Choosing how many pillows to sleep with is a decision that has a much greater impact on your sleep than you might expect.
We all know how important a good night’s sleep is. He has the power to make or break our day and the importance of good Sleep hygiene It cannot be overstated. This is why so many of us invest a great deal of effort and money into getting the most effective and relaxing sleep setting – from investing in The best pillows to store The best sleep aid.
However, if you still find yourself tossing and turning or waking up with sunken eyes, you may want to rethink the number of pillows you sleep with. It turns out that sleeping with too many pillows can not only seriously disrupt your sleep, but also cause long-term neck and back pain.
So how many pillows should we sleep with? We asked three sleep experts what the magic number is, and does it change or not depending on the type of sleeper you are…
How many pillows should you sleep with?
When it came to how many pillows you should sleep with, the expert’s recommendations were pretty much the same. Everyone we asked would agree One pillow is enough Any more than that could be dangerous for your spine.
Certified Sleep Science Coach and Editor SleepAdvisor.orgJill Zwarensteyn says, “One pillow under the head should suffice, but it has to be snug. The goal of a pillow is to align the neck with the rest of the spine to create a good sleeping position and prevent a stiff neck.” She explains that more than one pillow can create too much elevation and throw your neck out of alignment.
Not only is it important to sleep with the correct amount of pillows, but their placement is also important. So while one pillow is the recommended amount, depending on your sleep pattern, height, and weight, there are more factors to consider when creating your ideal pillow setting.
Is it better to sleep with one pillow or two?
Despite the common consensus that one pillow is definitely the way to go, there are some experts who support using two. However, they stress that it is important that you use that second pad the right way.
Martin Seeley, sleep expert and CEO mattressYou think using two pillows is a great way to improve your sleeping experience. He says, “People need to focus how They use their own pillows – they should never be layered on top of each other as this will really hamper your sleeping experience, and cause a stiff neck in the morning.”
So if we don’t have to stack the pillows, how do we use the second pillow? Martin explains, “Think of it this way; your main pillow should be used for your head and neck, because it keeps your spine happy and aligned, allowing you and your limbs to wake up feeling refreshed.” Then your second pillow is more like a versatile companion that can be used depending on how you sleep. “.
How many pillows should you sleep on depending on your sleeping style?
Although there is a general one pillow rule, this only applies to the bottom support. When it comes to using extra pillows, there are slightly different rules, depending on what type of bed you’re on.
For back sleepers
Teresa Schnorbach, psychologist and sleep scientist Emma, Award-winning mattress company recommends 1 pillow Medium length and softness for a back sleeper. She says, “Memory foam is a great choice here because the material conforms to the pressure of your neck and shoulders. This will support your neck and shoulders to ensure you don’t wake up with clenched or knotted shoulders.” Thinner pillows are generally best for back or front sleepers; Head over to our guide on The best fluffy pillows Shop our favourites.
For side sleepers
In contrast to sleeping on our backs, those who sleep on our sides are at greater risk of spinal misalignment and pain. Despite this, it is estimated that the majority of adults actually sleep on their side. If this is you, a Set up two pillows is the way to go. The best way to align your spine in this position, Martin says, is to place one pillow under your head and one between your knees.
“In a side sleeping position, the leg you’re placing on top can strain your spine putting pressure on your lower back and hips. Try using a firm pillow between your knees to prevent the knees from touching,” he continues. “For your head, a medium-firm pillow is perfect. These two pillows together will keep your spine and neck perfectly aligned.”
For the perfect sleep setting, invest in one (or two) of these Best pillows for sleeping on the side.
For front sleepers
Sleeping on our stomachs is often called the worst sleeping position and experts generally advise against it. Being flat on your stomach can place high levels of pressure on the back of your spine, which can pull your spine out of position. While it is best to avoid sleeping like this altogether, there is a pillow position that can mitigate the negative effects.
Sleep expert Martin says that if you have to sleep on your stomach, it’s best not to have a pillow under your head at all. “Place a medium pillow under your pelvic area instead. This keeps your spine in the best alignment it can be in this position,” he says. “If you really need to put a pillow under your head, make sure it’s a soft pillow. Keeping your head as low as possible will help align your spine properly.”
