Pillow height for side sleepers: how to choose the right one

You choose the right pillow height as a side sleeper by looking at your build, shoulder width and mattress. A few centimetres seems like little, until you lie on your side and your head ends up just too low or too high. So also check that your head stays level in your normal side position.

For side sleepers, the pillow has to bridge the space between shoulder and head. Not too low, not too high. Your height helps as a starting point, but shoulder width and mattress often determine the fine-tuning.

That is why a practical starting point works better than guessing. Below you can see how your height, shoulder width and mattress together determine which height makes sense.

In short:

• Your pillow must properly bridge the space between shoulder and head.
• Height is a useful starting point, but not the whole story.
• Broad shoulders and a firm mattress often call for more height.
• A soft mattress can actually mean you need less height.

Why pillow height matters so much

When you lie on your side, your head should not lie tilted down and should not be pushed up either. Above all, check that your head stays roughly in line with your back and that your pillow does not keep shifting. A pillow that is too low or too high can noticeably change your side position.

Many people choose a pillow by feel in the shop. A quick press, a quick feel, done. But sleeping on your side is different from squeezing a pillow with your hand while standing. Your body weight, mattress and shoulder position all play a part.

The factors that determine your choice

Your height

Your height is a good first indication. Not exact, but usable. Taller people often have broader shoulders and therefore more space between head and mattress. Shorter people are often fine with a lower height.

Shoulder width

Broad shoulders make the distance between head and mattress larger. Yet that does not automatically mean you always need the highest size. Your mattress determines how far your shoulder sinks in.

Mattress firmness

On a firm mattress your shoulder sinks less far into the mattress. That leaves more space for your pillow. On a soft mattress your shoulder sinks in deeper and that space becomes smaller. That is why your mattress is a fixed check when choosing pillow height.

Common mistakes

• Only looking at how tall you are and forgetting your mattress.
• Choosing a pillow that feels nice in the shop but turns out too low at home.
• Thinking that broader shoulders always mean a higher pillow.
• Buying a soft pillow and then being surprised that it goes flat halfway through the night.

Practical guideline

Torn between two heights? The lower size is usually the way to go if your mattress is soft. Lean towards the higher size if you have broad shoulders and sleep on a firm mattress. That is not a law, but it is a usable decision rule.

Home check: is your pillow lying right?

Lie on your side in your normal position. Have someone look from behind to see whether your head lies roughly in line with your back. Your nose and breastbone should not point up or down excessively. A photo from behind can also help. That way you can see more quickly whether the height is right in your normal position.

Also pay attention to your behaviour. Do you have to fold your pillow double? It is often too low or too soft. Do you keep shifting towards the edge? The shape may not fit well. Is your head being pushed up? The height is probably too much.

Comparison: low, medium and high

Why SidePillow fits here

With pillow height, it helps to work with fixed sizes. Use a size recommendation as a starting point, but let your lying check decide.

If you mainly sleep on your stomach or are looking for a very low, soft pillow, SidePillow is probably not the first choice. In that case, first read who an extra firm side sleeper pillow is less suitable for, and use the shoulder measurement once you want to determine your size.

View SidePillow

Frequently asked questions

Which pillow height suits side sleepers?

As a rule of thumb based on how tall you are: under 175 cm, go for Low (10 cm); between 175 and 195 cm, Medium (11.5 cm); from 195 cm, High (13 cm). Correct one size down with a soft mattress and choose the lower size when in doubt. Always test lying down in your own bed.

Which signals point to a pillow that is too low?

You often notice it because your head seems to drop downwards or because you fold your pillow double. Waking up with the feeling that you were not lying stable can also be a signal that you need more height or firmness.

Is a high pillow always better with broad shoulders?

No. Broad shoulders often call for more height, but your mattress plays a part. On a soft mattress your shoulder sinks in deeper, so a pillow that is too high can actually lie restless. So always look at the combination.

Which is better: a soft or firm pillow?

For side sleepers, stability is important. A soft pillow can feel nice, but if it goes flat you lose height. A firmer pillow can be more comfortable, as long as it does not feel hard or too high.

How long do I need to get used to a new height?

Give yourself a few nights. A new height can feel different at first, especially if your old pillow had long gone flat. If it clearly keeps feeling too high or too low, a different height makes more sense.

Conclusion

You do not choose the right pillow height for side sleepers by height alone. Use your height as a starting point, factor in your shoulders and mattress, and check while lying down that your head stays level.