Is Sleeping With Two Pillows Bad For Your Neck?

Pillows are essential for great rest, but is it best to sleep with one or two pillows under your head?

How Many Pillows Should You Sleep With?

Ultimately, you should sleep with one pillow for an optimal night’s sleep.

This is because one pillow keeps your head level with your spine and doesn’t push it too high or out of alignment.

If your spine comes out of alignment, you’re more likely to experience neck pain, back pain, or interrupted sleep.

Is Sleeping With Two Pillows Bad For Your Neck?

Sleeping with two pillows can feel comfortable at first, but it really depends on the type and firmness of the pillows.

If they’re too thick or stiff, they can keep your neck bent all night, throwing your spine out of alignment and leaving you with neck pain in the morning (Harvard Health, 2012).

Poor sleep posture doesn’t just cause discomfort—it can also increase your risk of issues like insomnia and sleep apnea (Cary, Jacques, and Briffa, 2021). So if you’re stacking pillows and waking up sore or tired, it might be time to reconsider your setup.

That said, not all pillows are created equal. Thinner pillows might not throw off your alignment and could still support good sleep. Plus, everyone’s spine is a little different, so what works for one person might not work for another (Türkmen et al., 2023).

If your two pillows aren't too bulky and you’re keeping your spine aligned, it might be fine.

But if you’re waking up with pain or restless nights, try switching to a single supportive pillow, or look into a specially designed thicker pillow.

These give you that plush feel without compromising neck support.

One well-designed pillow is often better than stacking two.

Should Side Sleepers Use Two Pillows?

One of the only cases where two pillows are recommended is side sleeping.

As sleeping on your side creates a vertical shoulder gap, you need a firmer or higher pillow to keep your head in line with your spine.

Remember, always aim to keep your spine as straight as possible.

Does Sleeping With Two Pillows Help With Snoring?

Research shows that sleeping with two pillows—or sleeping at an incline—can help reduce snoring and improve sleep quality for people who snore (Danoff-Burg et al., 2022).

So if snoring is the issue, using two pillows might actually help.

This approach is also commonly used to manage conditions like GERD or sleep apnea. Just make sure your head and neck stay properly aligned to avoid neck pain. Otherwise, you might stop the snoring but wake up with a sore neck instead.

The Science Behind Pillow Use and Neck Pain

When you’re asleep, your neck and spine should be in alignment and not at a twisted angle. Keeping your spine straight and supported prevents aches or pains and improves overall sleep quality.

Your sleeping position can largely control this, and proper back or side sleeping is the best for spinal alignment.

However, your sleeping position isn’t the only factor that can cause neck pain. Your choice of pillow can also leave you with a sore neck. A good pillow will keep your spine in anatomical alignment while you sleep through cervical support (a dipped shape) or specialized materials (such as latex or memory foam).

Standard pillows don’t always offer as much support, especially if they’re older or have turned bad.

Choosing the Right Pillow

Choosing the best pillow for neck pain comes down to finding a pillow that offers comfort and support and suits your sleeping position.

There are many different types of pillows, each providing different benefits that can improve your evening rest. Here are the main types of pillows you should consider:

• Memory Foam Pillows - The benefits of memory foam pillows include proper neck support and spinal alignment, improved sleep quality, hypoallergenic properties, and even pressure point relief!
• Cervical Pillows - A cervical pillow has a “dipped” shape for extra neck support. These also come in various materials, for example, memory foam cervical pillows like the Groove Pillow.
• Down Pillows - Down pillows are made from duck or goose feathers and are great for comfort.
• Normal Pillows - Normal pillows offer comfort and are very affordable.

Typically, memory foam pillows are considered best for neck pain and general spinal alignment.

This is because they take the pressure off your neck while keeping it in a safe position. Perfect for both comfort and health.

References

• Cary, D., Jacques, A. and Briffa, K. (2021). Examining relationships between sleep posture, waking spinal symptoms and quality of sleep: A cross sectional study. PLOS ONE, 16(11), p.e0260582. doi:https://doi.org/10.1371/journal.pone.0260582.

Danoff-Burg, S., Rus, H.M., Weaver, M.A. and Raymann, R.J.E.M. (2022). Sleeping in an Inclined Position to Reduce Snoring and Improve Sleep: In-home Product Intervention Study. JMIR Formative Research, 6(4), p.e30102. doi:https://doi.org/10.2196/30102.