Does Sleeping Without A Pillow Improve Your Posture?
For us yogis, we try out best to have our bodies in top condition. Yoga does wonders for our bodies from strengthening our core, making us limber, and providing proper posture. But yoga can also cause us to injure ourselves, especially in the back and neck regions. Yoga stretches far beyond the mat, and we continuously apply it in our day to day lives. At night when we sleep, does sleeping without a pillow improve posture? As a yogi, I continuously apply yoga in my life and would love to answer this question.
People tend to sleep in different positions every night, so we should consider that. In this article, let’s find out if sleeping without a pillow improves posture. We can also expound on the different benefits of sleeping without a pillow has on the body.
The Different Sleeping Positions Without A Pillow
The pillows and your mattress are an essential part of sleeping. We always look for the best, most comfortable bed, and the fluffiest of pillows to help us sleep. Pillow themselves are not at all evil. Some pillows even play an essential role in supporting healthy spinal alignment while we sleep. But as a whole, your sleep position dictates what kind of pillow you should use or does sleeping without a pillow improve your posture based on your position. With that said, we will check out the different sleeping positions with a pillow.
Side sleepers: Does sleeping without a pillow improve your posture?
No, sleeping without a pillow does not improve the posture of side sleepers. Side sleepers require a pillow to work together with the mattress because this keeps the spine straight when they sleep. If the mattress is soft enough to sink the hips, then the spine will not be appropriately aligned. If you’ve noticed, when you try to sleep sideways without a pillow, your shoulders come out to support your head. But even this method is an inadequate alternative.
A proper pillow is required for side sleepers to keep the head and neck down to the spine aligned. If the pillow is thick than the neck and head will tilt upward, causing improper posture. When the pillow is to thin, the neck and head will dive down. So side sleepers need to have a proper pillow to correct their posture.
Let’s take a moment to analyze this. When a back sleeper lies down on a firm mattress without a pillow, small gaps are present. The clearest of the gaps is from the neck to the mattress. Sleeping without a pillow leaves an uncomfortable space that makes it hard for the back sleeper to sleep. The head falls, and the neck is usually hyperextended. So, the answer to the question, does sleeping without a pillow improve posture for back sleepers? The answer is no.
For back-sleepers to have proper posture, the neck must be level with the rest of the spine. So, a contoured pillow that elevates the head and fills up the gaps is beneficial for the back sleeper. Back sleepers can also choose a pillow with built-in back support for better spine alignment.
Back sleepers should not sleep without a pillow. But for those back sleepers who suffer from back pain due to yoga injuries, a folded thick blanket can be used as an alternative to combat the pain.
Stomach sleeping is the unhealthiest of the three positions. It is because stomach sleeping twists the neck and head out to accommodate the style of sleeping. But to go back to the question, does sleeping without a pillow improve posture for stomach sleepers? The answer is yes! It does. Stomach sleepers who sleep without a pillow do improve their posture. It is because sleeping without a pillow aligns the neck to the spine for a stomach sleeper. Another tip to increase better spine alignment for stomach sleepers is that they can have a thin pillow placed beneath their hips.
Tips For Sleeping Without A Pillow
If you have been sleeping with a pillow, sleeping without a pillow takes some time to get used to. The most beneficial sleeping position without a pillow will you should consider is stomach sleeping. Consider the following as a guideline to help you sleep without a pillow better.
- You can slowly reduce your head support. Don’t go straight to sleeping without a pillow, rather, gradually decrease the size of your pillow until your head touches the mattress. This will allow your brain to register each gradual step you make, ultimately leading to a correct posture when in a stomach position.
- Choose the right mattress. If you plan to sleep without a pillow, at least have a decent mattress. Choose a firm bed. Avoid soft beds that make your body sink and disproportion your spine. Choose a mattress that is soft enough to the touch, and that does not irritate your body.
I hope that this article has shed some light on answering the question, does sleeping without a pillow improve posture. Overall, we decide what position we want to be in, whether side, back, or stomach. Although stomach sleeping is beneficial without a pillow, the proper pillow and mattress can help us with our posture. We spend 8 hours a day on sleep, and this is not something we should take lightly.
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