How to Calculate Pillow Height: Finding the Right One
The right height for your pillow can't be read off a single number. It depends on your shoulder width, neck circumference and neck length, as well as your sleeping position and your mattress. Once you know these five things, you no longer have to guess at pillow height.
Why does pillow height matter so much?
A pillow should fill the space between your head and the mattress, no more and no less. When you lie on your side, the gap between your ear and the mattress is roughly the same as the width of your shoulder. If the pillow is too low, your head drops downwards. If it is too high, your head is pushed to one side. Either way, your cervical spine spends the whole night out of line with the rest of your back.
This gap is different for everyone. Two people of the same height can have very different shoulders and necks. A standard pillow takes no account of that, and if you're curious about common formats, you can read more in Pillow size: standard formats and what really matters.
Which measurements do you need?
For Pillowise, we take measurements at three points. An ordinary tape measure is enough, and it's easiest with a second person.
| Measuring point | How to measure | What to watch for |
|---|---|---|
| Shoulder width | From shoulder to shoulder across your back | Follow the curve of your back and don't pull the tape tight |
| Neck circumference | Once all the way around your neck | Measure right around, not just the front |
| Neck length | From the underside of your ear to the tip of your shoulder | Stand up straight with your shoulders relaxed |
Do sleeping position and mattress play a part?
Yes, and often more than you'd think. The same person needs a higher pillow when lying on their side than when lying on their back. If you sleep on your front, you usually need the lowest pillow. Your mattress counts too: on a soft mattress your shoulder sinks in further, so the gap to your head gets smaller. On a firm mattress your shoulder stays higher, and the pillow has to do correspondingly more.
That's why, alongside the three measurements, we always ask about your preferred sleeping position (back, side or front) and your mattress (soft, medium or firm).
Can you simply work out pillow height yourself?
You'll find rules of thumb online, such as “pillow height equals shoulder width divided by two”. Rules like this are a start, but they ignore neck circumference, neck length and mattress. Our view: if you're going to the trouble of measuring, all the measurements should count.
Pillowise combines the three measurements with your sleeping position and mattress in a single algorithm. The result isn't a figure in centimetres but one of six pillow sizes, each with its own colour: Pink, Orange, Green, Blue, Red and Purple.
How do you find your Pillowise size?
- Measure yourself. Enter your three measurements, your sleeping position and your mattress on our measuring page.
- Scan with your smartphone. With PillowScan at scan.pillowise.com, you can find your pillow size using your phone's camera.
- Have yourself measured. At a Pillowise stockist near you, you can have your measurements taken. You can also try out your pillow there straight away, and test another size for comparison.
What a well-fitting pillow doesn't promise
A pillow at the right height is not a cure. It helps your head and neck rest at night in a way that suits your body. If you have persistent neck or shoulder complaints, please have them checked by a doctor.
You should also allow a short period to get used to it. If you've slept for years on a pillow that was too high or too flat, the new position often feels unfamiliar for the first few nights.
And how is the Pillowise pillow made?
The Pillowise pillow measures 55 x 35 cm and has a memory foam core, made in our factory in the Netherlands. The cover has a moisture-regulating Tencel top and is washable at 40 °C. The materials are certified to STANDARD 100 by OEKO-TEX, and you get a 5-year guarantee. For children there is Pillowise Junior in three sizes. If you're wondering whether a child needs a pillow at all, you can read more in Children's pillow: when does a child need one?
So: do you need to calculate your pillow height?
If you sleep well and wake up in the morning without a stiff neck, your pillow probably suits you and you needn't change anything. If, on the other hand, you regularly wake up with a tense neck or keep rearranging your pillow during the night, it's worth measuring. Three measurements, your sleeping position and your mattress: that's all it takes.
Find your pillow size now or find a stockist near you.
Thijs van der Hilst, physiotherapist (non-practising)
Inventor of Pillowise
