Pillow too high or too low? How to tell
You can usually tell that a pillow is too high or too low in the morning: a stiff neck, tense shoulders, or finding that you unconsciously adjust things during the night. The good news: the right height can be worked out from just a few measurements.
How can you tell your pillow doesn't suit you?
These are common signs. On their own they say little, but when several of them occur together, it's worth taking a closer look.
| Sign | More likely too high | More likely too low |
|---|---|---|
| Stiff or tense neck in the morning | yes | yes |
| You push an arm under the pillow | yes | |
| You fold or scrunch up the pillow | yes | |
| You push the pillow away or end up lying half off it | yes | |
| Chin pushed towards your chest when lying on your back | yes | |
| Head tilts towards the mattress when lying on your side | yes | |
| Tingling or pressure in the lower shoulder when lying on your side | yes |
What happens with a pillow that is too high?
A pillow that is too high pushes your head out of line. When you lie on your back, your chin is pushed towards your chest; when you lie on your side, your head tilts upwards. Your neck then lies slightly bent for hours. Many people only notice this when they change their pillow.
And with a pillow that is too low?
A pillow that is too low lets your head sink. You see this mainly when lying on your side: your shoulder then carries too much weight, and your head hangs towards the mattress. Many people compensate by putting an arm under the pillow or folding the pillow double. That helps for a moment, but not all night.
Is it really the pillow?
Not always. A sagging mattress, an unfamiliar sleeping position or stress can also lead to tension. And persistent neck pain, headaches or numbness should be seen by a doctor, not dealt with in a guide about pillows.
What we can say for certain, though: the right pillow height is different for everyone. It depends on shoulder width, neck circumference, neck length, sleeping position and mattress. A pillow that suits your partner well may be too high or too low for you.
What can you do?
- Observe. For a week, pay attention to how you wake up and whether you adjust things with your arm or the pillow during the night.
- Measure. Determine your shoulder width, neck circumference and neck length. You can read how in our guide Calculating pillow height.
- Find the right size. Enter your measurements, sleeping position and mattress on the Measuring page, or have yourself measured at a stockist near you. There you can also try lying on one size higher and one size lower for comparison.
How Pillowise finds the right size
The Pillowise pillow comes in six sizes, each with its own colour. Our algorithm calculates which size suits you from three measurements, your sleeping position and your mattress. I developed this measuring method as a physiotherapist because I couldn't find a suitable pillow to recommend. There was only high, low or "medium", and that rarely fitted.
A note on getting used to it: if you have slept on an unsuitable pillow for a long time, the right height often feels unfamiliar for the first few nights. Give yourself a few nights.
So: is your pillow too high or too low?
If you wake up rested and without a stiff neck, your pillow is probably fine, even if it isn't made to measure. Even a pillow that once suited you can lose its shape over time, and our guide How often should you change your pillow? explains when it's time for a new one. If, on the other hand, you recognise yourself in several of the signs in the table, then measure up. Three measurements, your sleeping position and your mattress are enough, and you no longer have to guess.
Find your pillow size now or find a stockist near you.
Thijs van der Hilst, physiotherapist (non-practising)
Inventor of Pillowise
