What pillow size and height should you choose?

When buying a new pillow, one of the most important decisions is the pillow height. The ideal pillow height depends mainly on your sleeping position and the firmness of your mattress. Choosing correctly can make the difference between waking up refreshed or with a stiff neck.

In this article, you'll learn more about why pillow height matters, how it affects your sleep, and how to pick the right height for your sleeping style.

When people talk about pillow “size,” what they often mean is height (or loft) – how thick the pillow is when you lie on it. Most pillows fall into four height categories:

• Low pillows
• Medium pillows
• High pillows
• Extra high pillows

A pillow’s height depends on both the type and amount of filling inside. For example, if you sleep on your side, your pillow needs enough height to keep your head aligned with your spine. A low pillow that’s too low or a high pillow that's too high can push your neck out of its natural position, causing discomfort over time.

Pillow height isn’t just a comfort preference – it directly affects how well your body is supported overnight. A pillow that fits your sleeping position helps keep your neck and spine in a straight line, which also helps your muscles relax and prevents tension build-up.

Rule of thumb: Spine and neck in a straight line
Your pillow should support your head and neck so that your spine stays naturally straight. If your pillow is too high or too low, your head will be angled, and you may wake up with neck pain. If that happens, it’s time to replace your pillow with one that better suits your body and sleeping style.

The best starting point for choosing the right pillow height for you is your sleeping position. Together with your mattress firmness, this determines how much space your pillow needs to fill under your head and neck. Here’s how sleeping position and mattress firmness work together:

• Side sleepers on a firm mattress
  A firm mattress doesn’t let your shoulder sink in much, so there’s a larger gap between your head and the mattress.
  → Choose a high or medium pillow to fill that space properly.
• Side sleepers on a soft mattress
  Your shoulder sinks more into a soft mattress, which means the gap under your head is smaller.
  → Choose a medium pillow for balanced support.
• Back sleepers
  When sleeping on your back, your head shouldn’t be pushed forward. Generally, the softer the mattress, the lower the pillow should be. On very soft mattresses, the pillow should be almost flat.
  → Choose a low or medium pillow depending on your comfort.

If you sleep on your stomach, which is less ideal for spinal alignment, a very low pillow – or none at all – is usually best.

• 4. Consider the filling inside your pillow

• The pillow’s filling type also affects its height, feel, and how easily you can adjust it:
• Fibre filling
  Synthetic fibres give a bouncy, elastic feel. Some fibre pillows let you adjust the height by removing or adding filling, which is useful if you want a custom fit.

• Natural filling
  Down, feathers, wool, or silk fillings are easy to shape, so you can fluff or flatten the pillow to match your preferred height. This is practical if you switch between sleeping on your back and side.

• Special filling
  Memory foam or layered foam pillows are comparatively firmer and thus offer more structured support, especially for side sleepers. Some specialist pillows are adjustable in height, as they have removable layers that let you fine-tune the height until it feels just right for you. 

When choosing a new pillow, focus on three key factors:

1. Your sleeping position
2. The firmness of your mattress
3. The filling inside the pillow

The right combination will keep your neck and spine aligned, helping you sleep more comfortably through the night.

At JYSK, we offer pillows in a wide range of heights, fillings, and price levels. If you’re unsure about which one to choose, check out our ultimate guide to choosing the right pillow or visit your local JYSK store for guidance from our staff and to test different pillows in person.