Why Do Hotels Always Provide Two Pillows Per Person? Turns Out, They're Not Being Excessive — We’ve Just Been Using Them Wrong

In fact, many doctors recommend using two pillows while sleeping for better sleep health.

 

 

How many pillows do you usually use when you sleep? Have you ever noticed that when you check into a hotel, many places provide two pillows for each guest? Does one person really need two pillows to sleep?

It turns out, many doctors suggest that using two pillows can actually improve the quality of your sleep — we’ve just been unaware of how to use them properly.

Because our lumbar spine has a natural curve, it’s ideal to sleep with two pillows: one under your neck and one under your legs.

The First Pillow: For Neck Support

A pillow isn't just for resting your head. Many people only place the back of their head on the pillow when sleeping, which leaves the shoulders and neck suspended, providing little support. This can prevent the neck muscles from relaxing and may cause stiffness or neck pain after waking.

According to Dr. Song Keran, an orthopedic surgeon at the Fourth Medical Center of the PLA General Hospital (China), the human cervical spine has a natural curve of about 10 to 15 degrees. This curve flattens when the head is tilted forward and increases when the head is lifted — both of which are normal physiological states. However, due to modern habits like prolonged phone or computer use, many people suffer from forward head posture and spinal strain during the day.

Therefore, at night, your pillow should provide proper support and rest for the neck and head, maintaining their correct alignment.

 

 

Dr. Du Jinxia, from the Rehabilitation Medicine Center at West China Hospital of Sichuan University, offers the following recommendations for pillow height:

• For back sleepers: After compression, the pillow should be about the height of your clenched fist. Your eyes should be able to look straight up without your neck being overextended or bent unnaturally.

• For side sleepers: After compression, the pillow should typically be 8–15 cm high, adjusted depending on body shape. A good rule of thumb is to match the height of one shoulder's width.

The Second Pillow: For Leg Support

If you want to better support your spine or you experience discomfort in your back or legs, using a second pillow can enhance your comfort significantly.

• For side sleepers: Place a pillow between your knees.

Sleeping with a pillow or blanket between your knees helps prevent spinal misalignment. It’s important to alternate sleeping sides to avoid developing spinal asymmetry over time.

• For back sleepers: Place a pillow under your knees.

This position reduces pressure on the lumbar spine and helps maintain its natural curve, easing tension on the intervertebral discs. If you tend to move around a lot in your sleep, wrapping a soft blanket around your legs can also help minimize excessive movement.

Choose a pillow with the right height and place a soft cushion under your knees. This subtle adjustment helps provide full-body support, allowing your muscles to fully relax and recover during the night.