Some mornings, you wake up feeling like a pretzel—neck stiff, shoulders sore, and your pillow somehow under your back.
Sleep struggles like these aren’t always about stress or late-night scrolling. Sometimes, it’s just the pillow. More specifically, the pillow height.
Key Takeaways
- The ideal pillow height is typically between 10 to 18 cm—based on sleep position, with side sleepers needing the most support and stomach sleepers the least.
- The height of your pillow directly affects how well your neck, spine, and shoulders stay aligned—and that can impact everything from posture to how rested you feel in the morning.
- You can find the right pillow height by testing your sleep position, checking your posture in a mirror, using a pillow height calculator, and paying attention to how you feel in the morning.
The height of your pillow can mess with your posture, breathing, and how refreshed you feel in the morning. And depending on how you sleep—side, back, stomach, or some odd in-between—it matters even more.
We’re breaking down what is the best pillow height and how to find it. From quick measuring tricks to knowing if your current pillow is doing more harm than good.
Jump to a section:
- What is Pillow Height (or Pillow Loft)?
- What is the Best Pillow Height?
- How to Determine Pillow Height That Suits You
- Pillow Height by Sleep Position
- Too High or Too Low? Signs Your Pillow Might Be the Wrong Height
- FAQs
What is Pillow Height (or Pillow Loft)?
Pillow height—sometimes called pillow loft—is the thickness of your pillow when it’s lying flat. It’s what lifts your head off the mattress and supports the curve of your neck while you sleep.
Pillow lofts usually fall into three groups:
- Low – 14 cm or less
- Mid – 14 to 16.5 cm
- High – 16.5 to 19 cm
But here’s the catch—height isn’t everything. Materials matter, too.
A 15 cm memory foam pillow might feel firmer and hold your head higher than a fluffier 18 cm one. So, when it comes to finding your ideal pillow height, numbers help—but feel wins.
What is the Best Pillow Height?
There’s no one-size-fits-all answer—but most people land somewhere between 10 to 18 cm.
That range tends to give your head just enough lift to keep your spine in a neutral, relaxed position—no craning, no sinking. According to a 2021 study published in Healthcare (Basel), “the ideal pillow height can maintain the physiological curvature of the cervical spine by providing adequate support for the head and neck.”
That’s the science. But the real-life answer? It depends on how you sleep.
Side sleepers often need more height to bridge the gap between shoulder and head. Back sleepers usually go for something mid-range. Stomach sleepers? Flatter is usually better—sometimes even no pillow at all.
How to Determine Pillow Height That Suits You
Choosing a pillow isn’t guesswork. Figuring out the right pillow height for your body and sleep style can be the difference between waking up refreshed—or waking up feeling like you lost a wrestling match with your bed.
Here’s how to narrow it down:
1. Lie in Your Usual Sleep Position
Start by doing what you already do—just more mindfully. Get into your go-to sleeping position and lie flat on your mattress with your pillow. Pay attention to how your neck feels. Is it tilted upward like you’re nodding? Or sagging backward like your head’s falling into a ditch?
Your goal is to feel neutral. No “this’ll do” shrug. Just balanced, relaxed support from the base of your skull to the top of your shoulders. That’s the kind of alignment that hints you’re close to the best pillow height for your sleep style.
While you’re lying there, ask yourself:
- Is my neck craning up or sinking down?
- Do I feel any tightness in my jaw, shoulders, or upper back?
- Does my head feel fully supported, or am I adjusting every few minutes?
If anything feels off, your pillow height might need a rethink.
2. Check Alignment in a Mirror
Feeling is important—but sometimes your body lies. A quick visual check adds that extra layer of certainty.
Use a mirror (or ask someone to take a picture) to check your posture from the side while lying in your usual sleep position. Your neck and spine should form a smooth, natural curve—no dramatic angles.
If your head is pointing up toward the ceiling or dipping too far back, your pillow is likely off the mark. Even a small tilt can build up tension over time.
3. Measure Your Shoulder Width (Side Sleepers, This One’s for You)
Side sleepers? You’ve got more space to fill between your head and the mattress. That means pillow height really matters.
A quick way to estimate what you need is by measuring the distance from your outer shoulder to the base of your neck. That’s roughly the loft you’ll want in a pillow to keep your spine straight while you sleep on your side.
Broader shoulders? A high-loft pillow will usually feel more supportive. Smaller frame? You’ll probably do better with a mid-loft option.
This method isn’t exact—but it gets you close.
4. Try a Pillow Height Calculator or Adjustable Pillow
If you’re still unsure, a pillow height calculator can give you a solid starting point. It uses your shoulder width and mattress height to estimate your optimal pillow height—helping you land closer to proper alignment without all the guesswork.
Here’s how it works:
Just enter any two of the following:
- Shoulder Width (in inches or cm)
- Mattress Height (in inches or cm)
- Pillow Height (in inches or cm)
The calculator will do the rest.
The basic formula looks like this:
PH = SW − MH
Where:
PH = Pillow Height
SW = Shoulder Width
MH = Mattress Height
For example, if your shoulder width is 46 cm (18 inches) and your mattress height is 30 cm (12 inches), your ideal pillow height would be about 15 cm (6 inches).
If the result comes out negative, that means you likely don’t need any lift—especially if you sleep on your stomach.
Prefer to skip the numbers? Adjustable pillows let you play with fill levels until it just feels right. Trial, error, and a little neck relief.
5. Pay Attention to How You Feel in the Morning
Morning aches are your body’s not-so-subtle way of telling you something’s off.
Neck stiffness, jaw tension, sore shoulders—these can all be signs that your pillow height isn’t doing its job. If you’re waking up feeling worse than when you went to bed, it might be time to rethink what you’re sleeping on.
Not sure how to tell if your pillow is the right height? Here’s a quick cheat sheet:
✅ You wake up without pain or tightness in your neck or upper back
✅ You’re not constantly adjusting your pillow throughout the night
✅ You fall asleep easily—and stay asleep
✅ You wake up in roughly the same position you started in (no pillow acrobatics)
The ideal pillow height should support you quietly. No drama, no fuss. If you’re wrestling with your pillow every night or waking up with aches, it’s probably not the right match.
Pillow Height by Sleep Position
Sleeping position plays a big part in choosing the ideal height of pillow for you.
Here’s how to match the loft to your sleeping style:
| Sleeping Position | Ideal Pillow Loft |
| Side Sleepers | 15 to 18 cm – High loft |
| Back Sleepers | 11 to 15 cm – Medium loft |
| Stomach Sleepers | under 10 cm – Low loft or none |
Pillow Height for Side Sleepers
✅ 15 to 18 cm, memory foam or adjustable fill
Side sleepers usually need a high-loft pillow—around 15 to 18 cm. It should fill the space between your head and shoulder so your neck stays in line with your spine. Too low, and your head drops. Too high, and it tilts up awkwardly.
If you’re a side sleeper who needs more control, our Ecosa pillow includes height adjustment pads—so you can fine-tune the pillow to fit your exact needs, no matter your build or mattress type.
Pillow Height for Stomach Sleepers
✅ Under 10 cm, soft and compressible fill (or none at all)
For stomach sleepers, flatter is better. A low-loft pillow—or even no pillow—helps keep your neck in a neutral position. It reduces the strain that comes from turning your head sideways all night.
Pillow Height for Back Sleepers
✅ 11 to 15 cm, memory foam or contoured pillows
Back sleepers need a medium-loft pillow that supports the natural curve of the neck without pushing the chin forward. The right pillow keeps your head level—not angled up or tucked toward your chest.
Too High or Too Low? Signs Your Pillow Might Be the Wrong Height
Even if your pillow seems fine, your body might be trying to tell you otherwise.
The wrong pillow height can lead to more than just an uncomfortable night—it can mess with your posture, breathing, and even how well you sleep overall.
Here’s what to watch for:
❌ You wake up with neck or shoulder pain
A clear sign something’s off. If your neck feels stiff or your shoulders ache, your pillow might be too high, too low, or just not giving the right support.
❌ You toss and turn more than usual
Constant repositioning? That’s often your body trying to find better alignment. A well-fitted pillow helps you settle—and stay settled.
❌ You’re folding or bunching your pillow at night
If you keep folding your pillow in half or stuffing your arm under it, that’s your inner sleep engineer doing overtime. It usually means your pillow height isn’t cutting it.
❌ You snore or wake up with a dry mouth
A misaligned airway can lead to snoring or mouth breathing. Wondering, “does pillow height affect snoring?” The short answer: absolutely. A pillow that’s too high or low can tilt your head just enough to restrict airflow.
Sleep Starts with the Right Support
A pillow isn’t just about softness—it’s about support in all the right places. And sometimes, the fix is simpler than we think. Finding the best pillow height can ease tension, improve alignment, and turn restless nights into deep, uninterrupted sleep.
At Ecosa, we’ve designed our ergonomic memory foam pillows to adapt with you. With height-adjustable pads and contouring comfort, it’s made to meet your body where it is—and support it as it resets, night after night.
FAQs
How to tell if your pillow is the right height?
If you wake up without neck pain, don’t constantly adjust your pillow at night, and your head stays aligned with your spine—chances are, it’s the right height. But if you’re tossing, folding, or waking up sore, it may be time to switch.
Does pillow height affect snoring?
Yes. If your pillow is too high or too low, it can throw off your head and neck alignment, narrowing your airway. A well-fitted pillow can help keep everything open and reduce snoring for many sleepers.
How to measure pillow height?
Place the pillow on a flat surface and measure from the base to the highest point (without compressing it). Keep in mind: the feel can vary depending on the fill—so testing it while lying down is even more helpful.
How to increase pillow height without buying a new one?
Try layering a folded towel or blanket underneath, or using a removable foam insert if your pillow allows it. Some people stack pillows—but that can mess with alignment, so go for stable solutions.