If your pillow wears out, or you realise that you’re not having such a good night’s sleep anymore, or you’re waking up with an aching neck or shoulders… You’re probably going to be in search of a new one! The difficulty is that the overwhelming choices available is enough to give you a headache. Which one should I choose? Which is the right pillow for me?
We’re not a fan of finding the right pillow through coincidence. We’re even less of a fan of buying a pillow that’s too high, then flattening it down through forcefully sleeping on it over the next few months, OR buying one that’s too low and having to layer more pillows on it. That just means that it wasn’t the right pillow in the first place.
Here is a method that is widely used for providing a guide on the best pillow height for you, that many people don’t know of!
4 Steps to Confirm the Right Pillow Height
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Fold Four Towels |
| Take out four towels, and fold them up into a square. Stack them up on top of each other, like the picture above. |
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Lie Down On Pillows |
| Lie down on the stacked pillows, as if they were a pillow. If your head is being pushed too far forward, that means that it’s too high for you. Remove one layer, or one entire towel, and try again. Keep removing the layers or towels until you find the most comfortable height for your head. |
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Measures The Height |
| Once you find the most comfortable height that supports your head and neck, measure how high that stack is with a measuring tape! Record that measurement down. This is your “Supine Sleeping Measurement”. Tip: How to know if it’s the right height is when you don’t feel your head tilting forward (chin wants to touch your chest), or tilting backwards (chin tilts towards the ceiling). |
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Repeats Steps 1 to 3 |
| Make sure that after you measure the height of the towels while lying down on your back, you do the same while lying on your sides. Repeat Steps 1-3 again, but this time while you lie on your side. This is because we don’t only remain in one position at night, and we need to make sure that the pillows we choose can support all our sleeping positions. This is your “Side Sleeping Measurement”. Tip: A good side-height is when the towels completely support your head and neck, and touches the top of your shoulder. Your shoulders shouldn’t be crushed up towards your ears, and your head should be level with the rest of your body (not sinking down, or pushed up to the ceiling). |
Remember The Measurements When Going Shopping
Usually, the average height of the pillow for those who sleep on their backs is about 4-6 inches. For those who sleep on their sides, it is about 4-7 inches, depending on how broad your shoulders are. That is why measuring your Supine and Side Sleeping measurements is essential! They might be slightly different from each other.
Bring those two measurements when you go to the stores looking for a pillow. As you try placing your head on the pillows in different positions (on your back and your side), try to get a pillow height that most closely replicates your measurements. Pillows that are too soft may sink too much, and pillows that are too hard may not be able to fit both your back and side sleeping positions.
This towel test is one of the most accurate ways to determine your measurements without having to go through the hassle of buying and returning pillows or accumulating too many unused pillows in your house!
Frequently Asked Questions Regarding Choosing Pillows
Which type of pillow is best?
The best pillow depends on your sleeping position, personal comfort, and neck support needs. Side sleepers often benefit from firmer memory foam pillows or latex options to maintain proper alignment. Back sleepers prefer medium-firm sleeper pillows with adequate pillow loft to support the natural curve of the neck. Stomach sleepers generally need a thinner, softer pillow to prevent neck strain. When selecting a new pillow, consider breathability, temperature regulation, and allergy concerns to ensure quality sleep.
What pillow filling is best?
The best pillow filling depends on your personal preferences and sleeping style. Down and feather fillings offer a luxurious feel but can be less supportive and may not suit everyone. Memory foam provides excellent support and pressure relief but can trap heat. Latex is a natural option that offers good support and breathability. Polyester fiberfill is a budget-friendly choice that is hypoallergenic but may not be as durable as other options. Choosing the correct pillow filling enhances comfort and support for a restful night.
What is the ideal pillow height?
The ideal pillow height varies depending on your preferred sleeping position. Back sleepers typically need a 4-6 inches tall pillow to maintain a neutral spine alignment. Side sleepers often benefit from a higher pillow, around 5-7 inches, to fill the gap between their head and shoulder. Stomach sleepers generally prefer a thinner pillow, 2-4 inches, to minimize neck strain. Finding a pillow that keeps your spine aligned and supports your head and neck throughout the night is essential.
What is the perfect pillow size?
Pillow size and pillow shape depend on your bed size and personal preference:
- Standard (20×26 inches): Ideal for twin and full-size beds.
- Queen (20×30 inches): Perfect for queen beds and offers extra comfort.
- King (20×36 inches): Best for king beds and provides ample space for side sleepers.
For targeted neck support, consider a cervical pillow designed to follow the natural curve of your neck for enhanced comfort and alignment.
Do pillows help your spine?
Yes, pillows can support your spine and promote healthy sleep posture. The right pillow can help maintain the natural curve of your neck and spine, reducing strain and discomfort. However, choosing the right pillow for your sleeping position is essential. Back sleepers need a pillow that supports the natural curve of their neck; side sleepers require a pillow that fills the gap between their head and shoulder, and stomach sleepers may benefit from a thinner pillow or no pillow. Selecting the appropriate pillow can improve your sleep quality and alleviate potential back and neck pain.
Choose Your Perfect Pillow for Quality Sleep and Neck Support
Choosing the correct pillow is essential for proper neck support, maintaining spinal alignment, and enjoying quality sleep. Don’t underestimate a new pillow’s impact on comfort and well-being. If you’ve recently switched pillows and still feel discomfort in your neck, shoulders, or back while sleeping, we’re here to help! We sell a pillow that’s good for patients and designed to promote better support and alignment. Drop us a text or call, and one of our clinicians will gladly discuss your concerns. A spinal adjustment or movement analysis might solve restful nights and pain-free mornings!