Most experts recommend switching out your pillows yearly to keep them in good shape. Even the most significant memory foam pillows begin to lose bounce after this point. It may be tough to feel comfortable if your pillows have a significant dip in the center. Keeping pillows clean and allergen-free is also essential. It’s time to get a new pillow after the second year if your current one is getting a little soiled.

What number of pillows should I place beneath my head?

If you sleep on your side, you should use a thicker pillow, whereas if you sleep on your back or front, you should use a thinner one. It’s best to rest your head on as many pillows as long as it doesn’t cause neck or back discomfort.

How to accommodate a new pillow?

When you first get a new pillow, it could seem a little stiff. To break in a pillow, place it in a pillowcase and place it in the dryer with several tennis balls for five minutes at a time. The structure should be a little softer, but the pillow’s shape should remain intact. Please remember that this method is just for fiber pillows, not down or memory foam pillows.

Is it more comfortable to sleep without a pillow?

Because your spine is in a straight position and your airways aren’t blocked, stomach sleepers should aim to avoid using pillows. To adequately support your head and neck while you sleep on your back or side, you will need at least one pillow.


Although you’ve already placed your pillows on top of one other, are you still having trouble sleeping? Trying to figure out the correct number of pillows to use while you sleep? You are not the only one. Each person’s ability to get a good night’s sleep depends on the number and type of pillows they utilize. We hope this guide has provided you with all the information you require to get the most enjoyment out of your cushions. A pile of pillows on your bed can look nice, but you only need one to support your neck. Sleep specialists believe you should only use one to two pillows while asleep. The number of pillows you need will vary depending on your favorite sleeping position. Alternatively, you can go without a pillow at all.

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