If you find yourself waking up with aches and pains it might be easy to blame your mattress, but it could also be that mountain of pillows you’re sleeping on. So how many pillows should you use in bed?
While the short answer to this question is one, there’s more to it than that. The purpose of having a pillow is to support your neck during sleep, and there are a variety of pillows to choose from based on how you sleep. Dr. Andrew Weil, M.D. suggests:
- Thinner pillows if you sleep on your back; the object here is to prevent your head from being thrown too far forward by a thick one.
- Firm, thick pillows if you sleep on your side; the pillow should fill the distance between your ear and shoulder.
- A thin, flat pillow if you sleep on your stomach; although you may not need a pillow to support your head, you might want to put one under your stomach to prevent lower back pain.
The exception to the one pillow rule may be for those who sleep on their side to alleviate back pain. In that case it’s best to put another pillow between your knees.
According to the University of Rochester, “Putting a cushion between your knees at night helps to prevent the leg on top from pulling your spine out of alignment. This will ultimately relieve any stress on your lower back and your hips.” There are body pillows that can also be helpful for side sleepers and are often the only way pregnant women can sleep.
Lastly, there’s also the case for not using any pillows at all. Some of the benefits may include a decrease in acne and limiting wrinkles, as well as potentially preventing back and neck pain. Whether you decide to forego a pillow or only use one, remember it’s the quality of the pillow and not the quantity that will help you get a good night’s sleep.
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