Should You Really Sleep with Two Pillows? What Experts Say

If you’re someone who stacks up pillows for a cozy night’s sleep, you might want to reconsider. Missouri-based physical therapist Sammy Spiegel recently took to TikTok to explain why sleeping with two pillows under your head might actually be hurting your posture—and her advice has resonated with thousands.

“Resist the urge to use two pillows for your head at night,” Spiegel warned in a viral video that has already amassed nearly 400,000 views. She explains that constantly keeping your head elevated in this way can contribute to poor posture, eventually leading to a condition called a dowager’s hump—a noticeable curve in the upper back that affects many adults, especially those over 55.

How Two Pillows Can Harm Your Spine

Spiegel calls this problem “two-pillow syndrome.” She says that just like hours of hunching over a desk can strain your posture, sleeping with your head too propped up can reinforce an unnatural curve in your spine. “All of a sudden, you’re conforming to the curves you’ve developed throughout the day,” she says. “And then you’re like, ‘Ugh, I can’t reverse that.’”

Instead, she suggests using just one flat pillow or even a rolled-up towel behind your neck to allow your spine to stretch back into its natural alignment. This simple adjustment can help relieve tension and improve posture over time.

When a Second Pillow Might Be Helpful

Of course, not everyone should ditch the second pillow entirely. People with sleep apnea or acid reflux often benefit from keeping their head slightly elevated, as it helps open airways and prevents stomach acid from creeping up the esophagus.

Additionally, experts say that while only one pillow is recommended under your head, a second pillow can still be useful in other ways.

- **Back sleepers** may find that placing a pillow under their knees helps maintain proper spinal alignment.

- **Side sleepers** might want to tuck a pillow between their knees to prevent curling into the fetal position, which can strain the spine.

- **Stomach sleepers**, however, should consider changing positions altogether. Sleeping on your stomach flattens the spine’s natural curve, leading to unnecessary strain on muscles and joints.

A Simple Stretch to Improve Posture

For those who have been loyal to the two-pillow habit, Spiegel recommends a simple stretch to help reset posture and improve mobility:

1. Stand against a wall with your lower back pressed against it and your knees slightly bent.

2. Bring the back of your head to the wall without arching your lower back.

3. Roll your shoulders back and forth while keeping your palms facing outward.

4. If you don’t feel discomfort, bend your arms and slowly move them upward against the wall until your hands touch above your head.

5. If it’s difficult to get your head to the wall, use a rolled-up towel behind your neck for support.

By making these small adjustments to your sleep setup and posture, you can wake up feeling more refreshed and better aligned. Sweet dreams!