Is It Better to Sleep With One Pillow or Two? Experts Weigh In

If you’re a pillow folder, fluffer, or flipper, we hear you—we’re not strangers to tossing and turning at night either. Not being able to get comfortable and constantly waking up makes for a long night, and even longer day. Is your pillow to blame? Consider three things: your comfort, favorite sleeping position, and other needs, like tending to a sore neck. Sleeping with two pillows doesn’t always mean two pillows under your head either. Some like to place a pillow between their knees or under their legs for back or hip support.

To figure out this question, let’s go back to basics and consider spinal alignment. Pillows help prop up and support your head to be in proper alignment, so your entire body can be relaxed. Relaxation for your body and all its parts means quality Zs for you. Sounds good, doesn’t it? “The healthiest choice is the one that is most comfortable for you,” says Dhara Shah PT, DPT, stating that the pillow quandary doesn’t require a one-size-fits-all approach. Instead, here’s how to narrow down your pillow needs.

Step One: Find the Best Pillow

We’ve all had those nights at a hotel or a friend’s house, when we’ve (unexpectedly) never slept better. You were able to get comfortable, your body was supported properly, and it could rest. Then something magical happens—your body actually rests. And because your body is resting, and not in distress, you stay asleep. If you’re not sleeping well on your current pillow(s), it’s time for a change. “Some people prefer soft pillows, others prefer more firm pillows,” Dr. Shah says. The difference is real, and it’s worth reconsidering. Here’s how to start. 

If you’re not sure what type of pillow you like best, go to your local department store and try out different pillows in person. Pull each one off the shelf and feel it with your hands to get a sense of the fill and firmness. Read the label to learn more about its design and purpose. Consider various fill materials, from memory foam to down feathers, and different shapes, such as a roll or wedge, to see which feels best and looks the most comfortable to you. While this process may be time-consuming, your body will thank you for putting in the extra thought and effort. 

Finding your perfect pillow brings you one step closer to determining if one pillow or two is right for you. If your ideal pillow is a thick wedge-shaped pillow, then one pillow may suffice and you could realize you don’t need two pillows after all. But if you opt for a soft, thin pillow, you may want to layer two together.

Step Two: Consider Your Sleep Position

Next, consider your most comfortable sleeping position to determine whether one pillow or two is better for you. “For example, side sleepers often prefer medium-firm pillows,” Dr. Shah explains. You may either want one thick, supportive pillow or two pillows to elevate your head so it’s in line with your neck.

“Stomach sleepers will probably want to go with a soft and thin pillow,” Dr. Shah says. Some stomach sleepers even skip the pillow all together, but generally a pillow that compresses easily is a good fit. So for stomach sleepers, one pillow is most likely enough.

Back sleepers have options, like placing a pillow under their knees. So they may want a thin pillow under their head, and another propping up their knees. No matter your sleeping position, “you want to provide support to the head and neck without straining the tissues or muscles in the shoulder,” Shah says.

Other physical needs or medical conditions also play a role in choosing your ideal pillow. “You want to have a pillow(s) that puts you in a well-supported neck and head position,” Shah says. She recommends talking with a physical therapist if you’re having pain when you wake up—they can help identify the source of your pain, as well as recommend the best sleeping positions and other factors to maximize your sleep comfort.