It goes without saying that the pillow is an essential bedding accessory for sleeping comfort and the key to a good night’s sleep. Indeed, the role of a properly fitted pillow is to support the head in order to protect the natural curve of the neck and maintain the alignment of the spine during sleep, thereby reducing the risk of physical pain.
Naturally, we're more likely to be drawn to
Pillows with incredible loft are synonymous with absolute comfort, but have you ever heard of flat—or even extra-flat—pillows?
Choosing a flat pillow may seem counterintuitive, but if such a product is now on the market, it’s because it meets certain needs. So which pillow should you choose: a traditional one or a flat one?
Let's explore together what a flat pillow is used for, as well as its pros and cons.
The comfort and support of a flat pillow
Although very common in Asian countries, the flat pillow is a relatively recent addition to the European market. As its name suggests, it is a thin pillow, about 5 to 6 cm thick, compared to 10 to 18 cm for a plump pillow. There are also extra-flat models available.
Logic leads us to believe that the fluffier a pillow is, the more comfortable it is—but in reality, that’s not always the case. A pillow that’s too thick is just as harmful to the body as one that’s too thin. It’s primarily a matter of individual needs and, therefore, how the pillow is used. But then, what about the comfort and support offered by a flat pillow?
Whether it’s choosing a mattress, a box spring, or a pillow, bedding items must meet a fundamental health need: supporting the body in as natural a position as possible during sleep. The sleeping position must therefore:
- to help the body relax; the body tends to tense its muscles to compensate for the discomfort caused by a certain position;
- reduce pressure points on various areas of the body (particularly the shoulders and pelvis);
- maintain the natural alignment of the spine and neck;
- contribute to the body's proper functioning (for example, by not obstructing breathing or blood circulation).
Although often overlooked in favor of the mattress and box spring, the pillow plays an important role in sleep quality thanks to its complementary function. In fact, it fills the gap between the neck and the mattress and elevates the head while maintaining the neck’s natural curve. This helps protect the sleeper from neck pain as well as back pain.
Because of its thinness, the flat pillow does not always meet this basic need. As we’ve said, it all comes down to individual needs and how the pillow is used. That is why this type of pillow should be used in very specific situations and avoided in others.
Using a flat pillow to meet specific needs
As we've just seen, the flat pillow's thin profile means it isn't a versatile accessory. Nevertheless, it's a good option when used for specific purposes.
It may seem obvious, but a flat pillow isn't suitable for sleeping on your side—and for good reason: it's clearly not thick enough to fill the gap between your shoulder and neck. In fact, part of your body rests on your shoulder when you sleep on your side, which raises your head even higher off the mattress.
Using a flat pillow in such a situation would cause the neck to twist, leading to pain upon waking and, with regular use, chronic pain over the long term. It is therefore recommended to choose a pillow that is thick enough (at least 11 cm), although this also depends on the sleeper’s shoulder width.
In our opinion, using a flat pillow while lying on your back is not the most recommended option in terms of comfort, due to the lack of softness where the skull rests. Nevertheless, the flat pillow is too thin to disrupt the natural position of the head relative to the body. That is why it can be used occasionally, but only by people of slight build (since its shape does not raise the body higher than the head).
On the other hand, if there is one situation in which a flat pillow is ideal, it is for people who prefer to sleep on their stomachs. Admittedly, this position is not recommended by health professionals because, in addition to blocking the airways, it causes the back to arch.
But it's hard to break a deeply ingrained habit, isn't it? It's also worth noting that if sleepers instinctively choose to sleep on their stomachs, it's because that position benefits the body. In fact, in-depth studies on sleep show that, with a few exceptions, we all have a preferred sleeping position.
The test to identify it is simple: it’s the position you instinctively assume when falling asleep (on your side, back, or stomach). Furthermore, even if we move around while sleeping, this is the position the body will favor most throughout the night. That’s why we tend to think we haven’t moved all night, since we wake up in the same position as the night before.
But let’s get back tothe benefits of using a flat pillow when sleeping on your stomach. While a pillow that bulges upward puts strain on the neck by raising it, a flat pillow has the advantage of maintaining the neck’s alignment by keeping the head as close as possible to the mattress. This reduces the strain on the entire spine and thus relieves pressure on the cervical and thoracic vertebrae. To minimize the back pain caused by the natural arch in the lower back that results from sleeping on your stomach, you can place a pillow at hip level (under your stomach) to reduce the curve in your lower back.
Therefore, a flat pillow cannot be used in all sleeping positions, as this may cause pain in both the neck and back. Nevertheless, it is very useful for sleeping on your stomach. Aside from this, a flat pillow should be used only as a supplementary solution: it’s better to have some support than none at all. It can also be useful when resting while traveling, especially when resting your head against the window.
We recommend these other pages:
- How to Choose an Ergonomic Pillow
- Should I choose a memory foam pillow?
- How to Choose a Neck Pillow
- How do you choose a pillow for a child?
- How do you choose a pillow for a baby?
- How to Choose an Orthopedic Pillow
- Should you choose a firm pillow?
- When should you choose a feather pillow?
- What size pillow should you choose?