How many pillows should you sleep with?
Selecting the right number of pillows depends on individual needs, body type, and sleeping position.
Comfort, spinal alignment, and health conditions influence how many pillows work best for restful sleep.
Here’s a quick snapshot:
General recommendations for adults
Most adults benefit from using one to two pillows.
One pillow provides adequate neck support for back sleepers, maintaining the natural curve of the spine.
Side sleepers often require two pillows: one to support the head and neck, and another between the knees to reduce pressure on hips and lower back.
Using too many pillows can lead to neck stiffness or poor alignment.
A high-quality pillow that matches sleep position is more important than quantity.
Advice for children and teenagers
Children and teenagers generally need fewer pillows.
A single, soft pillow usually suffices to support their smaller heads and developing spines, as overuse of multiple pillows can misalign their neck and affect sleep quality.
Pillow height should be low to avoid strain, especially for younger children.
As they grow and transition in sleeping positions, pillow requirements may change.
Parents should then observe comfort and posture to find the right fit rather than rely on fixed rules.
Guidance for elderly sleepers
Elderly sleepers often experience changes in muscle tone and joint flexibility, which affect pillow needs.
One or two pillows are often best, depending on sleep position and any health issues such as arthritis or respiratory problems.
A firmer pillow can provide necessary neck support, but softness is also important to reduce pressure points.
Elevating the head with an additional pillow can help with breathing or acid reflux symptoms in some elderly individuals.
Comfort and health considerations should lead their pillow choice.
If you’re currently on the market for a new pillow, we got you - here’s our favourite pillows from the UK. 👇
What influences how many pillows you should sleep with?
The ideal number of pillows depends on various physical and health-related factors.
Comfort, support, and alignment are key considerations that vary between individuals.
Preferred sleep position
The way someone sleeps strongly affects how many pillows they should use.
- For back sleepers, one medium-firm pillow is often enough to support the neck without causing strain. Using more pillows may push the head too far forward, disrupting spinal alignment.
- Stomach sleepers usually need fewer pillows, often none or a very thin one, to avoid arching the neck backward. Using multiple pillows can increase strain on the neck and shoulders, leading to discomfort.
- Side sleepers generally benefit from one to two pillows. One pillow supports the head and neck, while an additional pillow placed between the knees can help maintain hip alignment.
Too few pillows may cause neck discomfort, while too many can bend the neck unnaturally.
Are two pillows bad for your neck?
Using two pillows under the head can tilt the neck forward, compressing cervical joints and straining muscles.
Physiotherapists have labelled this habit 'two‑pillow syndrome', linking it to morning stiffness and poor posture.
Yet, two pillows can be helpful when they serve different roles – for instance, one under the head and one between the knees for side sleepers, or a second pillow under the knees for back sleepers to ease lower‑back pressure.
Personal health considerations
Certain health conditions influence pillow usage.
For example, individuals with acid reflux or respiratory issues may require an elevated head position, often achieved by stacking two or more pillows or using a wedge pillow.
People with neck or back pain should choose the number of pillows that support natural spinal curvature without causing pressure points. Sometimes, using a specialised cervical pillow in place of multiple standard pillows is more effective.
Allergies also impact pillow choice; hypoallergenic pillows may be preferred, and fewer pillows can reduce dust mite accumulation, improving air quality during sleep.
Should I sleep without a pillow?
Stomach sleepers may feel better with no pillow or a very flat option, as this helps keep the neck in neutral alignment and reduces lower‑back arching.
Back and side sleepers usually need at least one pillow to fill the gap between mattress and head.
Trying to go pillow‑free? Start with a slim pillow and assess comfort over a few nights.
If neck pain or numb arms develop, reintroduce a low‑loft pillow.
Body type and frame
A person’s body shape and size affect pillow requirements.
Those with broader shoulders often need thicker or firmer pillows to fill the gap between the head and mattress when sleeping on their side.
Smaller or lighter-framed individuals may find a single, softer pillow provides adequate support without elevating the head too much. Over-elevating can cause strain.
Height also plays a role; taller individuals might need longer pillows or specific arrangements to maintain spinal alignment, especially in side sleeping positions.
Adjusting pillow quantity and type helps accommodate varying body structures.
Selecting the right pillows and arrangements
Choosing pillows that provide proper support and comfort is crucial for restful sleep.
The arrangement and care of pillows also affect their effectiveness and longevity.
Choosing suitable pillow types
The pillow type should align with the sleeper’s position and personal preferences.
Materials such as memory foam, latex, or feather offer different support and breathability.
- Memory foam adapts to the head’s shape but can retain heat
- Feather pillows provide softness and adjustability but need regular fluffing
Height and firmness affect the alignment of the head, neck, and spine.
Using more than one pillow for the head can disrupt posture; however, side sleepers might use an additional pillow between knees for spinal alignment.
Pillow loft and firmness decoded
What is pillow loft? Loft refers to a pillow’s height when lying flat.
- Low loft: under 8 cm – suited to stomach sleepers
- Medium loft: 8–13 cm – ideal for back sleepers
- High loft: over 13 cm – often best for side sleepers or broader shoulders
It’s also important to match the firmness to sleep position
- Soft: allows gentle contouring; good for stomach or petite sleepers
- Medium: balances give and support; popular with back sleepers
- Firm: resists deep sinking; preferred by side sleepers or heavier frames
Choosing the right combination of loft and firmness is more important than piling up extra pillows.
Maintaining optimal pillow hygiene
Regular cleaning extends pillow life and helps prevent allergens.
Most synthetic pillows can be machine washed every 3-6 months, while feather or latex pillows may require spot cleaning or professional care.
Pillow protectors guard against moisture, dust mites, and stains - these should be washed monthly.
Replacing pillows every 1-2 years is recommended as worn pillows lose support and accumulate allergens. Signs of replacement include lumps, flatness, or persistent neck pain.
Proper pillow care ensures they maintain shape and provide effective support for each sleep cycle.
Special pillow setups for specific needs
Certain situations require adjustments in the number and placement of pillows for optimal comfort and health.
These needs often depend on individual physical conditions or stages of life, where standard pillow use may not be sufficient.
Pregnancy and maternity support
Pregnant individuals often benefit from using multiple pillows to support the body.
A common recommendation is to use one pillow beneath the head, plus additional pillows to support the abdomen and between the knees.
This helps maintain spinal alignment and reduces pressure on the lower back.
Side sleeping, particularly on the left side, is advised during pregnancy. Placing a firm pillow between the legs can ease hip and back strain.
Another pillow behind the back can prevent rolling onto the back during sleep, which is often uncomfortable or risky in later pregnancy stages.
Using pillows designed specifically for maternity, such as full-body or wedge-shaped pillows, can also improve sleep quality by offering customised support.
Snoring, GERD, and respiratory issues
People with specific medical conditions often require tailored pillow setups.
For example, individuals with acid reflux benefit from elevating the upper body using a wedge pillow or multiple pillows stacked under the head.
This reduces acid flow and associated discomfort.
Those with respiratory issues like sleep apnoea or chronic snoring may also find relief by slightly elevating the head to keep airways open.
Shoulder or hip pain
A pillow between the knees (side sleeping) or under the knees (back sleeping) helps keep joints aligned and eases pressure.
It’s important to consult with healthcare providers to determine the appropriate pillow arrangement based on the condition.
Proper pillow use can significantly improve sleep comfort and health outcomes.
So, how many pillows should you sleep with?
One thoughtfully chosen pillow often triumphs over a stack.
Add extra pillows only when they serve a clear purpose, such as knee spacing or torso elevation.
Prioritise alignment, comfort, and hygiene.
Follow our tips, and you’ll be drifting off on the right support in no time. 😴
Here’s a quick recap of our favorite pillows:
Frequently asked questions
-
Are multiple pillows detrimental to neck health when sleeping?
Using too many pillows can raise the head unnaturally, causing neck strain.
One well-supported pillow usually maintains proper neck alignment, especially for back sleepers.
-
Can changing my pillow relieve headaches or migraines?
Yes — a pillow that’s too high or too flat can strain neck muscles and trigger tension headaches.
Swap to one supportive, medium‑loft pillow (or a contoured neck pillow for sleeping) that keeps your spine neutral.
Give it a week to gauge improvement.
-
What’s the best pillow material for hot sleepers?
Latex and gel‑infused memory foam stay cooler than traditional foam, while feather/down offers airflow.
Pair with a moisture‑wicking cotton or bamboo cover to keep night‑time temps in check. 🧊
-
Are adjustable pillows worth it?
Absolutely.
Shredded memory‑foam or latex pillows let you add or remove fill, tailoring loft for back, stomach, or pillows for sleeping on side positions.
Great for combination sleepers or if your needs change over time.
-
How many pillows should you sleep with after surgery?
Always follow your surgeon’s advice, but people recovering from shoulder or abdominal surgery often need two pillows: one to elevate the torso or affected limb and one for the head.
A wedge pillow can replace multiple loose ones and reduce slip‑and‑slide hassle.
Alternatively, message us directly via the Contact Us page.