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Whether you prefer just one pillow, a lofty stack, or none at all, the number of pillows you sleep with really depends on your sleep style, the type of pillow you use, and what feels most comfortable to you.
7 Min Read | By Holly James
Last Modified 14 July 2025 First Added 14 July 2025
Ever woken up with a stiff neck and wondered if your pillow might be to blame? The type and number of pillows you use can make a big difference to how well you sleep. In this guide, we’ll help you figure out exactly how many pillows you need to properly support your sleep, so you can create your perfect setup and wake up feeling your best.
From sleeping position to comfort preference, multiple factors affect how many pillows are best for each individual sleeper. Let’s explore:
Your sleeping position plays a big role in how many pillows you should use, affecting your spinal alignment and, ultimately, your comfort.
If you sleep on your side, one medium-firm pillow, such as one made from memory foam, is best for supporting your head and neck while keeping your spine aligned. A second pillow between your knees can also help to keep your hips aligned and reduce pressure on your lower back.
Explore our range of supportive side sleeper pillows, specially designed to keep you aligned and comfortable all night long.
Back sleepers are usually most comfortable with just one pillow under the head. This is enough to support the natural curve of the spine. A responsive material like memory foam or latex can help prevent neck strain by gently cradling the head and maintaining proper alignment.
Discover our pillows for back sleepers – designed to cradle your head and keep your spine perfectly aligned.
Stomach sleepers should use one thin pillow, or none at all, to avoid pushing the neck into an awkward angle. Some front sleepers could also benefit from placing a pillow under the stomach or hips to reduce strain on the lower back and encourage better spinal alignment.
Browse our soft, low-profile front sleeper pillows ; they’re ideal for reducing strain and helping you rest more comfortably.
Pillow loft refers to how high or thick a pillow is, and it can make a big difference to how well your head, neck, and spine are supported while sleeping. The right loft helps keep your spine in a natural position, which can reduce the risk of waking up with aches or stiffness.
Side sleepers usually need a higher loft to fill the space between the shoulder and neck, while back sleepers tend to do best with a medium loft that keeps the head gently supported without pushing it forward. If you sleep on your front, a low-loft pillow can help prevent neck strain by keeping things as flat and natural as possible.
If your pillows have a lower loft and you are a side sleeper, using more than one pillow can help to achieve the same level of support.
Learn how to fluff a pillow to keep it feeling full and supportive.
Pillow firmness is also super important when deciding how many you need. A single firm pillow may be enough to keep your head, neck, and spine in alignment, especially for back or side sleepers. Firmer pillows also tend to hold their shape better, meaning one does the job. On the other hand, if you’re using a softer pillow, you might find you need two of them to achieve the same level of support. Layering soft pillows can enhance both comfort and alignment.
How many pillows you should use can also depend on what material they’re made of. Memory foam pillows are designed to contour and support, so you may only need one to feel properly aligned. Meanwhile, feather and down or hypoallergenic pillows are often softer, which could mean doubling up to get enough support to suit your comfort preferences.
How many pillows you should sleep with ultimately depends on what feels right for you. It’s all about what makes you feel most supported and relaxed. While some people feel perfectly supported with just one pillow, others prefer the comfort of two. Some people even use an extra pillow to hug or place between their knees for better alignment.
Specific health concerns can make using more than one pillow helpful, or even necessary, for better sleep.
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If you’re dealing with neck pain, one properly supportive pillow is advised. Too many pillows can tilt your head too far forward, leading to more discomfort. Just make sure the pillow you choose is the right height and firmness to keep your neck in line with your spine.
If you regularly experience back pain, your sleep position may call for two or even three pillows. Back sleepers often benefit from one pillow under the head and another under the knees to relieve pressure on the lower back. Side sleepers might find relief using one pillow under the head and another between the knees to align the hips, reducing stress on the spine.
Read the benefits of sleeping with a pillow between your legs.
Choosing the right number of pillows isn’t just about comfort; it plays a vital role in supporting spinal alignment, easing neck and back pain, and improving sleep quality. Whether you’re a side, back, or stomach sleeper, using the correct number of pillows helps maintain a healthy posture throughout the night, reducing the chance of waking up sore. To ensure your pillows stay supportive and hygienic, replace them every 1–2 years.
For most sleepers, two pillows are enough, whether that’s two under your head or one to support your head and another to aid comfort or alignment elsewhere, like between the knees or under the legs. But if you’re managing discomfort or looking for extra support, using more than two pillows can be helpful.
For example, back sleepers might place a third pillow under the knees to ease pressure while keeping two pillows under their head to prop them up. Remember, adding pillows should enhance your posture, not push your body out of alignment. If you’re stacking pillows under your head, it may be a sign your main pillow isn’t giving you the support you need.
Using more than one pillow can make a real difference to your comfort, posture, and overall sleep quality. Whether you prefer to sleep propped up slightly to help with conditions like acid reflux or snoring, or like placing a pillow between your knees to align the spine or tuck one beneath your legs to ease back tension, multiple pillows allow for a more personalised and supportive sleep setup. They can relieve pressure points, improve alignment, and even help manage specific health concerns, all while creating a more restful, restorative night’s sleep tailored to your unique needs.
Many sleepers actually prefer to sleep without any pillow at all. But is it good to sleep without a pillow? In some cases, yes. Sleeping without a pillow might seem unusual, but for some people, particularly stomach sleepers, it can improve comfort and alignment. Without the elevation of a pillow, the neck stays more in line with the spine, which may help reduce strain and prevent discomfort.
However, back and side sleepers often need some head and neck support to maintain a healthy posture throughout the night. The key is to listen to your body. What feels right for one person might not work for another. If you’re considering going pillow-free, it’s worth thinking about your sleeping position and whether a flatter or adjustable pillow might be a better solution.
Finding the perfect number of pillows to sleep with isn’t about following a strict rule; it’s about tuning in to what your body needs to feel supported, aligned and fully relaxed. From your sleep position to personal comfort preferences and any health concerns you may have, there are plenty of reasons why one pillow might not fit all. Whether you need just one high loft pillow or a carefully placed combination for added comfort, the goal is to wake up feeling refreshed, not stiff or sore. Take some time to experiment with your setup to find the right number for you.
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