If you wake up every morning rubbing your neck and needing a good stretch before you start your day, chances are something about your bed setup isn’t quite right. The logical first step is to point the finger of blame at your pillow. Is it supporting your posture or knocking your neck and spine out of alignment and keeping you up at night? While some would suggest you try out some different types of pillows with varying levels of firmness, others argue there are benefits to sleeping without a pillow. But is it good to sleep without a pillow? To help you decide whether you need a simple pillow switch-up or if you should go pillowless, we’ve put together a short guide on the pros and cons of sleeping without a pillow. The science behind pillow use While a pillow may be a squishy and cosy bedfellow, they play a vital role in keeping our upper bodies in alignment while we sleep, relieving pressure and counterbalancing the points in the body. Depending on your weight, shape and any aches and pains, you may need a specific type of pillow to ensure you’re getting the correct type of support to foster quality sleep. For example, side sleepers will need firmer pillows than back sleepers to relieve extra tension on their neck and shoulders caused by the extra distance of their head from the mattress. Softer pillows, meanwhile, are much better suited to front sleepers who are extremely close to the mattress but just need a slight lift to keep the neck and spine aligned. So, with millions of us sleeping with a pillow (or two in some circumstances), is it good or bad to sleep without a pillow? Let’s take a look! Potential benefits of sleeping without a pillow Better spinal alignment for stomach sleepers Some stomach sleepers have suggested that sleeping without a pillow has led to a more restful sleep as their neck, spines and hips achieve better alignment. This is definitely on a case by case basis however, as experts would most often recommend a soft, thin pillow for those who sleep on their tummy for the most comfortable sleep. Reduced neck and back pain For stomach sleepers who find firm pillows arch their necks uncomfortably, going pillowless can instead help them to achieve a better sleeping position where their necks and spines are less strained. In all likelihood though, they may just need a softer pillow to reduce tension and allow their head to sink further into the mattress. Potential skin and hair benefits While the jury’s still out on this one, some studies have suggested that having your face smushed into a pillow for eight hours every night can eventually cause fine lines and wrinkles. What is for certain, however, is that a dirty pillow can lead to acne and other skin issues. Over time, our pillow can absorb bodily oils that can affect our skin, so it’s important you wash your pillow and cover every other month or so to keep everything clean and skin-friendly. Others argue that pillows can cause damage to their hair as they roll about in the night, causing frizz and split ends. While there’s little evidence to back this up, if this does happen to you, we’d recommend swapping your usual pillowcase out for a silk pillowcase. You could even opt for a fetching silk bonnet to save your hair strands from any undue frizz and tension! Who should (or shouldn’t) sleep without a pillow? Stomach sleepers Some stomach sleepers have reported that they prefer sleeping without a pillow. They find that a firm pillow causes their neck to arch uncomfortably, while their lower back sinks into the mattress. Instead, they believe sleeping with no pillow allows them to achieve spinal alignment. It’s worth noting though that many experts would instead suggest you can achieve even better spinal alignment as a stomach sleeper with a thin, soft pillow that allows the head to sink as low as the lower back into the mattress. Side sleepers Sleeping without a pillow is not recommended for side sleepers. A pillow helps to fill the gap created between your head, shoulders and mattress, taking pressure off your neck as you snooze. Without a pillow, your head, neck and spine will fall out of alignment, causing strain, discomfort and a terrible night’s sleep. Back sleepers Much like for side sleepers, sleeping without a pillow can cause some serious aches and pains. Back sleepers are likely to experience spinal misalignment and an overextended neck, leading to unwelcome muscle tension and more widespread pain across the body. What are the alternatives to traditional pillows? Depending on your individual circumstances, you may find a simple switch to an alternative type of pillow is all you need for a quality sleep. For example, an orthopaedic or cervical pillow could revolutionise your sleep if you struggle with neck pain. These pillows are designed to reduce neck and back pain by supporting the neck and lower cervical spine, and keeping them in alignment. If you’re struggling with aches that are affecting your sleep, check out our blog on how to sleep with neck and shoulder pain for more tips and advice. Tips for transitioning to pillow-free sleeping Gradual adjustments If you’re adamant about going pillow-free, it’s recommended you make gradual adjustments to your head height while sleeping rather than just taking the plunge. Reduce your pillow height over time, before testing out a rolled up towel and going pillowless full time to see how your body reacts. Experiment with your mattress When ditching your pillow, your mattress must be the best match for you. You’ll need a mattress with the appropriate level of support to hold your body in perfect alignment throughout the night. Browse our collection of Time4Sleep mattresses to find the dreamiest one for your requirements, from soft-medium mattresses, to medium firm mattresses and firm mattresses. Listen to your body Your body will let you know if your sleep setup isn’t quite right. If you make the switch to pillow-free but find you’re experiencing increased aches and pains, it could mean you need a new mattress, a softer pillow or you could even explore a body pillow instead to help support other areas of your body. Comfort comes first! Is pillow-free sleeping for you? Let’s be honest, while sleeping without a pillow certainly isn’t for everyone, it may help those who sleep on their stomach. If you are keen to test it out, be sure to follow our tips on transitioning to pillow-free sleeping gradually – you may find that you simply need a different style of pillow to support your needs! The most important thing here is comfort and quality sleep, so find what works best for you and ensure you have the best quality bedding for optimal comfort and all-round cosiness. And, if upon your experimenting you suspect your mattress is at fault, be sure to check out a brilliant collection of wonderfully supportive mattresses. With a wide range of firmnesses, fillings and technologies, we’re sure to have the perfect match for you.