Pillow Height Guide: Finding The Perfect Fit
Pillow Height Guide: Finding The Perfect Fit
How High Should Your Pillow Be?
There’s no perfect pillow height for everyone, it really comes down to what feels best for you. Things like how you sleep, your body shape, and even the pillow material all play a part. Some pillows compress a lot, so what matters most is how high it feels when you're actually lying on it. Use our definitive pillow height guide to finally figure out the right height and size to suit your body.
How To Choose Your Ideal Pillow Height
Choosing the right pillow height and firmness is key for restful sleep free of aches and pains. But did you know that your preferred sleeping position plays a significant role in determining the ideal pillow? Side Sleepers: You'll need a firmer, higher pillow (approximately 10–18 cm) to fill the space between the head and mattress, ensuring the neck and spine remain aligned. Back Sleepers: You're going to benefit from a medium-loft pillow that supports the natural curve of the neck without pushing the head too far forward. Stomach Sleepers: Need a soft, low-profile pillow, or sometimes no pillow at all, to prevent neck strain.
How To Choose Your Ideal Pillow Height
Choosing the right pillow height and firmness is key for restful sleep free of aches and pains. But did you know that your preferred sleeping position plays a significant role in determining the ideal pillow? Side Sleepers: You'll need a firmer, higher pillow (approximately 10–18 cm) to fill the space between the head and mattress, ensuring the neck and spine remain aligned. Back Sleepers: You're going to benefit from a medium-loft pillow that supports the natural curve of the neck without pushing the head too far forward. Stomach Sleepers: Need a soft, low-profile pillow, or sometimes no pillow at all, to prevent neck strain.
Adjusting To Different Bodies
However, finding a pillow that caters to your specific needs can be challenging, especially if your sleeping position varies or if you're outside the average height range.
This is why we invented the Groove® Adjustable Memory Foam Pillow 2.0, it's a versatile solution designed to adapt to your unique sleep preferences. It's made up of four adjustable panels, that allowing you to customise it for your ideal height and firmness to suit every height, shoulder width and sleeping position.
Whether you're shorter than 162 cm, taller than 180 cm, or tend to switch positions during the night, our pillow adjusts to provide you with the perfect night's sleep designed to relieve neck and back pain.
Adjusting To Different Bodies
However, finding a pillow that caters to your specific needs can be challenging, especially if your sleeping position varies or if you're outside the average height range.
This is why we invented the Groove® Adjustable Memory Foam Pillow 2.0, it's a versatile solution designed to adapt to your unique sleep preferences. It's made up of four adjustable panels, that allowing you to customise it for your ideal height and firmness to suit every height, shoulder width and sleeping position.
Whether you're shorter than 162 cm, taller than 180 cm, or tend to switch positions during the night, our pillow adjusts to provide you with the perfect night's sleep designed to relieve neck and back pain.
Pillow Height Guides
Side Sleepers Pillow Height Table
| Users Height (cm) | Pillow Height (cm) |
|---|---|
| Less than 135cm | 7-8cm High |
| 135-145cm | 9-10cm High |
| 145-155cm | 10-12cm High |
| 155-165cm | 11-12cm High |
| 165-175cm | 11-13cm High |
| 175-185cm | 13-15cm High |
| 185-195cm | 13-15cm High |
| 195cm And Over | 15-18cm & Higher |
Back Sleepers Pillow Height Table
| Users Height (cm) | Pillow Height (cm) |
|---|---|
| Less than 135cm | 7-8cm High |
| 135-145cm | 7-10cm High |
| 145-155cm | 8-10cm High |
| 155-165cm | 8-11cm High |
| 165-175cm | 9-12cm High |
| 175-185cm | 10-12cm High |
| 185-195cm | 10-13cm High |
| 195cm & Over | 10cm-15cm & Higher |
Experience The Perfect Sleep With The Groove® Adjustable Pillow 2.0
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Ideal for back and side sleepers
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Alleviates neck stiffness and compression
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Five different combinations to match your body
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Fits petite frames or those under 5'4"
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Fits broad frames or those over 5'11"
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Aligning the head and spine, reducing headaches and shoulder pain.
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Ideal for back and side sleepers
![]()
Alleviates neck stiffness and compression
![]()
Five different combinations to match your body
![]()
Fits petite frames or those under 5'4"
![]()
Fits broad frames or those over 5'11"
![]()
Aligning the head and spine, reducing headaches and shoulder pain.
The Pillow Height Test
Here's a simple and quick test to find your ideal pillow height: 1. Position Yourself Against A Wall: Stand next to a wall in the same posture you adopt while sleeping, whether that's on your side, back, or stomach. 2. Measure The Gap: Gently rest your head against the wall. Observe the space between your head and the wall; this gap represents the support your pillow needs to provide. 3. Test With A Pillow: Place a pillow in the gap and see how the alignment of your neck and spine and feels. Your head should be level, and your neck should maintain a natural curve. You want a pillow that fills this gap appropriately and this will support your head and neck, promoting a neutral spine position and reducing the risk of discomfort.
The Pillow Height Test
Here's a simple and quick test to find your ideal pillow height: 1. Position Yourself Against A Wall: Stand next to a wall in the same posture you adopt while sleeping, whether that's on your side, back, or stomach. 2. Measure The Gap: Gently rest your head against the wall. Observe the space between your head and the wall; this gap represents the support your pillow needs to provide. 3. Test With A Pillow: Place a pillow in the gap and see how the alignment of your neck and spine and feels. Your head should be level, and your neck should maintain a natural curve. You want a pillow that fills this gap appropriately and this will support your head and neck, promoting a neutral spine position and reducing the risk of discomfort.
Pillow Height FAQs
Is A Low Or High Pillow Better?
Smaller individuals often feel most comfortable with a lower pillow, as it better suits their frame. Those with a larger build (shoulder width) or taller may need a higher pillow to keep their head, neck, and spine properly aligned, and to help reduce the risk of issues like sleep apnea.
The need for different sized pillows is why we invented the Groove Adjustable Memory Foam Pillow, as you can customise the height and loft to fit your unique body.
Can My Pillow Be Too High?
Yes, it can. If your pillow is too high for the way you sleep, it can throw your neck out of alignment and lead to discomfort. A common sign is waking up with a stiff neck. For instance, if you sleep on your right side and wake up with pain on the left side of your neck, your pillow may be too high, causing your neck to stretch or cramp unnaturally during the night.
How Do You Know If Your Pillow Is Too Low?
If your pillow is too low, your head may tilt backward, causing strain on your neck. A good way to check is to lie down in your usual sleeping position and notice the angle of your head:
- If your chin is lifted and your head tilts back, your pillow is probably too low.
- If your chin drops toward your chest or you can see your feet, your pillow might actually be too high.
The goal is a neutral spine, where your head, neck, and shoulders are aligned without tilting up or down.
What Is The Best Pillow Height For Neck Pain?
Your ideal pillow height depends largely on your sleeping position, and getting it right can make a big difference in easing neck pain.
As a general guide, a pillow around 15 cm high is a great starting point for most combination sleepers but be sure to use our pillow height table to find your perfect depth.
Side sleepers usually benefit from a medium to high loft (depth) pillow to keep their neck aligned.
Back sleepers tend to need a low to medium loft (depth) to support the natural curve of the neck.
Everyone’s body is different, so the key is to find the height that feels most supportive and keeps your spine in a neutral position. Check out the Groove Adjustable Memory Foam Pillow for the perfect night's sleep customised to your body.
Should Side Sleepers Have A High Pillow?
Side sleepers generally sleep best with a medium to high loft pillow. That’s because sleeping on your side creates a natural gap between your head, neck, and shoulders, and a taller pillow helps fill that space to keep your spine aligned. Use our pillow height test method to find your perfect height.
While higher pillows often provide better support in this position, comfort is still personal, so the best pillow is one that feels right and supports your neck properly.
Should Your Shoulders Be Under Your Pillow?
No, your shoulder shouldn’t be under the pillow. Keep your shoulder just below the pillow and make sure your neck is comfortably supported. Your pillow is meant to support your head and neck, keeping your spine in a neutral position, not to prop up your shoulders.
If your pillow is too high or too low, or if your shoulder ends up resting on it, it can cause strain in your neck, shoulders, and upper back.
How Elevated Should Your Head Be When Sleeping?
Your head should be elevated just enough to keep your neck in a neutral, comfortable position. If you sleep on your back, a thin pillow that supports your head without pushing your chin down or tilting your head back is ideal. The goal is to maintain proper spinal alignment for a restful, pain-free sleep, check out Groove 's range of memory foam pillows that help relieve neck, back and hip pain to aid in a restful night's sleep.