The optimal number of pillows varies from person to person, but for most adults, 2 pillows are enough for a good night's sleep. The most important thing is that the neck and head remain in a natural extension of the spine. However, the right number of pillows depends on your sleeping position, body structure and possible health needs. Too many pillows can cause neck pain, while too little support will impair the quality of your sleep. Pillows are easy to use for support and to find a suitable position, also placed between the legs, under the armpits and behind the knees.
Why does the number of pillows matter for sleep quality?
The number of pillows directly affects your sleeping ergonomics and therefore your overall night's rest. The right number of pillows keeps your spine in a neutral position, which reduces muscle tension and improves blood circulation. The wrong number of pillows can lead to neck and back pain, headaches, and poor quality sleep.
The primary function of a pillow is to fill the space between your head and the mattress so that your cervical spine remains straight. A pillow that is too high will bend your neck into an unnatural position, which can constrict your airway and increase snoring. Conversely, a pillow that is too low will leave your head hanging, which puts strain on your neck muscles all night long.
Good ergonomics when sleeping means that your spine forms a straight line from head to hips. This reduces pressure on the intervertebral discs and allows the muscles in your spine to relax during the night. The right amount of pillow also supports breathing by keeping your airways open.
How many pillows are needed for different sleeping positions?
Back sleepers generally need one medium-high pillow to support the natural curve of their neck. The pillow should be low enough to keep the chin from sinking into the chest, but firm enough to keep the head in line with the spine. Some people benefit from a small additional pillow under their knees to reduce pressure on their lower back.
Side sleepers often need a thicker pillow or two thin pillows stacked on top of each other. The height of the pillow should fill the distance between the shoulder and the head to keep the cervical spine straight. An additional pillow between the legs helps keep the pelvis in the correct position and reduces back pain.
For stomach sleepers, the best option is a very thin pillow or no pillow at all. This sleeping position is the most challenging for the back because it forces the neck to twist to the side. If a pillow is necessary, it should be as flat as possible. A small pillow under the stomach can relieve pressure on the lower back.
What special situations should be considered when choosing the number of pillows?
During pregnancy, the need for pillows increases significantly. Expectant mothers often benefit from 3-5 pillows to support the abdomen, back, and legs. Special pregnancy pillows or a combination of regular pillows can help you find a comfortable position with your growing belly.
People with reflux disease need 2-3 pillows or a wedge pillow to sleep in an elevated position. Elevating the upper body by 15-20 centimeters reduces the rise of acidic stomach contents into the esophagus. Simply elevating the head is not enough, the entire upper body should be tilted.
People with back pain benefit from carefully selected support pillows. For lower back pain, a pillow placed under the knee reduces pressure, while for upper back problems, proper neck support is critical. For snorers, side-lying pillows are recommended to prevent them from turning over onto their backs during the night.
How do you choose the right pillows for your bedroom?
The choice of pillow material has a significant impact on sleeping comfort. Down and feathers adapt well to the shape of the head but require regular fluffing. Memory foam provides even support but can feel hard at first. Synthetic fibers are a safe option for allergy sufferers and are easy to care for.
The firmness of the pillow is chosen according to the sleeping position and personal preference. Hard pillows are suitable for side sleepers, while soft ones are more comfortable for stomach and back sleepers. Hotel pillows are often a compromise of medium firmness, which suits most people. Our online store has a wide selection of different pillows , and you can also view the products at our Helsinki showroom .
The size of the pillow affects the sleeping position and the appearance of the bed. Standard-sized pillows (50x60 cm) are sufficient for most people, but larger models (60x80 cm) offer more room to move. In terms of decoration, larger pillows create a more luxurious look in the bedroom.
Top tips: how to find the right number of pillows for you
Start by trying one quality pillow and see if the neck support feels adequate. Pay attention to how you feel in the morning: if your neck is often sore or stiff, the number of pillows or the height of the pillows may need to be adjusted. The optimal number is found through experimentation, and for most people it is 1-2 pillows.
Checklist for estimating the number of pillows:
- Check that the cervical spine is in a straight line with the spine
- Make sure your chin is not tucked into your chest or your head is not tilted back.
- Please note any special health needs.
- Try different pillow combinations for at least a week.
- Replace pillows every 1-2 years for hygiene and support
- Place support pads behind the knees, between the legs, and under the armpits if necessary.
Quality sleep comes from the right support, not the number of pillows. Invest in one or two high-quality pillows rather than several cheaper options. Remember that your pillow needs may change with age, health, or sleeping habits, so reevaluate your situation regularly.
