7 Benefits of Sleeping Without a Pillow

Manveen Sibia
Manveen had an illustrious career in journalism and writing. She is the mother of a super active 7-year-old. While chasing her around the house, she also finds time to pursue her passion for writing on parenting, education, health, fitness, and entertainment.

Many of us find it difficult to sleep without a pillow. In fact, some of us even carry our pillow with us when we travel. Since most of us get introduced to pillows in infancy, we can’t even imagine a good night’s sleep without one. But, if experts are to be believed, pillows cause more harm than they help us while sleeping. Here are some of the benefits of sleeping without a pillow.

1. Prevents back and neck pain

If you sleep with a pillow that is too high, it can strain the muscles of your neck and back. If your pillow is very soft, it can decrease the flow of blood to your head, and this may cause you to wake up with a headache.


If you place too many pillows under your head, it can deform your spine and cause back pain. Pillows that are filled with feather, foam or fibre can break down, and the support provided by these pillows is even worse. So, what is the option left? Try sleeping without one. You will be surprised to find yourself free of any pains.

2. Helps you relax

When you place your neck in an uncomfortable position on the pillow, your neck muscles work overtime to compensate for this. So, rather than relaxing and resting as they are supposed to at night, your muscles are working hard through the night. As a result, you do not feel well rested when you wake up in the morning.

Over a period, this strain can cause some serious problems like sleep deprivation and anxiety. Avoid using pillows to help your body relax better during the night.

3. Prevents acne and wrinkles

Sleeping with a pillow can cause acne and wrinkles. Your pillow cover may have dirt, dust, and bacteria and resting your face on it night after night can cause acne.

When you lie down with your face pressed against the pillow, the skin on your face is not able to breathe correctly. When you put your face on the pillow, it can loosen your skin and lead to wrinkles. So, sleep without a pillow to prevent acne and wrinkles.

4. Improves memory

When we are awake, our mind is busy trying to assimilate all kinds of information. When we sleep, this assimilation process is at rest, and this enhances our memory. But if you do not sleep well, we are not able to improve our memory. So sleep without a pillow to enhance your memory power.

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5. Helps reduce allergies

If you are prone to dust allergies, it might be a good idea to avoid using pillows. Pillows can quickly become breeding ground for dust mites and other bacteria. Unless you wash them regularly, pillows can be wrong for people with dust allergies.

6. Improves posture

Many of us slouch and do not pay much attention to our posture. At night too when we sleep with a pillow, our posture remains incorrect. Sleeping without a pillow helps in improving our posture as it helps the muscles in the back and neck to become stronger.

7. Helps prevent flat head syndrome in babies

Baby’s heads are still soft for the first few months of their birth. Sleeping on a pillow can flatten their heads from one side unnaturally. This flattening of the babies’ heads is known as the flat head syndrome. You can avoid this situation by getting your baby to sleep without a pillow.

How to start sleeping without a pillow?

Now that you know that advantages of sleeping without a pillow, it is time to make the change. However, making a sudden change from sleeping with a pillow to sleeping without one can be quite tough. It can lead to numerous sleepless nights.

You must make the change gradually.

Start by folding a towel to the height of your pillow and using it through the night. When you get used to sleeping on the towel, open one fold. Continue to do this till you get used to sleeping without a towel under your head.

You must also do some neck stretching exercises before you go to bed and when you get up in the morning. This will help to strengthen your neck muscles and will make it easier for you to sleep without a pillow.


Sleeping without pillows is beneficial for our health. It reduces back and neck pain and improves our posture. It also keeps acne and allergies at bay. So, isn’t it high time we all make the change to sleep without a pillow.


It does take some time to get used to, after all, you have slept with a pillow all your life. But once you get used to this, you will never have to worry about using an uncomfortable pillow in a hotel. So, go on and try sleeping with a pillow and enjoy sweet dreams.


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