Pillow for Stomach Sleepers: Which Height Is Right?
Stomach sleepers generally need the lowest pillow, and some sleep better lying completely flat. The height that suits you depends on your body measurements, your mattress and the position of your head.
Why is a low pillow usually better for stomach sleepers?
When you lie on your stomach, your head is turned to one side and your chest rests on the mattress. A high pillow pushes your head up and bends your neck backwards. You hold that position for many hours. A low pillow lets your head lie closer to the mattress.
The flatter you lie, the less height your pillow should have. Side sleepers, on the other hand, need more height because the shoulder needs room. You can read more in our guide Pillow for side sleepers.
What if I sleep best without a pillow?
Then that's fine. Some stomach sleepers are most comfortable lying flat. If you sleep without discomfort and wake up feeling relaxed, there's no need to change anything. You can also tell whether your pillow is too high or too low from your sleeping posture and how you wake up. We describe this on the page Pillow too high or too low?
What determines the right height?
Three things work together: your body measurements, your sleeping position (back, side, stomach) and your mattress (soft, medium, firm). On a soft mattress, the upper body sinks in deeper than on a firm one. That's why there's no single height that is right for every stomach sleeper.
Pillowise measures your body at three points.
| Measuring point | How to measure |
|---|---|
| Shoulder width | around the curve of your back, without pulling the tape measure tight |
| Neck circumference | once all the way around |
| Neck length | from the lower edge of your ear to the tip of your shoulder |
An algorithm uses these measurements, together with your sleeping position and your mattress, to choose the best-fitting pillow. If you'd like to work out the height roughly yourself first, you'll find background information at Calculating pillow height.
How does Pillowise take the stomach position into account?
With us, lying on your stomach is one of three sleeping positions that feed into the calculation. So it is measured, not simply estimated. The Pillowise pillow measures 55 x 35 cm, its core is 100% memory foam, and it is made in the Netherlands. There are six sizes, each with its own colour: pink, orange, green, blue, red and purple. The measurement shows which size comes out for you. We don't want to claim that in advance.
There are two ways to get measured:
- at a Pillowise stockist, using the Pillowise tape measure
- yourself with PillowScan at scan.pillowise.com, on your phone or via QR code
And if you have neck or shoulder problems?
A well-fitting pillow supports your head and cervical spine well. But it is not a cure. If you regularly wake up in pain, have the cause checked by a doctor.
So: which pillow for stomach sleepers?
Usually a low one, and for some people none at all. How low depends on your measurements and your mattress. If you sleep well, stick with your pillow. If you're unsure, choosing by feel remains guessing; with measuring you don't have to guess. If you sleep on your back, you'll also find guidance in our guide Pillow for back sleepers.
Find your size: Get measured now or find a stockist near you.
Thijs van der Hilst, physiotherapist (non-practising)
Inventor of Pillowise
