How many pillows does the average American sleep with? The surprising facts revealed

September 22, 2025 •

4 min read

According to a survey by the National Sleep Foundation, the average person sleeps with about 2.2 pillows, but this number doesn't tell the full story about how many pillows does the average American sleep with. The truth is, the ideal number of pillows for optimal rest is far more personal and depends on your unique sleep needs.

Quick Summary

While the average American uses about two pillows, the ideal number depends on personal comfort, sleep position, and health needs rather than a national average. Many find benefits from using one to three pillows for strategic support, improving spinal alignment and easing pressure points to promote better sleep quality.

Key Points

The Average is 2.2: A National Sleep Foundation poll found the average American uses 2.2 pillows, but this figure varies widely by individual preference and need.
Position is Most Important: Your primary sleeping position—side, back, or stomach—is the most critical factor in determining the ideal number and placement of pillows for spinal alignment.
Side Sleepers Benefit from Two: Side sleepers typically need a firm head pillow to bridge the gap to the shoulder and a second pillow between the knees to align the hips and spine.
Back Sleepers Can Use Two Strategically: Back sleepers can use a single head pillow with a medium loft and another pillow under the knees to reduce pressure on the lower back.
Stomach Sleepers Need Fewer: For stomach sleepers, using a very thin head pillow or no pillow at all is best to prevent neck strain, and a pillow under the pelvis can improve alignment.
Materials Impact Support: Pillow materials like memory foam and latex often provide better and more durable support than down or standard polyester fills, influencing comfort and longevity.
Strategic Placement for Health: Using multiple pillows can be a therapeutic tool for pain relief, pregnancy, or snoring, by strategically elevating and supporting different parts of the body.

The Statistical Average vs. Personal Preference

A 2013 poll by the National Sleep Foundation found that the average American uses 2.2 pillows per night. However, this figure is just an average and the range of individual pillow usage varies widely. Some people prefer just one pillow, while others build a multi-pillow nest for optimal comfort. The key takeaway is that an 'average' doesn't necessarily represent the best practice. Instead, the right number of pillows is a highly personal choice driven by your unique anatomy and sleep habits.

Why the Number of Pillows Varies

Many factors influence how many pillows a person uses beyond simple preference. Your primary sleeping position is the most critical factor, dictating where and how you need support. Any pre-existing health conditions, like neck or back pain, also play a significant role in determining your needs. Furthermore, the type and firmness of your mattress and pillows affect how your body is cushioned throughout the night, influencing your support requirements. For example, a person with broader shoulders may need a thicker pillow to fill the gap between their head and mattress when side-sleeping.

The Ideal Number of Pillows for Your Sleep Position

Your sleeping posture is the single most important consideration for determining your optimal pillow arrangement. Aligning your head and neck with your spine is crucial for preventing aches and promoting restorative sleep.

Side Sleepers: The Two-Pillow Strategy

Side sleeping is a very common and often recommended position for good spinal health. The best approach for side sleepers is to use two pillows strategically:

One for the head: A thicker, firmer pillow is recommended to fill the larger gap between your head and shoulder. This keeps your neck and spine in a straight, neutral line, reducing strain.
One for the knees: Placing a pillow between your knees prevents your top leg from pulling your pelvis and lower spine out of alignment. A firmer pillow works best to maintain its shape.

Back Sleepers: One for the Head, One for the Knees

For those who sleep on their backs, maintaining the natural curvature of the spine is the main goal. This can be achieved with two pillows:

One for the head: A medium-loft pillow is generally best to support the neck without pushing the head too far forward. A contoured or memory foam pillow can be particularly effective.
One for the knees: Placing a pillow under your knees elevates your legs slightly, which helps relieve pressure on the lower back and supports the lumbar curve.

Stomach Sleepers: Thin to None

Sleeping on your stomach is widely considered the worst position for spinal health, as it forces you to twist your neck, causing strain. To minimize the risk:

Use a very thin pillow or no pillow at all under your head.
Place a pillow under your pelvis to help keep your spine in a more neutral alignment.

Beyond the Average: How Health and Materials Factor In

Using multiple pillows can be a therapeutic approach to manage certain health conditions, with strategic placement making a significant difference.

Pillows for Pain Relief

Neck Pain: The key is to find a pillow that supports the natural curve of your neck. For back sleepers, a contoured pillow can help. Side sleepers need a thicker pillow that fills the space between the ear and shoulder.
Back Pain: In addition to a knee pillow for back sleepers, side sleepers with back pain can hug a pillow to their chest to keep their spine aligned.
Snoring/Sleep Apnea: Elevating your head with a couple of pillows can help keep airways open and reduce snoring. For sleep apnea, especially positional obstructive sleep apnea, sleeping upright may be beneficial.

Choosing the Right Pillow Material

Not all pillows are created equal. The filling significantly impacts comfort, support, and longevity. Research has shown that feather pillows tend to have lower comfort and sleep quality ratings compared to foam or latex.


Aspect	Memory Foam Pillows	Down Pillows	Latex Pillows	Polyester Fill Pillows
Support	High; contours to head/neck	Low to Medium; soft, can flatten	High; durable, resilient, supportive	Medium; often flattens over time
Best For	Neck pain, spinal alignment	Soft comfort, luxurious feel	Support, cooling, allergies	Budget-friendly, soft feel
Temperature	Can retain heat, though cooling tech is available	Breathable and cool	Naturally breathable	Can retain heat
Longevity	Good; holds shape well	Short lifespan; flattens over time	Excellent; long-lasting	Short; requires frequent replacing

Your Pillow's Lifespan: When to Replace Them

Even the best pillows don't last forever. Over time, pillows accumulate allergens like dust mites and lose their supportive shape. Most experts recommend replacing your pillows every 1-2 years, though high-quality down and latex pillows may last longer.

Signs it's time for a replacement include:

Lumps, flat spots, or permanent indentations in the filling.
Waking up with neck or back pain more often.
Persistent stiffness or soreness in the morning.
You find yourself constantly fluffing the pillow for support.

Conclusion: Find Your Perfect Number

While the average American may sleep with around two pillows, the optimal number for you depends on your sleep style and body's specific needs. Whether you choose one, two, or more, the goal is always proper spinal alignment from your head down to your hips. Side sleepers may need multiple pillows for full-body support, while back sleepers often benefit from strategic placement to relieve pressure. Ultimately, experimenting with different arrangements and pillow types is the best way to determine your perfect sleep setup and wake up feeling refreshed. You can find more information about proper sleep ergonomics and pillow support on sites like the Sleep Foundation.

Frequently Asked Questions

It depends on how they are used. Stacking multiple pillows under your head can force your neck into an unnatural angle, potentially leading to pain. However, using additional pillows for strategic support, such as under your knees or between your legs, is beneficial for spinal alignment.

Waking up with neck stiffness, back pain, or headaches can be a strong sign that your pillow setup is not providing proper support. Pay attention to how your body feels in the morning and adjust your pillows accordingly.

Yes, for optimal spinal alignment. Placing a pillow between the knees prevents the upper leg from pulling the spine out of alignment, which can lead to hip and lower back pain. It is a highly recommended practice for side sleepers.

While personal preference is a factor, memory foam and latex pillows are often recommended for their superior support and contouring properties. They provide a stable base for the neck and head, promoting proper spinal alignment.

Yes, elevating your head with one or two pillows can help keep your airways more open, which may reduce snoring. However, this is not a guaranteed solution, and persistent snoring should be discussed with a doctor.

Most experts recommend replacing pillows every 1-2 years. You should replace them sooner if they lose their shape, become lumpy, or no longer provide adequate support. High-quality pillows made of latex may last longer.

Yes, mattress firmness plays a role. A softer mattress may cause you to sink in more, which could require a lower-loft pillow to maintain proper head and neck alignment. A firmer mattress might require a different pillow thickness to compensate for less sinking.