Have you been wondering lately if your soft pile of pillows makes it hard for you to sleep? Even though these soft, magical night time headrests feel soft and comfortable to the touch, they may be making it harder to get a good night’s sleep. So, how many pillows should I sleep with?
Your cervical alignment has a lot to do with how well you sleep to start. How you use your pillow is essential for your sleep posture. After all, your spine supports your nervous system, and anything you do must go through this path. Once you’ve been hurt, it can be hard to get back to normal, which can affect your physical and mental abilities in the future.
Even though everyone has different needs when sleeping, most of us only need one good pillow to keep our necks healthy. It’s essential to find the right pillow. In this guide, we’ll talk about everything you need to know to find a pillow that supports and comforts your head and neck.
Choosing the Best Option
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If you want your neck to be supported while you sleep and your spine to be aligned, then it makes sense to use as little elevation as possible. If you’re always reaching for an extra pillow, the one you’re using probably isn’t the best fit for your body.
Therefore, what criteria should you use to select the most suitable pillow? The first step is to zero in on precisely what you require. Identify the recurring issues that keep you from getting a good night’s sleep.
Side Sleepers
Approximately 70% of the population comprises “side sleepers,” or those who prefer to sleep on their side. Many people who sleep on their sides use two pillows, but this isn’t necessary if you select a high-quality cushion that can adequately support your head, neck, and shoulders.
You should look for a firm pillow between 3 and 6 inches in height if you sleep on your side. Regardless of your tastes, it would be best to choose a firm pillow to keep your head in proper alignment with the rest of your body while you sleep. You can get a headache or muscle pain if it’s too soft or too hard.
When shopping for a new pillow, side sleepers who aren’t sure how thick it should be can find the right solution in a contouring cushion. These pillows are unique because they allow you to test two different comfort levels under their dual-slope design and varying filling densities.
Thinner pillows are preferable for those who sleep on their backs or stomachs.
Back Sleepers
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Back sleepers should choose thinner pillows (between 1 and 5 inches) with less loft.
Regarding spinal health, back sleepers have an edge because their bodies are in a more relaxed, natural position while on their backs. As a result, if you sleep on your back, the best pillow will keep your head in line with your shoulders. Both a thin object and a tall one can strain your neck and jaw by forcing your chin and jaw forward.
If you sleep on your back, a concave pillow can help keep your head from flopping around and your neck from being stiff.
Stomach Sleepers
Those who sleep on their stomachs should only use pillows less than three inches thick. Some people prefer to sleep without pillows, but others find that using even just one helps them maintain a neutral spine alignment while they sleep. If you sleep on your stomach, avoid selecting a tall pillow since it will force your neck to curve awkwardly toward your spine.
If you’re a stomach sleeper who prefers to sleep on your back, you should get a pillow like the ones used on massage tables (which include a cutout for the head). However, this method of sleep is not preferred by everyone. Since sleeping on one’s stomach harms one’s health, we advise switching to sleeping on one’s back or side to improve one’s sleep quality and lessen the likelihood of developing neck pain.
Using Adjustable Beds to Switch Sleep Styles
Whenever you get into bed at night, your natural inclination is to find a position that allows us to relax the most. Altering your sleeping habits is a lot easier said than done. To be sure, it’s not a sure thing, but it’s also not impossible.
Although adjustable beds are sometimes seen as a frivolous approach to improving the quality of your sleep, they can help establish healthier routines.
You can discover the most comfortable position for sleeping on your side or back by adjusting the angle at which your head and feet are placed on an adjustable bed.
When Do I Need Two Pillows?
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Most of us sleep with multiple pillows, so what can you do with the extra neck and head support? One standard pillow is sufficient for supporting the head. However, other pillows can be used for varying degrees of comfort.
Nearly 31 million Americans deal with lower back discomfort daily, the most common reason for calling in sick to work. Even if you’ve already invested in the finest mattress for a bad back, you can still benefit from a few adjustments to how you sleep, specifically regarding pillows.
- Side Sleepers Chronic back pain sufferers can support their spine in a healthy position by placing thin cushions under their knees and ribs.
- Back Sleepers If you tend to sleep on your back, there may be space between your lower back and the mattress. A cushion between your knees can help alleviate back pain by allowing your lower back to sink into the bed slowly.
- Stomach Sleepers Extra pillows under the stomach helps prevent the torso from sinking into the mattress too much.
A memory foam cushion is an absolute must among the 31 million Americans who regularly deal with back pain. When it comes to relieving pain and preventing future injuries, memory foam is unparalleled. Despite being more costly than comparable pillows, their advantages are unparalleled.
Pillows can help you sleep better, reducing the strain on your lower back. If you sleep on your side, propping up your pelvis with a cushion between your knees can help you sleep faster and more soundly. Body pillows are also an excellent option for pregnant women because they support the user’s back, knees, and stomach.
Pillows can be used as a back or headrest when watching TV or reading before bed, but they should be tossed aside before falling asleep.
How do you find the perfect pillow?
Let’s have a look at how to select the appropriate pillow now that we’ve established that you only need one of them. When you are in the market for a new pillow, you should consider the following areas: the material, the size, and the fillings.
Material
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Natural fibers, such as those found in covers made from 100 percent cotton, are preferred because they are the softest on the skin and are derived from renewable resources. They are more resistant to dust mites, microorganisms, and even the moisture from your breath (you breathe into your pillow the entire night, after all).
Some contemporary pillows, however, are constructed from synthetic materials like polyester blends. However, persons with especially delicate skin may find them irritating. Always use a pillowcase or slip to protect your skin and pillow from wear and tear. This is detachable and washable as needed.
Size
A regular pillow is 20 inches wide by 26 inches long. Sizes range from small, ideal for infants, to large, supportive pillows like the Silentnight Squishy Body Support Pillow. The dimensions of this pillow are 147 x 48 cm (58.8 x 19.2 inches), making it significantly more significant than a standard ‘head’ pillow.
Fillings
The Dormeo Octa spring True Evolution Plus pillow uses Octa spring technology in addition to natural fillings, including down and feathers, white fibers, and bamboo. Cool Gel layers in some pillows are responsible for their chilly sensation. This eliminates the need to toss and turn during the night, searching for the ‘cool’ side of the pillow.
The Sleepeezee Anti-Allergy Pillow, for example, has a microfiber cover and a fill explicitly made for allergy sufferers. Allergens and dust mites are less likely to accumulate inside the pillow.
Frequently Asked Questions
What is the Recommended Number of Pillows for Side Sleepers?
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If you’re a side sleeper, you can use two pillows, but they’re not both for your head! The best way to align your spine is to have one pillow under your head and one between your knees. In the side sleeping position, the leg you place on top can pull on your spine, leading to stress on your lower back and hips.
Use a firm pillow between your knees to keep the knees from touching. As for your head, a medium-firm pillow is perfect. These two pillows combined will keep your spine & neck perfectly aligned.
If you Sleep on your Back, how many Pillows should you Use?
By sleeping on your back, you’re already doing your spine a considerable favor. It’s the best sleeping position for your spine’s health. Assuming, of course, that you have good pillows.
Use a soft pillow for your head and knees for a more restful night’s sleep. Placing the two pillows in this configuration supports your spine’s standard rounded shape. Sleeping on your back with your legs slightly bent has also improved sleep quality.
How many Pillows do People who Sleep on their Front need?
Stomach sleeping has been labeled the worst sleeping posture. Because of the strain placed on the back of the spine when one lies flat on the stomach, the spine is forced to curve forward.
Don’t sleep like that if you can help it! If you must sleep on your stomach, a medium pillow under your pelvis is your best bet. Your spine will remain in its healthiest possible posture, thanks to this. Do not sleep with a pillow, but choose a soft one if you must. The best way to align your spine is to keep your head as low as possible.
How many Pillows should I have Under my Head?
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Those who sleep on their sides should use a deeper pillow, while those who sleep on their back or stomach should use a flatter cushion. You should, however, choose whichever pillow setup and quantity of pillows you find most relaxing, and that does not cause you any neck or back pain while you sleep.
When Should you Replace Your Pillows?
Change your pillows every two years or so, as most experts recommend. A memory foam pillow’s bounce will diminish once this time has passed. If your pillow has a deep hollow in the center, it may be tough to relax.
Similarly, allergens and dirt should not be allowed to accumulate on pillows. After two years, your pillow may look worn; it’s time to replace it.
What is the Best Way to Break in a New Pillow?
When you first get a new pillow, it may seem a little stiff. To quickly and easily break in a new pillow, place it inside a pillowcase, toss it into the dryer with a couple of tennis balls, and set the timer for five minutes. Hopefully, this will soften the structure without ruining the pillow’s original form. You should know that this method will only apply to fiber pillows and not memory foam or down ones.
Is Sleeping without a Pillow Preferable?
Try not to use a pillow if you sleep on your stomach; doing so will help keep your spine in a neutral position and prevent you from smothering yourself. One pillow is all you need for front, back, or side sleeping, but two are better.
Conclusion
Most sleep specialists say a good night’s sleep requires only one pillow. Perhaps you might rethink your practice of piling them under your pillow. If you are in the market for a new mattress, I am confident you will discover several options in our review section that suit your preferences.
