We spend a lot of time talking about mattresses, sheets and sleep positions, but pillows? They're kind of the unsung heroes of a good night's rest. Or are they? Lately, more and more people are ditching the pillow altogether and swearing by it. So, is it better to sleep without a pillow, or is that just another wellness myth making the rounds? The honest answer: it depends. Let's break it all down.

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Whether sleeping without a pillow is helpful or harmful comes down to your sleep position, per the Sleep Foundation. A pillow's job is to fill the gap between your head and the mattress, keeping your neck and spine in a neutral, comfortable alignment. But depending on how you sleep, a pillow can either support that alignment or work against it. For some sleepers, going pillow-free actually helps. For others, it can lead to stiffness, pain and a whole lot of tossing and turning. So, is it better to sleep without a pillow? The short answer is that there is no answer.

Pillows have been around for thousands of years – check out this brief history of the pillow if you wanna go down that rabbit hole. But their primary purpose has always been the same: to support the neck, keep the spine aligned and reduce pressure points during sleep. On ancient sleep surfaces, which were often flat and firm, a raised support made a lot of sense. Modern mattresses, though, have changed the equation. With varying levels of cushion and contouring built into today's sleep surfaces, the "right" pillow height isn't always obvious, and, in some cases, no pillow at all might be the better call.

Before you toss your pillow across the room, know that going pillow-free isn't for everyone. But for the right sleeper? Sleeping without a pillow can make a real difference.

Herre are three potential benefits of sleeping without a pillow.

Stomach sleeping is already pretty tough on the spine, per the University of Rochester Medical Center, and a thick pillow makes it worse. When you're face-down with a pillow propping your head up, it forces your neck into an exaggerated backward tilt that can strain the cervical spine overnight. Sleeping without a pillow (or with a very thin one) can help stomach sleepers maintain a flatter, more neutral position that's gentler on the neck.

If your current pillow is too thick, too firm or just plain wrong for your body, it may be creating awkward angles that your neck has to compensate for all night. Removing the pillow entirely can sometimes eliminate that strain, especially if you've been waking up with stiffness or soreness that you can't quite explain.

For certain sleepers – particularly those who naturally lie fairly flat – a pillow can push the head and neck into a slight forward tilt that creates tension in the upper back. Without it, the spine can sometimes rest in a more neutral position. That said, this is pretty individual and depends a lot on your mattress and body type.

For most sleepers, going pillow-free isn't actually a great idea. Here's why.

Back sleepers need gentle support under the neck to maintain its natural curve. Without a pillow, the head drops flat to the mattress, which can flatten that curve over time and lead to neck pain, stiffness and even headaches. Back sleepers are typically much better off with a low-to-medium loft pillow that cradles the neck without pushing the head too far forward.

Side sleepers have a gap between their head and the mattress, and without a pillow to fill it, the neck tilts downward all night. That puts a lot of pressure on the shoulder and can lead to some serious morning soreness. If you're a side sleeper, sleeping without a pillow is probably not your friend.

When the neck and spine aren't properly supported through the night, your muscles have to compensate. The result? You wake up stiff, sore or feeling like you need a full chiropractic adjustment before you've even had coffee. Over time, chronic misalignment during sleep can contribute to more persistent discomfort.

The way that you sleep is really the deciding factor more than anything else.

Here's how your sleep position can help you to determine whether sleeping without a pillow is right for you.

This group benefits most from sleeping without a pillow, or with the thinnest pillow possible. The goal is to keep the head as close to mattress level as possible to reduce neck tilt and spinal stress.

Back sleepers generally need a low-to-medium support pillow to maintain the natural curvature of the cervical spine. Going completely pillow-free tends to cause more problems than it solves for this group.

Side sleepers typically need a loftier pillow to fill the space between the ear and the shoulder and keep the spine in a straight line from head to tailbone. For side sleepers, a pillow isn't optional – it's kind of essential.

Not sure if your pillow is helping or hurting? Here are a few signs it might be time to reassess or replace your pillow entirely:

• You wake up with neck pain or stiffness that goes away throughout the day
• You're waking up with headaches
• You find yourself constantly flipping, folding or fluffing your pillow throughout the night
• Your pillow has lost its shape and doesn't spring back when you press it
• You sleep better on nights when you're away from home (a sign your setup at home isn't working)

For most of us, the answer isn't no pillow – it's the right pillow. 

Here's what to look for:

• Loft (height): Side sleepers need more loft, back sleepers need medium loft and stomach sleepers need very low loft (or none).
• Firmness: A pillow that's too soft will collapse under the weight of your head; too firm and it'll push your neck out of alignment.
• Materials: Look for natural fills like organic latex or organic wool, which offer responsive support without going flat and without the off-gassing that comes with synthetic memory foam. Happsy's organic latex pillow is a solid place to start.
• Breathability: A pillow that traps heat can disrupt your sleep just as much as the wrong loft. Natural materials tend to regulate temperature much better than synthetic alternatives.

And if you're retiring your old pillow, don't just toss it! Check out these creative ways to repurpose an old pillow first.

Sleeping without a pillow can work, but it's not a fix-all and it's not right for everyone. Stomach sleepers are the most likely to benefit from going pillow-free (or close to it). Back sleepers and side sleepers probably still need that support. For most people, it's more important to make sure that whatever you're sleeping on (or not sleeping on) is actually keeping your spine in a neutral, comfortable position all night long. Focus on alignment firs,t and let that guide your pillow decisions. Your neck will thank you.

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