Does your pillow have the right height?

Do you regularly wake up with a stiff neck or tense shoulders? Then chances are that the height of your pillow is not optimal. A pillow that is too high or too low can put your neck in an unnatural position. This causes tension, pain and thus a tired start to your day.

Why do you need a higher or lower pillow?

A good pillow keeps your neck and spine in a neutral, relaxed position during sleep. This prevents strain on muscles and joints. Science often refers to maintaining the natural cervical curve. This simply means that your neck lies in such a way that there is no extreme flexion or torsion. (source: jstage.jst.go.jp).

Everyone sleeps on their stomach sometimes. Do you know you always fall asleep that way? Then choose a thinner, lower pillow. In fact, often you have already chosen a firm mattress version, because harder mattresses are simply easier to sleep on in the stomach sleeping position. Most of the people reading this article fall asleep on their backs or on their sides. In this case, it is best to adjust the firmness of your mattress to your height, shape and weight. More tips can be found in the article: What is the best mattress? 5 tips.

What do scientific studies say about the height of your pillow?

Pain reduction through proper adaptation
In a clinical study of 84 people with neck or shoulder pain, pain decreased significantly (at least 3 points on a scale) after the pillow height was adjusted according to the Spinal Sleep Setup method. Psychosomatic complaints also improved significantly after three months (source: PMC).

Ideal height: 7-11 cm
Scientists identify a height between 7 and 11 cm as optimal for neck position in various sleeping positions (source: The Open Public Health Journal). However, you should read the results of this study critically. Because naturally, the absorbing capacity of your mattress and bed base has a significant impact on the height of your pillow.

Side sleepers: individual tuning
A 2024 study developed a formula for side sleepers based on shoulder width that recommends an ideal height (average 9.7 – 11.8 cm with neck support, or sub-low: 11.8 – 13.8 cm for comfort) (source: ResearchGate). Again, it’s best to read this research with a critical eye. Because here, too, consider the impact of your sleep system.

Additionally, the category “side sleepers” is too strictly defined. So stop thinking in the category of side sleeper, back sleeper or stomach sleeper. Often people remember how they fall asleep or wake up and assume that they therefore always adopt this sleeping position. Everyone moves and changes sleep positions during sleep. So claiming a fixed sleep position would be wrong.

How do you know if your pillow is too high or too low?

• Do you wake up with a sore neck, neck or tense shoulders? If so, that is a warning sign.
• If your pillow does not perfectly fill the space between the shoulder and neck, when you sleep on your side, your head will tilt and you will get increased side tension up or down, depending on whether your pillow is too high or too low.
• When you lie supine and sleep on a pillow that is too high, your head lifts forward. If you sleep too low, your neck tilts back and you need a higher pillow.

What can you do when you want to buy a new and good pillow?

• Measure your shoulder width: Just do this standing upright and then lie down on your own bed in your favorite position to fall asleep. Now measure, best with some help, how deeply your shoulders absorb into the mattress. So measure the absorption when you lie without a pillow. This is because you are going to try to fill out the difference. This way you will have a good idea of the height.
• Test on the correct mattress: The firmness of your mattress is decisive. So when you test in a store—which we strongly recommend, by the way—first look for a mattress that most closely matches the one you have at home. Only once you have that can you try things out without any worries.
• Try and feel: Start with a pillow about 10 cm high. Feel if your cervical vertebrae are in a straight line with your back and shoulders and adjust until you lie relaxed.
• When in doubt, opt for an adjustable or expandable pillow so you can easily adjust the height yourself at home. Prefer a form pillow? Then check to see if you can borrow a trial pillow.

What does a correct pillow height get you?

• Less neck and shoulder pain. You should experience that almost immediately.
• Improved sleep quality and waking up more often rested.
• Less tension headaches: studies often report up to 45% reduction in headache frequency when you can adopt better posture during sleep (source: ligwijzer.nl).

Conclusion: how do you choose the height for the right pillow?

To avoid tension in your throat and neck and to prevent radiating pain to your shoulders, the right height of your pillow is essential. Try adjusting your pillow height in small steps and test what feels most comfortable. Always test a new pillow on your own bed. If that is not possible, preferably on a sleep system that very closely approximates the firmness of your bed or mattress.

In doubt? Then preferably use an adjustable cushion so you can do some fine-tuning at home. Shape pillows cannot be manipulated in height. That’s why different heights are for sale. Ask if you can test the cushion at home for a few days, subject to a deposit.

Do you have long-term neck complaints and these adjustments do not help? Do you continue to experience neck and back problems? Then a visit to a physiotherapist or physical therapist can be a good next step.

Preferably buy your pillow at a specialty sleep store with a wide range. Here you often get good advice and sometimes trial pillows are temporarily loaned out. This makes your search for the right pillow height much easier.