Adults only (18+)

How Many Pillows Should You Sleep With?

The number of pillows you should sleep with largely depends on your preferred sleeping position, personal comfort, and any specific health concerns you may have. Choosing the right number of pillows can improve spinal alignment, reduce pain, and enhance sleep quality. This article explores how pillow use varies by sleeping position and offers guidance to help you find the best setup for restful sleep.

Sleeping on Your Back

For those who sleep on their back, using one supportive pillow is usually sufficient. The pillow should support the natural curve of your neck without pushing your head too far forward or letting it tilt backward. If you experience lower back pain, placing a small pillow or rolled towel under your knees can help maintain spinal alignment and reduce strain.

Sleeping on Your Side

Side sleepers often benefit from using two pillows. One pillow supports the head and neck, keeping them aligned with the spine, while the second pillow can be placed between the knees. This knee pillow prevents the upper leg from pulling the spine out of alignment and reduces pressure on the hips and lower back.

In some cases, side sleepers may use an additional body pillow for extra support along the torso, which can further improve comfort and spinal posture.

Sleeping on Your Stomach

Stomach sleeping is generally discouraged because it places strain on the neck and spine. However, if you do sleep this way, using a very thin pillow or no pillow under your head is recommended to minimise neck twisting. Some people place a pillow under the pelvis to help align the spine better.

Special Considerations

People with certain health conditions may require specific pillow arrangements. For example, individuals with acid reflux might benefit from elevating the head and upper body with multiple pillows to prevent stomach acid from rising. Those with shoulder or hip pain may use extra cushions to relieve pressure on affected joints.

Pregnant women often use maternity pillows or multiple cushions to support their belly, back, and legs, enhancing comfort and reducing strain.

Quality Over Quantity

While the number of pillows is important, their quality and suitability for your body are equally crucial. Pillows that provide proper support and maintain spinal alignment help prevent neck and back pain regardless of how many you use.

Regularly replacing pillows that have lost their shape or firmness ensures ongoing support.

In Summary

The ideal number of pillows varies depending on your sleeping position and personal needs. Back sleepers typically use one pillow, side sleepers benefit from two or more for head and knee support, and stomach sleepers should use a thin pillow or none. Special health conditions may require additional pillows or specialised supports. Prioritising pillow quality and proper spinal alignment is key to comfortable, restorative sleep.