The Right Pillow Height

When buying new pillows, we often prioritise firmness or material, yet pillow height is just as important. Your pillow can be made from the highest-quality materials, but if it's the wrong height, it may still leave you waking up with a stiff neck, sore shoulders or an unsettled night's sleep. In this guide, the team at Mattress & Pillow Science explains how to choose the pillow height that best fits your sleeping position, body shape and comfort needs.

Why does pillow height matter?

Pillow height, sometimes called pillow loft, refers to how high your head is supported above the mattress and affects the alignment of the cervical spine. When your pillow is too high, your head may tilt forward or sideways, placing extra tension on your neck and upper back. If it's too low, your head may drop backwards or towards the mattress, which can also place your spine in an uncomfortable position. Over time, poor overnight alignment may contribute to neck stiffness, shoulder tension, headaches, disrupted sleep and reduced mobility when you wake.  

How to find your recommended pillow height

The ideal pillow height varies from person to person because everyone's body shape and sleeping position are different. Use the guide below to find a suitable starting point.

Step 1: Choose your sleeping position

Side sleeper — start at 14 cm

Side sleepers generally need a higher pillow to fill the space between the shoulder and head. This helps prevent the head from dropping towards the mattress and supports a more natural spinal position.

Back sleeper — start at 12 cm

A medium-height pillow can support the natural curve of the neck without pushing the head too far forward.

Stomach sleeper — start at 10 cm

A lower pillow is usually more suitable for stomach sleeping, as too much height can increase the angle of the neck while the head is turned.

Step 2: Adjust for your shoulder width

• Narrow shoulders — Reduce the starting height by around 1–2 cm.
  Average shoulders — Keep the recommended starting height.
  Broad shoulders — Increase the starting height by around 1–2 cm, particularly if you sleep on your side.

Step 3: Adjust for your frame size

• Smaller frame — Choose the lower end of the recommended range and consider a softer pillow that allows a little more sink.
• Medium frame — Stay close to the recommended starting height.
• Larger frame — Choose the higher end of the range and consider a more supportive pillow that is less likely to compress during the night.

Your pillow height is only part of the equation

The height listed on a pillow does not always reflect how high it will feel once you lie down. Different materials compress, rebound and hold their shape in different ways, which can change the amount of support your head and neck receive throughout the night.

• Memory foam — Tends to contour around the head and neck while retaining its overall shape, making it a good option for sleepers who prefer steady, moulded support. 
• Latex — More responsive and buoyant, so it usually springs back quickly and is less likely to flatten during the night. 
• Polyester or microfibre pillows — Often feel soft and comfortable at first but may compress more easily over time
• Down and feather pillows — Offer a plush feel but can shift or lose loft as you move.

If you regularly wake with ongoing neck pain, numbness, headaches or symptoms following an injury, it's important to seek advice from a qualified healthcare professional, as these issues may have causes beyond your pillow.

Find the right pillow height at Mattress & Pillow Science

Knowing how to choose a pillow height that works for you can help reduce overnight strain, support more natural alignment and make it easier to wake feeling genuinely rested. At Mattress & Pillow Science, we offer pillows in a range of heights, materials and support levels to suit different sleeping styles and body types. Shop now and enjoy free delivery on orders over $150.