Sleep with or without a pillow? Find the answer for your neck.

December 22, 2025

The million-dollar question: is it better to sleep with or without a pillow? Well, the short answer is... it depends. There is no magic formula that works for everyone. The right decision is very personal and depends on how you sleep, the firmness of your mattress, and even the health of your neck.

Of course, for the vast majority, especially those who sleep on their side or back, a good pillow is simply essential for keeping the spine in place.

Modern bedroom with bed, white pillows, wooden headboard, and a nightstand. The text reads 'With or Without Pillow.'

Rest in Spain: a personal dilemma

Choosing whether or not to use a pillow goes far beyond a simple habit or preference. It is a decision that directly affects your health and how you wake up in the morning. A poor choice may be the hidden cause of that neck pain, shoulder stiffness, or even morning headaches that you don't know where they come from.

The ultimate goal is always the same: to maintain a neutral alignment of the spine. Imagine that your head and neck should follow the straight line of your back, without forcing any unusual curves.

Think of your spine as a perfectly straight road. A pillow that is too high or, conversely, too low, creates a sharp bend in your neck that causes tension for hours on end. And for many, sleeping without a pillow is like letting your head hang in a pothole all night long.

The importance of choosing wisely

In Spain, rest remains an unresolved issue. According to recent data, almost half of Spaniards do not get the sleep they need. A 2023 Conforama survey made it clear: 44.8% of Spaniards say they do not sleep well, with an average of less than 7 hours per day.

This data is key, because the pillow—or lack thereof—directly influences micro-awakenings and sleep quality. To better understand the picture, you can read more about sleep habits in Spain.

The right pillow (or lack thereof) is not a luxury, it is an essential tool for your postural health. Its sole purpose is to fill the gap between your head and the mattress so that your neck muscles can finally relax.

To make it easy, we have prepared a summary table that will give you a very clear idea of which option might work best for you based on your usual sleeping position.

Quick summary: pillow or no pillow?

Here is a visual guide to help you understand which option might be best based on your primary sleeping position.

Sleeping position	General recommendation	Primary objective
Sideways	Use a medium-high pillow.	Fill the space between your ear and shoulder, keeping your neck straight.
Face up	Use a low pillow or a cervical contour pillow.	Maintain the natural curve of the neck without pushing the head forward.
Face down	Sleep without a pillow or with an extremely thin one.	Avoid excessive and dangerous twisting of the neck.

As you can see, each posture has its own rules of the game. What is a lifesaver for one person may be the cause of muscle tension for another.

Sure, here is the section rewritten with a completely human and natural tone, following the style of the examples provided.

The benefits and risks of sleeping without a pillow

Considering whether to sleep with or without a pillow is a bit like debating whether it's better to run in state-of-the-art running shoes or barefoot. For some, feeling the ground directly can be liberating and even beneficial. For others, it's a direct invitation to pain and injury. Something similar happens with pillows: there are advocates and detractors, and the curious thing is that both may be right.

The key to all this is to stop seeing the pillow as just a cushion for comfort. In reality, it is a tool that helps us maintain correct posture while we sleep. Think of your spine as a straight, well-aligned bridge. The pillow is the pillar that prevents the most delicate area, the neck, from sinking or rising in an unusual way. Removing that support can sometimes help everything fall back into place, but other times it can cause a real postural disaster.

When might it be a good idea to sleep without a pillow?

Although most of us need it, there are very specific cases in which removing the pillow from between you and your partner could have its advantages. Almost always, this depends on one thing: how you sleep.

If you are someone who sleeps on your stomach, you are probably familiar with waking up with a stiff neck. In that position, even the thinnest pillow forces you to turn your head and keep it at a very awkward angle for hours. When you remove it, your head can be much flatter and aligned with your back, which greatly relieves tension in your neck.

Another advantage, although less well known, is that it can reduce pressure on the face. When you sleep on your side or stomach, you press your face against the pillow, and night after night, this can lead to the famous "sleep wrinkles." By sleeping on your back without a pillow, you avoid this pressure. Furthermore, let's not forget that pillows are a magnet for skin oils, dust mites, and bacteria. Avoiding direct contact can be a relief for those with sensitive or acne-prone skin.

The risks of leaving your neck unsupported

However, despite these potential benefits, for the vast majority of people, the risks of sleeping without a pillow far outweigh the advantages. This is especially true if you sleep on your side or on your back. Eliminating that support is taking a gamble.

The main problem is purely physical: without a pillow, the head tends to fall below the line of the spine. This creates constant tension in the muscles and ligaments of the neck and shoulders. The result? That unpleasant morning stiffness, muscle spasms, and even headaches.

For those who sleep on their side, the situation is even worse. The gap between your head and the mattress is as wide as your shoulder. If you don't put a pillow there to fill it, your head hangs down, forcing a lateral curve in your neck that is very bad in the long term. Not only does it cause pain, but it can also compress nerves and, of course, ruin the quality of your sleep.

Sleep experts in Spain agree that this practice is not for everyone. In fact, for those who sleep on their side—which is approximately 75% of adults—a pillow is essential for keeping the spine straight. If you want to learn more about this topic, you can read more about why cervical support is key to a good night's sleep.

Here is a quick summary of the main dangers:

Neck and shoulder tension: The number one risk, especially if you sleep on your side and let your neck "hang."
Poor spinal alignment: Whether lying on your side or on your back, your head ends up in an unnatural position.
Worsening snoring and apnea: If you sleep on your back without a pillow, your tongue may fall back and partially block the air passage.
Increased pressure in the head: A completely flat position can hinder fluid drainage, leaving you with a feeling of congestion or heaviness when you wake up.

In summary, the decision to use a pillow or not is no trivial matter. While a small group of people (almost always those who sleep on their stomachs) may find some relief, for most of us, the pillow remains an essential piece of equipment for maintaining neck and back health.

How your sleeping position determines whether you need a pillow

The eternal question of whether it is better to sleep with or without a pillow does not have a universal answer, but there is one key factor that can help you decide: your sleeping position. Think of your spine, from the base of your skull to your tailbone, as a straight line that must remain aligned throughout the night. Any deviation, no matter how slight, will ultimately cause tension.

A pillow is not just a comfort accessory; its real function is to act as a support that fills the space between your head and the mattress, ensuring that the straight line is not broken. That's why what is ideal for one person may be a direct ticket to neck pain for another. It all depends on how you position yourself when you sleep.

This infographic summarizes it in a very visual way, showing the two paths you can take and highlighting both the potential benefits and risks associated with each choice.

Infographic comparing the benefits and risks of sleeping with or without a pillow, showing the spine, wrinkles, neck pain, and snoring.

As you can see, the decision directly affects your spine alignment and neck tension. The reality is that, for most postures, the risks of not using it far outweigh the benefits.

If you sleep on your side

This is the most common position, adopted by approximately 75% of adults. If you are one of them, a pillow is not an option, it is an absolute necessity. Think about the gap that is created between your ear and your shoulder when you lie down. Without proper support, your head would fall forward, forcing a sideways tilt that is very harmful to your neck.

Here, the goal is very clear: you need a pillow that is high and firm enough to completely fill that space and keep your head in line with your spine.

Recommended height: Medium to high. The ideal height should match the distance between your ear and the end of your shoulder.
Ideal firmness: Medium to firm. It should be able to support the weight of your head without sinking too much.

A pillow that is too low will cause your head to hang down, and one that is too high will push it up. In both cases, the result is poor alignment and muscle tension that eventually leads to neck and shoulder pain.

If you sleep on your back

Sleeping on your back, or in the supine position, is considered one of the healthiest positions for your back, but it also requires adequate support. In this case, the pillow's job is more subtle: it should support the natural curve of your neck (known as cervical lordosis) without pushing your head forward.

If your pillow is too high, your chin will tilt toward your chest, creating an awkward posture that puts strain on your neck and can even make it difficult to breathe.

Recommended height: Low. You need something that barely raises your head, just enough to keep your back aligned.
Ideal firmness: Medium. Pillows with cervical contours or made from adaptable materials, such as memory foam, are an excellent choice.

Going without a pillow in this position might work for some people, but only if their mattress is soft enough for their head to sink slightly and maintain that neutral alignment. For most people, a low pillow is the best option.

If you sleep on your stomach

This is where the debate gets really interesting. Sleeping on your stomach is by far the least recommended position by physical therapists and sleep experts. It forces you to turn your neck at an extreme angle for hours, which is a surefire recipe for neck pain and tension throughout the spine.

In this scenario, sleeping without a pillow is almost always the best option.

A pillow, no matter how thin, only makes things worse by forcing even more of that twist on the neck. By removing it completely, the head can be more aligned with the spine, which helps minimize some of the damage.

Alternative: If the feeling of having nothing underneath you feels strange, use an extremely thin and soft pillow, almost flat. Some people also place a thin pillow under their stomach or pelvis to relieve pressure on the lower back, a trick that can greatly improve overall alignment.

Regardless of your position, it is essential that you listen to your body. If you want to learn more about how to optimize your resting position, you can take a look at our guide on how to improve your sleeping posture for optimal rest. Ultimately, the choice between sleeping with or without a pillow depends on this very personal analysis.

How to choose the perfect pillow for you

If, after giving it some thought, you have come to the conclusion that, in your case, it is better to sleep with a pillow, congratulations! You are about to give the quality of your rest an incredible boost. But now comes the fun (and sometimes a little confusing) part: finding that perfect pillow in a sea of options.

Forget about choosing one just because it feels soft when you squeeze it in the store. The ideal pillow is a precision tool, almost tailor-made for your body and your sleeping style. There are three pillars you can't ignore: material, firmness, and height. These three elements work in harmony to keep your neck and spine aligned and happy all night long.

Materials: the foundation of your comfort

The filling is the soul of the pillow. It determines how well it adapts to you, how cool it is, and how long it will last. Each material offers a completely different feel, so knowing about them is the first step to making the right choice.

Here are the main characters:

Memory Foam: This is the queen of adaptability. This material is incredible because it reacts to your body's heat and pressure, creating a perfect mold of your head and neck. It offers support that feels like a hug, without pressure points, making it ideal for those who need to relieve tension in the cervical area.
Latex: Pure elasticity and natural firmness. Unlike memory foam, latex offers more "responsive" support, instantly returning to its original shape. It is also highly breathable and an unfavorable environment for dust mites and mold, making it a fantastic option if you tend to get hot at night or have allergies.
Fiber (Polyester): These are the traditional pillows and are generally the most affordable. They provide a soft and fluffy feel, very similar to feathers, but with the advantage of being hypoallergenic and very easy to wash. Their weak point? Over time, they tend to become matted and lose volume.

Firmness and height: the perfect match

Firmness and height are inseparable; you have to choose them together because one depends on the other. And who decides? Your sleeping position and the firmness of your mattress. They will dictate the winning combination for you.

Keep this in mind: the firmness of the pillow should compensate for how much your body sinks into the mattress. The ultimate goal is for your head to be neither higher nor lower than your back.

For example, if you have a very soft mattress that you sink into quite a bit, you will most likely need a fairly low pillow with little firmness so as not to force your neck upwards. On the other hand, with a firm mattress that barely gives way, you will need a higher pillow to fill the gap between your neck and the mattress.

If you want to learn more about this topic, we have some tips for buying a pillow and finding the perfect one for optimal rest that will come in handy.

Comparison of pillow materials

To make everything clearer, here is a table summarizing the essentials. Think of it as a cheat sheet to quickly identify which material best suits what you are looking for in your evenings.

Material	Key benefits	Disadvantages	Ideal for
Memory foam	Excellent adaptability, relieves pressure points, highly durable.	It can retain heat (look for models with gel or perforations), slow recovery.	People with neck pain who sleep on their back or side.
Latex	Highly breathable, elastic, and responsive, hypoallergenic, and anti-mite.	It tends to be heavier and more expensive.	People who feel hot easily, suffer from allergies, and those looking for firm yet flexible support.
Fiber	Soft and fluffy, economical, hypoallergenic, and easy to wash.	They lose volume and support over time and need to be fluffed up often.	Those who sleep on their stomachs (thin models), people on a tight budget.

Choosing the right pillow is undoubtedly an investment in your health. Don't rush into it. Analyze how you sleep, what your mattress is like, and, above all, listen to what your body is telling you. A good choice will not only resolve the question of whether to sleep with or without a pillow, but will also completely transform the quality of your rest.

Guide to safely trying to sleep without a pillow

If you've made it this far, you're probably thinking about sleeping without a pillow, especially if you're someone who sleeps on their stomach. But be careful! After years of using a pillow, suddenly removing it can be a real shock to your body. That's why it's best to think of it as a transition, not a radical change.

Think of it as if you were going to start running barefoot: you wouldn't jump into a marathon on the first day, would you? The same goes for your neck. It needs time to get used to this new posture. A sudden change can cause more problems than it solves, such as stiffness, muscle pain, or even unexpected muscle spasms.

Bed made with white pillow, folded towels, wooden headboard, and nightstand.

A three-step transition plan

To help your body adjust without any drama, we suggest a gradual approach. With this plan, your neck and back muscles will adapt little by little, minimizing any risk of discomfort. Follow these steps and, above all, pay close attention to the signals your body gives you.

Reduce the height gradually. Don't just switch from your usual pillow to the mattress. The first step is to switch to a much lower and softer pillow. An almost flat fiber pillow or a low-profile memory foam pillow are perfect for this phase. Try using it for a week or two.
Use minimal, temporary support. Once you feel comfortable with the low pillow, it's time for the next step. Replace it with something as simple as a bath towel or a folded T-shirt. This improvised support will give you minimal elevation, but enough so that the change is not so drastic. Adjust it until you feel that your head is almost level with the mattress.
Try sleeping without any support. After a few days with the towel, try spending a whole night with nothing under your head. This is the ultimate goal, but you should only aim for it if the previous stages have been comfortable and have not caused you any pain.

The goal of this transition is not to force your body, but to invite it to adapt. If at any point you feel pain or persistent discomfort, it is a clear sign to stop or even go back to the previous step.

Listen to your body: warning signs

Throughout this experiment, your body will be your best guide. You need to pay close attention to how you feel each morning. The early hours of the day will give you the most reliable clues as to whether this is right for you or not. And it's not enough to be pain-free; you should be looking for a general sense of well-being.

Pay special attention to these warning signs, because they indicate that sleeping without a pillow is not good for you:

Neck pain or stiffness in the morning: This is the clearest indicator. If you wake up with a stiff neck or pain that you didn't have before, it means that your spine is not properly aligned.
Headaches: Often, tension that builds up in the neck muscles radiates to the head, causing those annoying tension headaches as soon as you wake up.
Increased snoring: If you or your partner notice that you are snoring more, it could be because the new position is partially obstructing your airways.
Shoulder or back discomfort: Poor neck alignment can cause a domino effect, also affecting the shoulders and upper back.

If you notice any of these symptoms recurring, don't persist. Go back to using a pillow that gives you the support you need. And, of course, if you have a history of neck problems, injuries, or herniated discs, always consult a physical therapist or your doctor before considering such a significant change in your sleep routine. Your health comes first.

The final key: create your own relaxation manual

At this point, the big question of whether it is better to sleep with or without a pillow no longer seems so complicated, right? The conclusion is clear and, above all, liberating: there is no golden rule that works for everyone. The decision is a very personal one, like a tailor-made suit made from the fabrics of your sleeping posture, the firmness of your mattress, and, most importantly, the signals your own body gives you.

The real goal is for you to become the foremost expert on your own rest. Use the information in this guide not as a rigid instruction manual, but as a map for you to explore and experiment with complete confidence. The final destination of this journey should always be the same: achieving neutral alignment of the spine, that imaginary straight line that allows your muscles to loosen up and relax completely.

The right decision is not the one that most people make, but the one that allows your body to wake up feeling relaxed, revitalized, and ready to take on the day.

The map for your personal journey to relaxation

So you don't get lost along the way, keep these key ideas in mind:

Your sleeping position is key. If you sleep on your side, a pillow is practically a necessity. If you sleep on your back, look for a low pillow. And if you sleep on your stomach, it's usually best to forget about it altogether.
Listen to your body; it's your best informant. Neck pain, stiffness when you wake up, or those morning headaches are clear signs that something is wrong. Don't ignore them.
Experiment, but do so wisely. If you decide to try sleeping without a pillow, do so gradually. The transition is essential to avoid muscle spasms and give your body the time it needs to get used to the change.

Taking control of your rest is one of the best investments you can make for your long-term well-being. When you make informed decisions, you are not simply choosing an accessory for your bed, but actively protecting the health of your back. Your neck and spine will undoubtedly thank you for it every morning.

We answer your questions about sleeping with or without a pillow

The eternal debate about whether it is better to sleep with or without a pillow always raises a lot of questions. To help you make the best decision for your rest, we have compiled the most common questions and answered them here, without beating around the bush.

Will removing the pillow cure my neck pain?

I wish it were that simple, but no, it's not a magic solution. In fact, for most people, removing the pillow can aggravate the problem. Neck pain is often caused by poor alignment, and if you sleep on your side or back, a pillow is just what you need to keep your neck in a neutral, tension-free position.

The only exception is people who sleep on their stomachs. In that case, doing without a pillow can help reduce that forced twisting of the neck and, hopefully, relieve the pain. For everyone else, the real culprit is almost always an unsuitable pillow (either too high or too low), not the pillow itself.

If I decide to remove it, how long will it take me to get used to it?

This is a very personal matter. The adjustment period can range from a couple of days to a couple of weeks. The most important thing is to make the transition gradually, as we mentioned earlier: start by trying a lower pillow or even a folded towel.

If after two weeks you still wake up with stiffness, discomfort, or headaches, it's a clear sign that your body needs that support. Don't push yourself. Your comfort and absence of pain are the best indicators that you're on the right track.

What if I move more than the prices? Which pillow should I use?

If you're someone who tosses and turns at night, you need a pillow that adapts to you, a true all-rounder. Medium-height memory foam or latex pillows are fantastic for this. Their material responds brilliantly to changes in pressure, giving you good support whether you end up on your side or on your back.

Look for models with medium firmness that are able to fill the shoulder gap well without raising your head too much when you lie on your back.

At what age is it appropriate for children to start using pillows?

Pediatricians are very clear on this point: babies under two years of age should never use pillows. The main reason is the risk of suffocation and sudden infant death syndrome (SIDS). The proportions of their head and neck are very different from those of an adult, and a flat surface is the safest option for them.

From the age of 2 or 3, when their shoulders are wider than their head, you can start introducing a very, very thin and firm pillow designed specifically for children.

The hygiene of any pillow is essential, but even more so when it comes to children's pillows. If you want to make sure you're doing it right, check out our tips on how to wash a pillow to keep it free of dust mites and allergens.

At Morfeo, we know that every person is unique and needs a rest that is tailored to their needs. That's why we have created a range of products designed to give you maximum comfort and support that adapts to you. Discover how our Morfeo Mattress can transform your nights and give you the rest you deserve. Visit our online store and start sleeping like never before.

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