Last Updated on October 6, 2023 by Aditi Gangal
Quick Take
A social media post claims that sleeping without a pillow is better. We fact-checked and found the claim to be Mostly False.
The Claim
A Facebook post claims that sleeping without a pillow reduces back pain and strengthens the backbone.
We have attached the screenshot of the post below:
Fact Check
Can the way you sleep make your posture worse?
Yes. The way you sleep can make your posture worse. When a person has poor posture while sleeping, it can negatively impact the quality of their sleep and cause discomfort such as aches and pains throughout the day. In addition, upon waking up, the individual may also experience neck or back pain. It’s essential to keep in mind that the effects of sleeping without a pillow on posture can differ from person to person.
Does using a pillow improve posture?
It may. Using a pillow can help improve posture by providing proper support to your head and neck while you sleep. This support can help maintain a more neutral spine alignment, which is essential for good posture. However, it’s important to choose a pillow that suits your sleeping position and body type to maximize its posture-improving benefits. Sleep is important for a healthy life. Good sleep also affects a person’s blood pressure.
Dr Rachit Gulati, orthopaedician and currently a Medical Director at SAAOL Ortho Care, “Pillows are meant to maintain spinal curvature and keep it neutral. They make sure that alignment of spine is correct. This correction of posture goes a long way in preventing disc degeneration and muscle spasms. Sleeping without pillow may lead to uneven weight distribution which in turn is hazardous for spine health”. However, this case might not be applicable to everyone. It might be beneficial for some people to sleep without a pillow.
Is it better to sleep without a pillow?
For some people. Whether it’s better to sleep with or without a pillow depends on various factors, including your personal preferences, sleeping position, and any underlying health issues. While pillows are typically used to promote good posture by keeping the spine in a neutral position and aligning the neck with the rest of the body, there is a lack of research on how sleeping without a pillow specifically affects spinal alignment. However, for those who sleep on their stomach, it may be beneficial to forego a pillow as this sleeping position can place the spine in an unnatural position and cause stress on the back and neck. Sleeping without a pillow in this position can help keep the head flat, reducing some of the stress on the neck and promoting better alignment. However, for individuals who sleep on their back or side, using a pillow is better to keep the spine neutral and prevent any harm to posture.
If you have neck pain or spinal issues, the right pillow may help alleviate discomfort by providing proper support. In some cases, a specialized orthopedic or cervical pillow may be recommended by a healthcare professional.
Some people simply find it more comfortable to sleep without a pillow. They may prefer the feeling of their head and neck lying flat on the mattress.
Pillows can accumulate dust mites and allergens over time. Sleeping without a pillow can reduce exposure to these allergens, but it’s essential to keep your bedding clean and well-maintained.
Your pillow needs may change as you age or experience changes in your body, such as weight gain or loss, pregnancy, or injury. It’s essential to reassess your pillow choice periodically.
Ultimately, the best sleeping arrangement, including the use of a pillow, is highly individual. You should prioritize your comfort and spinal alignment. If you’re unsure about the right pillow for your needs, consider consulting a healthcare professional or trying different pillow options to see what works best for you. Additionally, maintaining proper sleep posture and investing in a quality mattress can also contribute to a comfortable and restful night’s sleep.
It is recommended to sleep with the head in a neutral position, meaning it should be resting squarely on the shoulders without being too far back or too far forward.
Research studies have indicated that the shape and material of a pillow are significant factors that can affect the cervical curve, temperature, and overall comfort of the pillow. An orthopedic pillow, therefore, may be the most suitable option for individuals seeking to achieve optimal sleep quality.
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