How to Calculate Pillow Height: 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 factors, 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 sinks down. If it is too high, your head is pushed to the side. Either way, your cervical spine isn't in line with the rest of your back all night long.
This gap is different for everyone. Two people of the same height can have very different shoulders and necks. A standard pillow doesn't take that into account. To learn about the standard sizes available and what really matters when it comes to size, read our guide Pillow Size: Standard Formats and What Really Matters.
Which measurements do you need?
For Pillowise, we measure at three points. An ordinary tape measure is all you need, and it's easiest with a second person. Our pillow measuring page explains the process in more detail.
| 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 measure tight |
| Neck circumference | Once all the way around your neck | Measure all the way 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 role?
Yes, and often more than you might think. The same person needs a higher pillow when sleeping on their side than when sleeping on their back. If you sleep on your stomach, you usually need the lowest pillow. Your mattress matters too: on a soft mattress, your shoulder sinks in deeper and the gap to your head gets smaller. On a firm mattress, your shoulder stays up and the pillow has to support correspondingly more.
That's why, in addition to 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 calculate 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. In our view, if you're going to go to the trouble of measuring, all of your measurements should count.
Pillowise combines the three measurements with your sleeping position and mattress in a single algorithm. The result isn't a number of centimetres, but one of six pillow sizes, each in its own colour: Pink, Orange, Green, Blue, Red and Purple.
How do you determine 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 determine your pillow size using your phone's camera.
- Have it measured for you. At a Pillowise retailer near you, a trained staff member will take your measurements. There you can also try out your pillow right away and test a different size for comparison.
What a well-fitting pillow doesn't promise
A pillow at the right height is not a cure. It makes sure 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 assessed by a doctor.
You should also expect 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 top layer made of Tencel and is washable at 40 °C. The materials are certified to STANDARD 100 by OEKO-TEX, and you get a 5-year warranty. You can find more about our sleeping pillow and how it is built on its product page. For children, there is Pillowise Junior in three sizes. To find out whether a child needs a pillow at all, and from what age, read our guide Children's 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, on the other hand, 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 retailer near you.
Thijs van der Hilst, physiotherapist (non-practising)
Inventor of Pillowise
