She’s here to support you through your slumber setbacks.
Although most Americans sleep with two pillows, Missouri physical therapist Sammy Spiegel recently revealed why you may want to reconsider that position.
“Resist the urge to use two pillows for your head at night when you go to sleep,” Spiegel declared in a TikTok that’s amassed 397,000 views.
She explained that consistently hunching over a desk can lead to poor posture, and over time, this can result in a noticeable curve in the upper back. This curve is known as a dowager’s hump, which affects 2 in 5 adults over 55.
Spiegel said the two-pillow system — which she dubbed “two-pillow syndrome” — contributes to poor posture. She also advised against mattresses that conform to the shape of your body.
“Be careful not to give into those,” she warned. “Because all of a sudden, you’re conforming to your curves that you’re having through the day, and then you’re like, ‘Ugh, I can’t reverse that.’”
Spiegel suggested letting the neck and spine stretch back into a straight position by using a flat pillow or a rolled-up towel behind your neck.
Other sleep specialists generally recommend dozing with just one pillow behind the head because it allows for a more natural alignment of the spine and neck, lowering the risk of pain and discomfort.
But people who suffer from sleep apnea or acid reflux may prefer two pillows to elevate their head and upper body, keeping airways open and preventing stomach acid from traveling upwards.
A second pillow can come in handy in other ways. Sleep experts typically advise sleeping on your back with a pillow under your knees and another supporting your neck to maintain proper spinal alignment.
Side sleepers may also want a second pillow — to put between their knees to ensure they don’t curl up into the fetal position.
And stomach sleepers, unfortunately, need to wake up. Sleeping on your stomach flattens the natural curve of the spine, putting undue pressure on muscles and joints. Switch it up!
A stretch to help your neck
Spiegel suggested two-pillow acolytes stretch their thoracic spine to help improve posture and increase mobility. Here’s how it works:
- Press your lower back against a wall and bend your knees.
- Bring the back of your head to the wall without letting your back arch.
- Round your shoulders back and forth in an arched position with your palms facing outward. Press your spine into the wall.
- If you don’t have pain from those moves, bend your arms and slowly move them upward against the wall until they touch above your head.
- If you struggle to get your neck to touch the wall, roll up a towel and put it behind your head.
