Calculate Pillow Height: How to Find the Right Height for You
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 as large as your shoulder is wide. If the pillow is too low, your head drops down. If it's too high, your head is pushed sideways. Either way, your neck spends the whole night out of line with the rest of your spine.
This gap is different for everyone. Two people of the same height can have very different shoulders and necks, and a standard pillow takes no account of that. To find out which standard sizes are out there and what really matters when it comes to size, read our guide Pillow Size: Standard Sizes and What Really Matters.
Which measurements do you need?
For Pillowise, we measure in three places. An ordinary tape measure is all you need, and it's easiest with a second person.
| Measurement | 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 straight with your shoulders relaxed |
Do sleeping position and mattress play a role?
Yes, and often more than you'd think. The same person needs a higher pillow when sleeping on their side than on their back. Stomach sleepers usually need the lowest pillow. Your mattress matters too: on a soft mattress your shoulder sinks in deeper, so the gap to your head gets smaller. On a firm mattress your shoulder stays up, and the pillow has to do more of the work.
That's why, alongside the three measurements, we always ask about your preferred sleeping position (back, side or stomach) and your mattress (soft, medium or firm).
Can you simply work out your pillow height yourself?
You'll find rules of thumb online, such as “pillow height equals shoulder width divided by two”. Rules like these are a start, but they ignore neck circumference, neck length and mattress. We think that if you're going to the effort of measuring, all of your measurements should count.
Pillowise combines the three measurements with your sleeping position and mattress in one algorithm. The result isn't a number of 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 Measure Up page.
- Scan with your smartphone. With PillowScan at scan.pillowise.com, you can work out your pillow size using your phone's camera.
- Get measured. At a Pillowise stockist near you, a specialist will take your measurements. There you can also try your pillow out for a lie-down 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 ongoing discomfort in your neck or shoulders, please have it checked by a doctor.
You should also allow a short adjustment period. 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 warranty. For children there's Pillowise Junior in three sizes. Whether a child needs a pillow at all, and from what age, is covered in our guide Kids' Pillows: When Does a Child Need a Pillow?.
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 don't need to change anything. If you regularly wake up with a tense neck, or keep adjusting 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
