Log in
"Every morning when I wake up, even though I've had enough sleep, I still feel tired." "My performance the next day has declined since I bought a new pillow." If you're getting enough sleep but still feel tired, the height of your pillow might be to blame.
So, what is the height of the pillow you're currently using? Not many people would be able to answer that immediately. However, pillow height can significantly impact a person's well-being the next day.
In this article, we'll explain the ideal pillow height. Read this article and incorporate a pillow of the right height into your life.
What is the ideal pillow height?
Knowing your ideal pillow height is the first step toward a healthy daily life. While the ideal pillow height varies from person to person, it is generally as follows:
| When sleeping on your back | 1.5〜5cm |
| When sleeping on your side | 4～10cm |
| When sleeping on your stomach | 0.5～3cm |
Specialty pillow stores measure each individual and suggest the best-fitting pillow height, but it can be difficult to determine the ideal height on your own due to the specialized knowledge required. Therefore, for those who want to find the perfect pillow themselves, we will introduce three key points for choosing the correct pillow height.
1: A height that properly supports the cervical spine
The cervical spine supports the head, which accounts for about 1/10 of an adult's body weight. The ideal height is one that properly supports the cervical spine without putting a strain on it during sleep, and maintains a correct posture.
It is said that filling the gap from the head to the shoulders when lying on your back is about 1.5 to 5 cm. You may want to fine-tune it to a height that suits you.
2: A height where the spine forms a gentle S-curve when sleeping on your back
The human spine has a physiological curve to support the body and enable bipedalism, forming a gentle S-shape. However, if the natural curve of the spine is distorted, it can lead to stooped posture or swayback, ultimately putting a strain on the body.
The same can be said for sleeping posture. If you cannot maintain a beautiful S-curve when lying on your back, your body's weight will not be evenly distributed, which can cause shoulder stiffness and lower back pain.
Specifically, the ideal height is when the angle of inclination from the neck to the head is 10-15 degrees, and the tip of the chin is about 5 degrees lower than the forehead.
Using a pillow of the appropriate height ensures that the spine forms a gentle S-curve, leading to comfortable sleep.
3: A height that keeps the spine straight when sleeping on your side
For those who often sleep on their side, an ideal pillow height is one that keeps the spine straight. If the pillow is too high and your neck is bent upward, it can put a strain on one side of your body and cause shoulder stiffness. Therefore, choose a pillow height that keeps your body in a straight line from head to toe, as shown in the illustration.
The ideal pillow height for side sleeping is slightly higher than for back sleeping, around 4-10 cm. Side sleeping also has the advantage of making it easier to keep the airway open, which can be effective in improving snoring. Therefore, if you are troubled by snoring, we recommend reviewing both your sleeping posture and pillow height.
If you would like to know more about sleeping posture, please refer to this article:
What is the ideal sleeping posture? A thorough explanation of back, side, and stomach sleeping positions
Symptoms caused by an ill-fitting pillow height
If your pillow is too high or too low, preventing you from sleeping in the correct posture, it can have various negative effects on your sleep. Here, we explain the symptoms that often arise from an ill-fitting pillow height.
- Snoring and sleep apnea
- Headaches
- Stiff shoulders
- Lower back pain
- Reduced sleep quality
Snoring and sleep apnea
When a pillow is too high, it can compress the airway. When it's too low, the tongue can fall back and obstruct the airway. Both can lead to sleep-disordered breathing problems such as snoring and sleep apnea.
Headaches
Pillows that are too high can cause headaches such as migraines or tension headaches. This is because a high pillow can compress blood vessels in the neck and head, impairing blood flow.
Also, if a pillow is too low, headaches can occur due to muscle tension or poor circulation.
Stiff shoulders
An ill-fitting pillow height can lead to tension or compression in the shoulder and chest muscles, causing stiff shoulders. If it worsens, you may experience numbness in your body or neck pain, so it's important to be careful.
For more details on neck pain upon waking, please refer to the following article:
Is neck pain upon waking caused by your pillow? Symptoms of an ill-fitting pillow and how to choose the right one
Lower back pain
If a pillow is too high or too low, it prevents you from maintaining the ideal "S-curve" sleeping posture. This can lead to excessive weight on the lower back or an over-arched back, which can cause lower back pain.
Reduced sleep quality
Symptoms like those described above can significantly negatively impact sleep quality.
Since sleep quality affects daily activities and performance, it is crucial not only to ensure sufficient sleep but also to review pillow height and sleeping posture to maintain that quality.
Height can be adjusted with ingenuity
Sometimes you buy a pillow and then realize it feels a little off in height. In such cases, you can adjust the height with just a bath towel.
If the pillow is too low
- Place a towel under the pillow and rest your head on it.
- Check if the gap in your neck is filled and if you can maintain an S-shape posture.
- If not, add more towels or fold them to adjust the height.
If the pillow is too high
- Fold a towel and place it under your shoulders.
- Check if the gap in your neck is filled and if you can maintain an S-shape posture.
- If not, add more towels or fold them to adjust the height.
You can also change the height by simply adjusting the distribution of the filling. While it's a small adjustment, it has the potential to improve your well-being the next day, so please give it a try.
Other key points to consider when choosing a pillow besides height
Size
Ideally, a pillow should be large enough to prevent your head from falling off even when you toss and turn, meaning it should be slightly larger than your head.
Specifically, it's best to choose one that is about three times the width of your head and has enough depth to cover your shoulders, typically 60cm or more in width and 35cm or more in depth.
Firmness (Material)
The rate of deterioration of a pillow varies depending on the material; some maintain the same comfort for several years, while others may wear out in just a few months.
For example, polyester cotton pillows are soft and can be washed, keeping them clean, but their durability is not very good.
If the filling can be replaced, you only need to swap it out, but if not, you have no choice but to buy a new one.Consider your preferred sleeping comfort and durability, and check the material beforehand.
Ease of turning over
If you can't turn over smoothly, the same parts of your head and body will continuously bear the load. While pillows that easily sink in provide a good fit, some can make it difficult to turn over, so we recommend choosing a pillow with moderate elasticity.
Ease of care
Even if a pillow looks clean, it can accumulate various kinds of dirt. If left unaddressed, this can lead to yellowing, odors, mold, and dust mites.
Since some pillows can be washed and others cannot, if you want to clean your pillow regularly or use your favorite pillow for a long time, it's a good idea to choose one made of washable material.
Washable materials generally include:
- Polyester fiberfill
- Polyester resin (pipe)
- Beads
- Thermoplastic elastomer (TPE)
- Kolmabeads
- Straw
For information on how to care for your pillow, please also refer to the following article:
What is the correct way to wash a pillow? Washing machine and hand-washing methods, and easily washable materials
Achieve a restful sleep with a pillow of the right height for you
Simply changing your pillow's height can significantly alter your well-being and condition the next day. Many people may not have paid much attention to this before, but please remember how significant its impact can be.
Finally, here's a brief summary of this article:
- Pillow height affects sleep quality.
- When lying on your back, an ideal height is one that allows your spine to form a gentle S-curve.
- When lying on your side, an ideal height is one that keeps your spine straight.
- Slight height adjustments can be made with a single bath towel.
- Besides height, pillow size and ease of turning over are also important.
By considering these points and using a pillow of the right height for you, you can achieve a restful sleep every night.
Brain Sleep's 3 recommended pillows for enhancing sleep quality
Brain Sleep has developed a variety of pillows to meet our customers' sleep needs and concerns. Here are some of our recommended items and their features.
