How Many Pillows Should I Sleep With? The Ultimate Answer.

Sleep is one of the most important aspects of our lives. It is the time when our body rejuvenates and recharges. And every single small detail that affects our sleep quality should be taken into consideration. Pillows are an essential part of our sleep routine. But how many pillows should we sleep with for a restful night? We’ve compiled research, opinions, and advice to provide you with the ultimate answer.

The Ideal Number of Pillows

The ideal number of pillows varies from person to person, depending on their personal preferences, sleep disorders and overall health. However, experts suggest that the average person should sleep with one to two pillows.

The One-Pillow Solution

A single pillow can provide adequate support and alignment for those who sleep on their back or stomach. Stomach sleepers can opt for softer, thinner pillows to prevent neck strain, while back sleepers can choose firmer and thicker pillows to support their neck and spine.

The Two-Pillow Solution

Sleepers who sleep on their side generally benefit from two pillows. The first pillow should provide support for the head, neck, and shoulders while the second pillow is placed between the knees to prevent spine misalignment and to reduce hip pain.

The Impact of Sleeping with Too Many Pillows

Sleeping with too many pillows can also have an impact on the quality of your sleep. If the pillow arrangement is too high and thick, it can lead to headaches, neck pain, and shoulder and back problems. The following are some of the negative consequences of sleeping with too many pillows:

  • Stiff Neck: Sleeping with multiple pillows can cause your neck to arch unnaturally, causing stiffness and pain.
  • Backaches: Sleeping with too many pillows raises the head and neck, which causes the spine to bend unnaturally, leading to backaches.
  • Disrupted Sleep: Sleeping with too many pillows can cause sleep disruption, leading to a feeling of tiredness and grogginess throughout the day.

The Best Pillow Types for Different Sleep Positions

Choosing the proper type of pillow is essential for getting a good night’s sleep. The following are the best pillow types for different sleep positions:

Stomach Sleepers

Stomach sleepers should choose a pillow that is soft, thin and low profile. This type of pillow ensures that the neck is not strained and allows the spine and neck to remain aligned correctly. A good option for stomach sleepers is a down pillow.

Back Sleepers

Back sleepers need a pillow that is medium firmness, supportive and thick enough to maintain the natural curve of the neck. This can be achieved by using a memory foam pillow.

Side Sleepers

Side sleepers should choose a pillow that is thick, firm and broad. It should be filled with fibers that mold to the head and neck shape, providing support and alignment while sleeping. A good option for side sleepers is a latex pillow.

Pillow Maintenance

Regular maintenance is necessary to keep your pillows clean and in good shape. A clean pillow is crucial for a good night’s sleep, so the following are some tips for keeping your pillows clean:

  • Washing: Most pillows can be washed in a washing machine. Check the manufacturer’s care instructions first, and use a mild detergent, about half the normal amount. Ensure the pillows are rinsed thoroughly and dried completely. Drying two pillows at a time helps the pillows to dry evenly.
  • Fluffing: Pillows should be fluffed daily to maintain their shape and prevent them from becoming lumpy or flat.
  • Replacements: Pillows should be replaced every six months to two years, depending on the pillow type and usage. Pillows that are older than two years, have lost their shape or are stained should be replaced immediately.

The Final Verdict

In conclusion, the ideal number of pillows varies from person to person, depending on their personal preferences, sleep disorders and overall health. Generally, one to two pillows is sufficient for most adults. However, an individual’s sleep position plays an essential role in determining the number and type of pillows they should use. Regular maintenance and replacement of pillows are also necessary for a good night’s sleep.


  • Q: Can sleeping with more pillows help reduce snoring?
  • A: It depends on the cause of your snoring. Sleeping with a single, firm pillow that elevates your head can provide some relief if your snoring is caused by mild sleep apnea. However, if it’s caused by excessive tissue or a structural issue, additional pillows are unlikely to help.

  • Q: Can sleeping with too many pillows cause sleep apnea?
  • A: Sleeping with too many pillows can cause your airways to be blocked, leading to sleep apnea. However, this only occurs if you are already susceptible to this sleep disorder.

  • Q: Can pillows cause allergies?
  • A: Yes, pillows can accumulate dust mites, which can lead to allergic reactions. It is essential to wash and replace pillows regularly and choose hypoallergenic pillow covers.

  • Q: Can the type of pillow cure insomnia?
  • A: It is unlikely that a specific type of pillow will cure insomnia. However, choosing the correct pillow that provides the correct support and alignment can improve sleep quality and reduce insomnia symptoms.

  • Q: Is it okay for children to sleep with multiple pillows?
  • A: No, it is not safe for young children to sleep with multiple pillows. It increases the risk of suffocation and breathing difficulties.


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