Secret of perfect sleep: How many pillows you really need

How many pillows do you need for quality sleep?

Forget about universal rules, because what works perfectly for one person may harm another. The main purpose of using pillows is to support the natural curve of the spine, ensuring a straight position from the tailbone to the cervical region. This allows muscles to relax, improves blood circulation, and promotes deep restorative sleep.

If you sleep on your back

For this position, usually one medium-height pillow is enough. It should support the natural curve of the neck, without tilting the head too far back or forward. The ideal pillow for sleeping on your back fills the space between the neck and the mattress, allowing the head and neck to remain aligned with the rest of the spine. Some people who sleep on their backs feel additional comfort by placing a second flat pillow under the knees. This helps reduce strain on the lower back and supports its natural curve.

If you sleep on your side

This position is one of the most common, and it often requires one pillow of higher firmness and height. The pillow should fill the space between the shoulder and ear, maintaining a straight spinal line from neck to tailbone. The height of the pillow should match the width of your shoulder. For maximum comfort and correct pelvic and spine alignment, people who sleep on their side are recommended to use a second pillow, placing it between the knees. This prevents hip shifting and lower spine misalignment.

If you sleep on your stomach

This position is considered the least recommended from a spinal health perspective, as it creates significant strain on the neck and lower back. If you still cannot fall asleep in any other position, try sleeping with little or no pillow under your head, or use a very soft and low pillow to minimize neck bending. Some experts advise placing a flat pillow under the stomach or pelvis to help align the spine. However, if possible, it is better to gradually train yourself to sleep on your back or side.

More is not always better

Using too many pillows or ones of the wrong height and firmness can lead to the opposite effect. A pillow that is too high forces the neck into an unnatural position, causing muscle tension, headaches, and neck pain. A pillow that is too low does not provide enough support, which can also cause discomfort.

In addition to the number and position, the quality of the pillow itself is also important: the filler material, its firmness, and its ability to retain shape. Orthopedic pillows with a special design can help provide optimal support, especially if you have spine problems.

Ultimately, the ideal number of pillows for quality sleep is the one that allows your spine to remain in a natural, relaxed position throughout the night. Experiment with different numbers, heights, and placements of pillows, listen to your body, and you will surely find your perfect formula for healthy and restful sleep. Remember that comfort and proper support are the key components of quality rest.

Earlier, we wrote about 5 habits to wake up energized and refreshed.

Sources: The Mirror, Daily Express.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.