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 the fact that you find yourself adjusting things in your sleep. The good news: the right height can be worked out from just a few measurements.
How can you tell your pillow doesn't fit?
These are the signs we hear about again and again. On their own they don't say much, but when several show up 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 beside it | yes | |
| Chin pointing toward your chest when lying on your back | yes | |
| Head tilts toward 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 alignment. When you lie on your back, your chin is pushed toward your chest; when you lie on your side, your head tilts upward. Your neck then lies slightly bent for hours. Many people only notice this once they switch pillows.
And with a pillow that is too low?
A pillow that is too low lets your head sink. You see this mostly when lying on your side: your shoulder then carries too much weight, and your head hangs toward the mattress. Many people compensate by putting an arm under the pillow or folding the pillow in half. That helps for a moment, but not for the whole 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 looked at by a doctor, not by a pillow guide.
What we can say for certain: 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 during the night with your arm or the pillow.
- Measure. Determine your shoulder width, neck circumference and neck length. You can read how in our guide Calculating your pillow height.
- Find the right size. Enter your measurements along with your sleeping position and mattress on the Measuring page, or have yourself measured at a retailer near you. Where a display is available, you can also try your size and another size 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 recommend a suitable pillow to my patients. There was only high, low or "medium", and that rarely fit.
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. If, on the other hand, you recognize yourself in several of the signs in the table, then take your measurements. 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 retailer near you.
Thijs van der Hilst, physiotherapist (non-practising)
Inventor of Pillowise
