Determine the correct pillow height

The sofa is one important area of your life is. After all, you spend about a third of your life in bed, and this should be as relaxed and comfortable. With the mattress, you make sure that it has the right degree of firmness and that it relieves your back.

The pillow also has a major influence on how restful your sleep is. One feature that you shouldn’t ignore is the pillow height. Find out how high your pillow should be and what the height depends on.

First of all, you should be aware of why the pillow height is important. Because the pillow probably affects your sleep to a greater extent than you realize.

Do you wake up in the morning with tension or pain in your neck ? Then the main cause will be found in a pillow that is not suitable for your sleep. It will either be too high or too soft. As a result, your cervical spine does not receive sufficient support and the symptoms occur.

The pillow is essentially responsible for the posture of the head during sleep. It is important that the cervical spine follows its natural shape. It should not be hyperextended upwards or bent downwards.

The wrong pillow means that the muscles are stressed on one side and do not relax during sleep. Tension is inevitable over time and permanent postural damage can develop. Therefore, the principle applies that you urgently need to pay attention to the correct pillow height.

If you are plagued by headaches in everyday life , this can also be due to the pillow. Because the majority of headaches are caused by tension and insufficient blood circulation .

Use a pillow that addresses your sleep needs. The head should be gently laid down and the neck supported . Memory foam pillows and neck pillows, for example, meet these requirements perfectly . These are ergonomically designed and allow the muscles to relax during the night.

From a health point of view, the pillow height is an important factor. With the optimal height you promote the health of your cervical spine and can sleep much more relaxed.


Every body is individual. Accordingly, it cannot be said that one particular pillow height is ultimately better than another. Rather, it depends on how you sleep and how you get optimal support.

If the pillow is too low for you , it means that your head is too low. Your head falls back or down and overextends. This leads to tension in the muscles and it becomes more difficult for you to breathe. Overstretching the neck is also often responsible for snoring.

On the other hand, a pillow that is too high is just as unhealthy. Here the head is too high and is bent forward. The entire cervical spine is slightly compressed and can hardly recover during sleep. Tension and neck pain after sleeping are also the result.

In any case , your head should be level with your spine. This ensures that the cervical spine is in a natural position and is not damaged.

The height of the pillow is significantly influenced by the sleeping position . The choice of the pillow on the back will still be relatively easy. Most modern pillows are designed for this sleeping position and an average height is sufficient in most cases.

However, if you sleep on your side , a higher pillow will be necessary . Due to the sleeping position on your shoulder, your head is further away from the mattress. To prevent your head from falling sideways, the pillow must be higher and gently accommodate your head.

Exactly the other way around is the case with stomach sleepers . A flat pillow is more suitable for this . The common pillows mean that the head is too high and is pressed into the neck. A lower pillow helps you sleep in a healthier position and keeps your head level with your spine.


Following the general rules, you should now determine the correct pillow height specifically for you. Because in addition to the sleeping position are also your height and your physique factors influencing the cushion height. In the following you will learn how to measure the optimal height.


As a back sleeper, choosing the pillow height is easy. The posture in bed roughly corresponds to your standing position. You can find out what feels natural to you by standing with your back against the wall.

It would be healthy for the posture if the distance between the head and the wall is as small as possible. However, all the sitting and the forward position of the head mean that there is a larger gap between the head and the wall.

Measure how far the distance between the back of your head and the wall is. This is best done by a second person. During sleep, the pillow should compensate for this distance. So find a pillow whose height corresponds to this distance from the wall.


For side sleepers, the distance between the head and the shoulder is particularly important. The further away the shoulder is from the head, the greater the distance between the head and the mattress.

To determine the correct pillow height, you can also stand against the wall. This time, however, sideways to simulate side sleep. Now measure how far the distance between the head and the wall is.

Since you sink deeper into the mattress while you sleep on the side , you should peel off a few centimeters. If you have a point-elastic cold foam mattress, you can simply measure how deep you sink in while you are sleeping. Compared to the side position on the wall, you will have to subtract a few centimeters to find out your actual pillow height.

As a practical , special show side sleeper pillow . These are usually greater than 10cm in height and offer greater stability. A knee pillow could also be interesting for your sleeping position and promote your sleep.


If, on the other hand, you sleep on your stomach, this is the worst decision for your health anyway. Determining the optimal pillow height is not that easy. Sometimes it might be most comfortable for you to do without the pillow entirely. A particularly flat or flexible pillow , which is only a few centimeters high, will be the best choice as a stomach sleeper.


The pillow is an important foundation so that your head lies relaxed and the cervical spine is not exposed to any additional stress. The muscles should regenerate during the night and recover from the stresses of the day.

As a back sleeper a will cushion at a height of 7cm to be comfortable for most people.

Side sleepers , on the other hand, should use higher variants. It should be at least 8cm, better still 10cm .

For those who sleep on their stomach , a particularly flat pillow with a maximum height of 5cm is advantageous.

When choosing the pillow, make sure that your head is level with your body. This ensures that the spine retains its natural course and is neither overstretched nor compressed.

Jamie Clark

Hello, I’m Jamie Clark, 32 years old, and I have been living in the USA for a few years.
Since I was a child, I have suffered from a house dust allergy, severely affecting me. I felt the effects both while exercising and while sleeping. Constant sneezing after getting up and difficult breathing were the consequences. The allergy has also developed into asthma, which is still a sporting restriction today.

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