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Better sleep is often associated with the mattress, the room temperature, or even the bedtime routine. However, there is one factor that is often overlooked but can make all the difference: the pillow.

Some people sleep without a pillow, some use just one, and others can’t do without two or even three. But is there an ideal number? Does sleeping with more pillows really improve comfort? Or could it actually harm your posture and compromise the quality of your sleep?

The truth is, there is no one-size-fits-all answer. The ideal number of pillows depends on factors such as your sleeping position, the height of the pillow, the type of mattress, and even your body’s unique characteristics. More important than the number is ensuring that your head, neck, and spine remain properly aligned throughout the night.

Why is the pillow so important?

The main function of a pillow is not to make the bed more comfortable. Its true purpose is to keep the head and cervical spine aligned with the rest of the spine, allowing the muscles to relax completely during sleep.

When this alignment is maintained, pressure on the joints decreases, muscle tension is reduced, and the body is able to rest more effectively. On the other hand, a pillow that is too high, too low, or already misshapen can force the neck to remain in an unnatural position for several hours, increasing the risk of neck pain and discomfort upon waking.

It is precisely for this reason that choosing a pillow should be seen as an investment in better sleep and not just as a bedding accessory.

Should we use one pillow or two?

This is one of the most common questions when it comes to sleep ergonomics. The answer, however, is less straightforward than it seems.

For most people, a good-quality pillow is enough to provide the necessary support. As long as it has the right height and firmness, it can keep the head aligned with the spine and reduce strain on the neck.

So why do so many people end up sleeping with two pillows?

In most cases, this happens because the pillow being used has lost its supportive properties or was never the best fit for the person’s sleeping position. Adding a second pillow is an attempt to compensate for this lack of height, but the result can be exactly the opposite: the head ends up too high, altering the alignment of the cervical spine and increasing pressure on the neck muscles.

So, before deciding to get a second pillow, it’s worth asking yourself whether the problem might actually lie with the pillow you’re currently using.

How do you choose the perfect pillow?

Choosing a pillow should be just as careful a process as choosing a mattress. After all, they work together to create the ideal conditions for a restful night's sleep.

In addition to your sleeping position, you should consider factors such as the pillow's height, firmness, the materials used, and its ability to maintain support over time.

For example, those looking for a pillow that better conforms to the anatomy of the neck may benefit from a memory foam pillow, which distributes pressure more evenly and conforms to the body’s contours. On the other hand, those who tend to feel hot at night may prefer a pillow made of more breathable materials that promote better air circulation.

Rather than simply choosing the softest or tallest pillow, the important thing is to find one that allows your body to rest in a natural and comfortable position all night long.

The position you sleep in makes all the difference

Each sleeping position requires a different level of support, so the choice of pillow should be tailored to the body’s needs to ensure proper spinal alignment and a truly restful night’s sleep.

If you sleep on your side, the pillow should fill the space between your shoulder and your head, preventing your neck from tilting. In these cases, a medium- or high-profile pillow is usually the best choice, as it helps keep your spine aligned throughout the night.

People who sleep on their backs usually benefit from a medium-height pillow that supports the natural curve of the cervical spine without raising the head too high. The goal is to maintain a neutral position, allowing the neck and shoulder muscles to relax completely.

For those who sleep on their stomachs, however, a pillow that’s too high can increase tension in the neck area. Therefore, a low pillow —or, in some cases, no pillow at all—may provide a more comfortable position. Even so, this remains the least recommended sleeping position, since it requires you to turn your head for several hours and can increase pressure on the spine.

If you're the type of person who frequently changes positions during the night, it's best to choose an ergonomic pillow that naturally follows your body's movements, providing consistent support no matter what position you fall asleep or wake up in.

This is precisely why two people can have completely different experiences with the same pillow. What provides comfort for a side sleeper may not be the best solution for someone who sleeps on their back or stomach. Rather than looking for a “one-size-fits-all” pillow, it’s important to choose a model that suits your needs and the way your body rests.

Are there situations in which two pillows might be recommended?

Although a single pillow is sufficient for most people, there are some situations in which slightly elevating the head can be beneficial.

People who suffer from gastroesophageal reflux, nasal congestion, or certain respiratory conditions may benefit from sleeping in a more elevated position, provided that this is recommended by a healthcare professional.

Even in these cases, the best solution is rarely to stack two conventional pillows. The ideal approach is to use ergonomic solutions designed to provide gradual and comfortable elevation while maintaining proper spinal alignment.

At Leafsleep, we believe that sleep quality results from a combination of various factors, from the mattress to the pillow. That’s why we’ve developed solutions designed to meet different needs for comfort, ergonomics, and well-being, helping each person wake up every day with more energy and a better quality of life.