How High Should Your Pillow Be

10 min read

Are you struggling to get a good night’s sleep? It could be because your pillow is not at the right height. 

The wrong pillow height can lead to neck and shoulder discomfort, headaches, and even sleeping disorders. 

We all know that a good pillow is essential for a sound sleep. 

Have you ever wondered why it matters so much? It turns out that having the correct pillow height is key for proper neck and spinal alignment. This helps reduce pain and tension in your muscles, which can lead to better sleep overall.

So what is the ideal pillow height? That depends on a few factors such as your body type, sleeping position, and mattress thickness. 

We’ll explain all of these elements in detail so that you can find the perfect pillow height for an optimal night’s rest.

Read on to find out!

1. Understanding Pillow Heights

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“A good pillow is worth its weight in gold.” While this may not be the case literally, a good pillow can do wonders for your sleep. 

A key component of any quality sleep is having the right pillow. 

Choosing the proper pillow height is essential to ensure you get a good night’s rest.

The height of your pillow is determined by the kind of sleeping position you have, as well as the support you need for your head and neck. 

Soft pillows are typically better for stomach sleepers and side sleepers, while firmer pillows are more ideal for back sleepers. 

If you’re a combination sleeper, it might be beneficial to switch between two different pillows with different heights depending on your position—a soft one if you’re on your stomach or side and a firmer one when you’re on your back.

Although there is no one-size-fits-all answer when it comes to choosing the optimal pillow height, understanding what works best for your individual body type and sleeping style can help you find the perfect fit. 

With some trial and error, you’ll eventually find what works best and enjoy better quality rest each night. 

Ready to adjust your pillow height for optimal support? Let’s go!

2. Adjusting Pillow Height For Your Sleep Position

Finding the perfect pillow height can be an arduous journey, but it’s one worth taking. 

Achieving the correct sleep position is essential for a good night’s rest and comfort. 

Let’s explore how to adjust your pillow for best results.

When it comes to finding the right height for you, take into consideration what kind of sleeper you are. 

Are you a stomach sleeper? Then you’ll be looking for a thinner pillow that won’t push your head too far up and make breathing difficult. 

If you’re a back sleeper, you’ll want something slightly thicker to support your neck and spine in proper alignment. 

For those who prefer sleeping on their side, the ideal pillow should keep your head in line with your spine – not too high or low – while providing a cushioning feel between your ear and shoulder.

It may take some trial-and-error to find exactly what works best for you. It may also be necessary to switch pillows around seasonally due to various temperatures or allergies that may arise over time. 

But when done correctly, adjusting your pillow height can lead to improved sleep quality and comfort throughout the night.

3. Benefits Of The Right Pillow Height

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The right pillow height has benefits. It helps you get a comfortable night’s sleep. 

It can keep your head and neck aligned, reducing strain on your muscles and joints. It also aids in proper breathing while sleeping.

Using the right pillow height is essential for a good night’s rest. 

The wrong height can lead to headache and neck pain the next day. 

If your pillow is too low, it won’t support your head and neck properly, leading to misalignment of those areas. Too high and you may end up with a stiff neck or shoulder pain in the morning.

Finding the perfect pillow height takes some trial and error. 

Use pillows that are adjustable or stack them to find the best fit for you. With a bit of experimentation, you can find just the right height for improving your sleep quality and avoiding aches and pains in the morning. 

Moving on to proper neck support and pillow height…

4. Proper Neck Support And Pillow Height

Research shows that the height of your pillow can have a significant impact on your sleep quality. 

A study conducted in 2019 found that people who slept with too low or too high of a pillow were twice as likely to experience neck pain than those who used the correct pillow height.

Using the right pillow height is essential for proper neck support. 

Generally, you should choose a pillow that keeps your head in line with your shoulders. If you’re a back sleeper, the ideal pillow height should keep your head and neck slightly elevated above the mattress. 

For side sleepers, you’ll likely need to use two pillows – one to fill the space between your ear and shoulder and one to support your head at an appropriate level.

Adjusting the height of your pillow can improve blood circulation and reduce muscle tension. 

If you find yourself waking up with sore muscles or headaches, it may be worth experimenting with different heights until you find what works best for you.

5. Using Pillow Shapes To Adjust Height

Pillows come in all shapes and sizes, each offering an opportunity to adjust the height. 

A higher pillow can provide more support for your neck while a lower pillow will make it easier to lie on your side. 

Imagining yourself laying down with a set of pillows in front of you, you can experiment with different heights to find the best fit.

The shape of the pillow matters too. 

A contoured pillow is designed specifically to provide greater neck support when used on its highest side. 

A longer rectangular pillow is also helpful for sleeping on your side as it allows your head and neck to rest on top while providing additional cushioning below them.

Finding the right height is a matter of personal preference and experimentation. 

If a pillow is too high or low, you may end up with neck pain or trouble sleeping. Try out different shapes and heights until you find what works best for you. 

6. Finding The Right Pillow Height For Side-Sleepers

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Finding the right pillow height for side-sleepers is a delicate balance. 

After all, it can make or break a good night’s sleep. 

As a result, getting the right height is essential to ensuring one’s comfort while lying on their side. 

To achieve this, we must explore the depths of pillow shapes and sizes available to us.

An ideal pillow for side-sleepers should be firm enough to support the neck and head without being too high; otherwise, it can cause discomfort. 

It should be neither too soft nor too hard in order to cushion the head without sinking into its shape. 

The thickness of the pillow should be determined by shoulder width as well as sleeping preference; if you tend to move around during sleep, a thicker pillow may help keep your head aligned with your spine so as not to cause any misalignments that could lead to pain or stiffness in the morning.

Finally, test out different styles and shapes of pillows until you find one that works best for you. 

Experimentation is key in finding what works best for your body type and sleeping habits. 

With enough trial and error, you’ll soon find yourself snuggled up comfortably in bed with the perfect pillow height for side-sleeping bliss!

To further improve your sleep quality, we now turn our attention to finding the right pillow height for back-sleepers.

7. Finding The Right Pillow Height For Back-Sleepers

Finding the right pillow height for back-sleepers is like trying to navigate a minefield. 

Every little detail matters, from the type of pillow to the height of your mattress. 

But fear not, there are a few tips and tricks that can help you find the perfect pillow for your sleeping needs.

First off, it’s important to keep in mind that different people have different needs when it comes to pillow height. 

Generally speaking, side-sleepers need a higher pillow than back-sleepers since they require extra support for their neck and shoulders. 

Therefore, if you’re a back-sleeper you should opt for a lower pillow — one that will fill in the space between your head and your mattress without causing any discomfort or pressure on your neck or spine.

The material of the pillow can also make a difference when it comes to finding the right height. 

Memory foam pillows tend to be thicker than traditional feather pillows so they can provide more cushioning and support — perfect if you want something slightly taller than average. 

On the other hand, thinner pillows such as latex or buckwheat hulls can offer great relief for those who prefer something less bulky but still supportive enough for their sleeping position.

No matter what type of pillow you choose, it’s important to remember that comfort should always be your top priority when picking out any item for your bedroom setup. 

If it doesn’t feel just right then odds are it won’t help you get a good night’s sleep and that’s never ideal!

8. Finding The Right Pillow Height For Stomach-Sleepers

According to, stomach-sleepers make up only 15% of the population. 

That’s why finding the right pillow height for this sleep position can be tricky.

When sleeping on your stomach, you want a thin pillow that won’t push your head too far forward or up. 

The goal is to keep your spine in a neutral position and reduce any neck pain you may experience. 

Try using a thin pillow that provides just enough support to keep your neck aligned with the rest of your body – no more than 4 inches thick. 

If you’re looking for something with more cushioning, you can use two thin pillows instead.

Make sure the pillow isn’t too high or too low either – it should be just right so that it doesn’t cause discomfort while sleeping. 

If you don’t have enough support, add an extra pillow under your abdomen to help raise it off the mattress surface and provide extra cushioning throughout the night. 

TIP: Experiment with different heights until you find what works best for you!

9. Choosing Between Soft And Firm Pillows

According to experts, the average person changes their pillow up to three times a year. 

When it comes to choosing between soft and firm pillows, there are various factors to consider. 

The type of pillow picked should depend on your sleep habits and comfort preferences.

When selecting a soft or firm pillow, first consider what kind of sleeper you are. 

Side-sleepers prefer something softer and bigger for their neck and head support. Back sleepers require a firmer pillow that keeps the spine aligned correctly. 

Stomach sleepers should opt for something thin and flat so their heads do not tilt back too far.

A common mistake is assuming that just because someone prefers soft mattresses, they must also prefer softer pillows. 

However, this isn’t always the case – it depends on how you sleep best. 

Ultimately, when shopping for a new pillow, make sure to check out both soft and firm options to find which one is right for you.

10. Common Mistakes To Avoid When Choosing Pillow Height

Choosing the right pillow height can be a daunting task, like climbing a mountain without a map. 

The wrong choice can lead to neck pain, back pain, or even worse – poor sleep. To help you pick the optimal height for your pillow, here are some common mistakes to avoid.

First of all, selecting a pillow that’s too low is a frequent misstep. 

Many people assume their pillow should just be at the same level as their mattress, but this is often not the case. 

A lower-than-optimal pillow won’t provide enough support for your head and neck, leading to discomfort and bad sleep.

Another mistake people make when picking out pillows is buying one that’s too high. 

While it may seem comfortable initially, having an overly tall pillow will cause your head to tilt upward at an awkward angle while you sleep. 

Not only does this position strain your spine, it also puts pressure on your breathing muscles which could lead to snoring and other respiratory issues.

The key then is finding a balance between too low and too high – which comes down to personal preference and trial and error. 

Experiment with different heights until you find one that creates optimal spinal alignment while sleeping comfortably in any position – whether that’s on your side or back or stomach. 

You’ll know when you’ve found it!

Frequently Asked Questions

How Do I Know If I Am Sleeping In The Correct Position?

Figuring out the best sleeping position can be tricky. 
Take John, for example; he’s been struggling to get a good night’s sleep for years. He tried every pillow under the sun, but nothing seemed to work.

To find the correct sleeping position and the right pillow height, it’s important to start by understanding your body type. 
If you’re tall, you’ll need a higher pillow than someone who is shorter. Your mattress should also be taken into account. 

A firmer mattress is usually better for people with back problems, while a softer mattress might be more comfortable for those with shoulder pain or neck issues.

Once you’ve found your preferred sleeping position, make sure your head and neck are supported properly with a good quality pillow that suits your height and body shape. 

Consider an adjustable pillow if necessary – it can be difficult to get used to a new pillow but it will eventually pay off in terms of comfort and sleep quality.

What Are The Health Benefits Of Using The Correct Pillow Height?

Using the right pillow height can have a huge impact on your health. Studies show that 8 out of 10 people sleep with an incorrect pillow height. 
This statistic alone shows how necessary it is to get the correct pillow height.

There are numerous benefits to sleeping with an appropriate pillow height. 

1. Firstly, it reduces neck and shoulder pain. 
2. Secondly, it keeps your spine in line, so you’re not straining your back muscles throughout the night. 
3. Thirdly, it helps improve blood flow and circulation by keeping your head at an even level with your body.
4. Finally, it can help reduce snoring and other breathing problems.

These benefits can be broken down into 4 simple steps:
Make sure the pillow is high enough that your neck isn’t strained when laying on it

Ensure that the pillow supports your head without pushing it up too much – too high means a strain on your neck
Place a second pillow between your legs to keep your spine aligned.

Adjust the pillows regularly as needed to maintain comfort and proper posture while sleeping.

Getting the right pillow height is essential for good overall health and quality of sleep – it’s worth taking time to find one that fits you perfectly!

How Do I Adjust The Height Of My Pillow?

Adjusting the height of your pillow is key to experiencing the health benefits it provides. It can be tricky, though. Here’s how to get it right.

First thing’s first: start by lying down and assessing where you need the most support. Is it in your neck? Or maybe your head? After you’ve pinpointed the area, take note of how high or low it is compared to the rest of your body.

Now, use this information to adjust your pillow accordingly. The goal is for you to feel a gentle hug-like feeling when lying down on your pillow – no pressure points or tension should ever be felt. If there’s too much space between you and the pillow, add some padding; if there’s too much padding, remove some – whatever works best for you!

Once you find that optimal level of comfort, don’t forget to make any necessary adjustments as needed over time due to changes in sleep position or body shape. Happy sleeping!

Are There Any Specific Pillow Heights Recommended For Different Sleeping Positions?

When it comes to sleeping, the height of your pillow makes a huge difference. But do different sleeping positions require different heights? 

Yes! Juxtaposing the most popular sleep positions with the best pillow height can help you get a good night’s rest.

Back sleepers should look for a more shallow pillow that will give their neck and head enough support while keeping their spine in line. 

This means that a medium-fill or low-profile pillow is ideal for those who sleep on their back.

For side sleepers, finding a pillow with enough fill to keep the neck and head in line is key; if your head sinks too far down, you may suffer from neck pain or headaches when you wake up.

A high-fill or extra-thick pillow is usually recommended for those who like to snuggle up on their side at night.

TIP: Before buying a new pillow, try out different shapes and sizes in store to see which ones fit your preferred sleeping position best. It’s also important to remember that pillows should be replaced every 1-2 years for optimal comfort and support!


I know it can be hard to find the right pillow height, but it’s essential for your health. 

It’s important to take into account your sleeping position, pillow shape, and any other factors that might affect the height of your pillow.

Metaphorically speaking, the right pillow height is like a bridge between comfort and health. 

By finding the ideal level for you, you’re creating an optimal environment for restful sleep and good physical health. 

You’ll wake up feeling more energized and alert after a night of proper rest.

The key is to experiment with different heights until you find one that works best for you. 

Try out different heights until you feel comfortable and well-rested in the morning – this is when you know you’ve found the perfect level for you. 

Remember: a good night’s rest isn’t just about getting enough sleep – it’s about sleeping in the correct position, too!

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