Has anyone introduced a pillow yet and found baby is sleeping better?
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Yes and yes x

how thick the pillow can they have? like an adult one?

baby has had a thin adult pillow since he was about 8/9mths
because we were co-sleepers he got used to my arm under his head so the pillow helped LOADS
its on top of his mattress protector but under his bed sheet so has never been a risk