Pillows are one of the easiest ways to customise sleep comfort and support our bodies at night, but how many do we actually need? To answer this question, Dr Hana Patel, NHS GP and resident sleep expert at Time4Sleep, has shared her advice.
But it’s not all about the number of pillows you need, as the size and material also need to be considered. That’s why Jonathan Warren, bed expert at Time4Sleep, has also shared his expertise to help you figure out exactly what pillow will help you get the best quality sleep possible.
How many pillows should we sleep with?
Dr Patel shares, “Sleeping with two pillows tends to be the most popular choice, but many sleep experts actually recommend only using one. This is because, in its purest form, a pillow is meant to raise your head just enough to align it, your neck, and your spine in the ideal sleeping position.
“However, this recommendation is not a one-size-fits-all, and can depend heavily on your age and your preferred sleeping position.”
How many pillows should back sleepers use?
“Sleeping on your back is the most recommended position for overall comfort and health, as it promotes neutral spine alignment and alleviates tension in the neck and back. To maintain the most natural spine curvature in this position, opt for one soft pillow, so the head is not propped up too high. For even more support, you can try putting another pillow underneath your knees to ease stress on the hips and lower back.”
How many pillows should side sleepers use?
“Without proper support, sleeping on your side can lead to misalignment, pain, and stress on the joints. To prevent this, opt for one firm or high-loft pillow under your head, and a second between the knees to align the hips. A thicker pillow under your neck is needed to stop your head from dipping down, so if you use thinner pillows, you could try using two to make sure you achieve the correct height.”
How many pillows should front sleepers use?
“Laying on your front is considered poor for sleep health as it tends to be hard on the neck and spine. Neck muscles are forced into a prolonged, twisted position which can lead to stiffness and discomfort come morning. If you do prefer to sleep on your front, I’d recommend using one thin, soft pillow under your head, as well as one under your pelvis to encourage some spinal curvature. If you suffer from back or neck pain, it’s a good idea to try sleeping on your side or back instead.”
How many pillows should children sleep with?
Dr Patel continues, “Children under one should not use any pillows or soft bedding to avoid suffocation risks. Babies should always sleep on their backs with a blanket tucked across their chest and under their arms. Very flat, small pillows can sometimes be introduced at around age two.
“Toddlers should use a single firm, thin pillow to support their heads and necks while they are developing. Hypoallergenic materials are often preferred for toddlers as these reduce reactions and rashes.”
What makes a good pillow?
Jonathan Warren explains, “A standard UK pillow is roughly 20″ x 30” in size, and can play an important role in determining the quality of your sleep, as different sizes can benefit different types of sleepers.
“A standard option is best for side and front sleepers as they tend to scrunch their pillow. It’s also beneficial for those looking for a pillow that will fit all bed sizes! Restless sleepers might prefer a larger pillow with more surface area.
“The material of your pillow is also an important factor when it comes to the quality of your sleep. The most recommended casing material tends to be cotton as it is soft, breathable, and kind to your skin.
“In terms of filling, there is a huge variety of options available. The right filing can also depend on your sleep position; memory foam is favourable for side sleepers who need a higher loft, whereas down or microfiber fillings are more suitable for front sleepers who require a thinner pillow.
“Choose a pillow that can be machine washed at high temperatures to kill dust mites. If you have allergies, latex and memory foam pillows are the best option as they tend to be resistant to mites, mould, and mildew. Pillows should be replaced every one to two years to prevent a buildup of allergens.”
For more information, visit: https://www.time4sleep.co.uk/blogs/news/how-many-pillows-should-you-sleep-with
Photo by Miriam Alonso: https://www.pexels.com/photo/a-woman-asleep-in-a-bed-7623552/
