Health
Sleeping without a pillow could have surprising health benefit, study suggests
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Sleeping with, or without, a pillow may have a sneaky impact on your health.
New research suggests that skipping the pillow could help prevent the development of glaucoma, an eye disease that damages the optic nerve and can cause vision loss or blindness.
Glaucoma can be caused by elevated eye pressure, thinning of the optic nerve or fluid buildup, according to the Glaucoma Research Foundation.
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The study, published in the British Journal of Ophthalmology, found that eye pressure was higher in glaucoma patients who slept with two pillows compared to lying flat. Blood flow to the eye decreased in the high-pillow position.
This may occur due to the neck bending forward, compressing the veins, the authors suggested. Glaucoma patients may benefit from avoiding sleep postures that put the neck in this position, they concluded.
New research suggests that skipping the pillow could help prevent the development of glaucoma, an eye disease that damages the optic nerve and can cause vision loss or blindness. (iStock)
Dr. William Lu, medical director at Dreem Health, who was not involved in the study, called these findings “interesting and important.”
“It highlights how something as simple as sleep posture can influence intra-ocular pressure in people with glaucoma,” the San Francisco-based expert told Fox News Digital.
COMMON SLEEP AID COULD BE QUIETLY INTERFERING WITH YOUR REST, STUDY SUGGESTS
“That said, this is still early research, and it doesn’t mean pillows are inherently harmful – it’s more about how they’re used and the degree of elevation.”
The key takeaway is “balance and personalization,” Lu said. Most people don’t need to eliminate pillows, but should avoid “extreme positions,” such as sleeping with the head sharply elevated or with the neck bent at an awkward angle, he noted.
Most people don’t need to eliminate pillows, but should avoid “extreme positions,” such as sleeping with the head sharply elevated or with the neck bent at an awkward angle, an expert noted. (iStock)
Sleeping without a pillow can help promote a more neutral neck alignment for some people, especially those who sleep on their backs, according to Lu.
“That can reduce strain on the cervical spine and may improve comfort or reduce morning stiffness,” he said. “In certain cases, it may also reduce pressure points that come from overly thick or unsupportive pillows.”
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Going pillow-free isn’t ideal for side sleepers, who often need a pillow to keep the head aligned with the spine, Lu added.
“Without one, the neck can tilt downward and create strain over time,” he said. “For others, skipping a pillow can worsen snoring or airway positioning, and people with existing neck or shoulder issues may actually feel worse without proper support.”
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For those who have glaucoma or are at higher risk, Lu recommends discussing sleep posture with a healthcare provider and aiming for a position that keeps the head and neck aligned without excessive elevation.
“Small adjustments in sleep setup can be a simple but meaningful way to support overall health,” he said.
Side sleepers should sleep with a pillow to support posture, experts recommend. (iStock)
In a separate interview with Fox News Digital, Dr. Saema Tahir, a board-certified sleep disorder specialist in New York City, said these findings align with prior research showing that “how you elevate your head matters.”
“Elevating the head of the bed itself can reduce eye pressure, but using multiple pillows may not have the same effect – and could even be counterproductive in some cases,” she said.
Tahir stressed that there is “very limited high-quality evidence” showing health benefits from sleeping without a pillow.
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“What matters most is maintaining proper alignment of the cervical spine, and that varies from person to person,” she said. “Without adequate support, especially for side sleepers, the neck can fall out of alignment.”
This can manifest as neck pain and stiffness, morning headaches, or shoulder and arm discomfort.
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“So, for many people, especially side sleepers, skipping a pillow can actually make sleep quality worse,” the expert said.
“For those with glaucoma or at risk should avoid sleeping face-down with pressure on the eyes and should be cautious with very high or stacked pillows … Be mindful of side sleeping, as the lower eye can experience higher pressure.”
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Yoga is known to boost relaxation, strength and flexibility – and now a new study has found the practice could improve cancer survivors’ quality of life.
A randomized trial led by the University of Rochester Medical Center found that a four-week yoga program significantly reduced insomnia, fatigue, anxiety and mood disturbances after cancer treatment.
The findings were presented last week at the 2026 American Society of Clinical Oncology (ASCO) Annual Meeting in Chicago.
CANCER SURVIVORS MAY SEE SURPRISING BENEFITS FROM ONE SPECIFIC EXERCISE, STUDY SAYS
The study was conducted across multiple U.S. community cancer care sites, including 410 adult cancer survivors averaging 54 years of age. Around 75% were breast cancer survivors, and none of them had practiced yoga regularly within the prior three months.
A randomized trial led by the University of Rochester Medical Center found that a four-week yoga program significantly reduced insomnia, fatigue, anxiety and mood disturbances in cancer survivors. (iStock)
The participants were randomly assigned to two groups. Half of them received only standard survivorship care without the yoga, while the other half received standard care and were also enrolled in the Yoga for Cancer Survivors (YOCAS) program.
As part of the YOCAS program, the survivors completed two instructor-led 75-minute yoga sessions each week, including 18 Gentle Hatha yoga and Restorative yoga poses, breathing exercises and mindfulness training.
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Based on questionnaires completed by the patients, the survivors in the yoga group experienced “moderate-to-large” reductions in overall mood disturbance, “small-to-medium” reductions in anxiety and “medium-to-large” reductions in fatigue, the study found.
The improvements in mood and fatigue appeared to be linked to yoga’s beneficial effect on sleep quality, according to the researchers.
As part of the YOCAS program, the survivors completed two instructor-led 75-minute yoga sessions each week, including 18 Gentle Hatha yoga and Restorative yoga poses, breathing exercises and mindfulness training. (iStock)
“This indicates that cancer survivors have an option to alleviate these cancer-related side effects at the same time, without adding another drug,” lead investigator Yuri Choi, PhD, of the Wilmot Cancer Institute, University of Rochester Medical Center, in Rochester, New York, told Fox News Digital.
The study did not reveal any major safety concerns or serious adverse events related to the yoga practice.
“This indicates that cancer survivors have an option to alleviate these cancer-related side effects at the same time, without adding another drug.”
The study did have some limitations, chiefly that the findings are preliminary and have not yet been peer-reviewed for a medical publication.
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“The sample in our clinical trial was relatively homogeneous, with most participants being women (96%), breast cancer patients (75%), Caucasian (93%), and having some college or higher education (82%),” noted Choi.
“We are adapting our intervention to reach all cancer patients and survivors, including the creation of a mobile app to reach people in rural communities.”
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The research also excluded patients with metastatic cancer (whose disease had spread to other parts of the body).
The total study was only four weeks, so more research is needed to determine long-term benefits.
If the findings are confirmed by peer-reviewed publications, this could lead to recommendations for structured yoga programs as a non-drug supportive therapy for cancer survivors, the researchers noted. (iStock)
If the findings are confirmed by peer-reviewed publications, this could lead to recommendations for structured yoga programs as a non-drug supportive therapy for cancer survivors, the researchers noted.
Some yoga studios may use different names for Gentle Hatha and Restorative yoga, such as Foundations Yoga or Healing Yoga, Choi noted.
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“Survivors should also look for certified yoga instructors who have experience working with cancer patients/survivors or individuals with other challenging health conditions,” the researcher advised. “They should not be afraid to ask their oncology team for referrals to qualified instructors in their community.”
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Choi also noted that the research did not reveal whether other types of yoga, such as heated-room or rigorous-flow yoga, are safe or beneficial for cancer survivors.
The study was funded by the National Cancer Institute.
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