What pillow height is best for you?

What pillow height is best for you?

To wake up feeling refreshed and free from aches and pains, it's important that your chosen pillow helps with maintaining a neutral spine position. But how high is too high, or how low is too low? We break down the importance of selecting the appropriate pillow height and how to do it.

What height should your pillow be?

Establishing the pillow height that is perfect for you is important as pillows can alter ones spinal alignment. Selecting a pillow with the incorrect height for you can impact upon your sleep quality and spinal alignment, resulting in back or neck pain. On the flipside, finding your perfect pillow can actually help with alleviating back, neck or shoulder pain.

To wake up feeling refreshed and free from aches and pains, it's important that your chosen pillow helps with maintaining a neutral spine position. A neutral spine refers to the position of your spine where all three curves are in proper alignment and there is the least amount of stress placed upon the structures

Your Sleep Position

If your shoulder and ear lines up, you've found your pillow height. 

Knowing your sleeping position is imperative for choosing the right pillow. However, finding the right height for your sleep position also depends on your body type and mattress.

Your Body Type

Body type is less of a consideration for pillow height when compared to sleep position, which should be your primary focus in finding the right pillow height. Take the below into consideration when selecting your perfect pillow:

  • If you sleep on your side, your shoulder height will also play a role in your ideal pillow height. Broad shoulders mean more distance between your spine and the bed—this also means you will need a higher pillow.
  • Heavier sleepers will sink more into their mattresses, this means they may require lower (thinner) pillows

Your Mattress Firmness

Your mattress gives way to your body when you sleep. The extent of this depends on the firmness of your mattress.

Softer mattresses often mean the sleeper will sink further. As your spine will be closer to the height of the mattress, you can opt for a lower profile pillow.

Your Pillow Firmness

As with mattresses, pillows have different levels of firmness. Pillows comprised of a down filling are often softer and will compress during the night under the weight of your head/shoulders. Foam pillows generally don't suffer the same compression and maintain their shape better during the night.

Your correct pillow height

We've established that there isn't a one size fits all pillow, so where to start?

You can get a good estimate on the right kind of pillow for you based on your sleep position.

If you're a side sleeper - medium density pillows of a mid-high height are best suited to you to help keep your spine in a neutral position. 

Your perfect pillow - by Natalie Memory Foam Pillow

If you're a back sleeper - consider a pillow of mid-height.

You've got options! Depending on your needs, there a a few by Natalie pillows perfect for you. 

For a medium firm feel - by Natalie Cooling Memory Foam Pillow

For a soft feel - by Natalie Eco Down Alternative Pillow

If you're a stomach sleeper - reduce the risk of back strain by choosing a mid-high profile pillow.

Your perfect pillow - by Natalie Cooling Memory Foam Pillow

If you can't quite figure out what you're after, or switch between a bunch of different positions when you sleep, we'd recommend the by Natalie Cooling Memory Foam Pillow

    More top tips

    Here are some final tips to keep in mind as you peruse through your options:

    If you are a hot sleeper, a cooling memory foam pillow could be ideal. If you have allergies, you might prefer a foam or polyfill pillow over down. And if you’re on a budget, consider a polyfill pillow that gives you a cozy sleep. The right pillow for you is the one that suits your body and lifestyle.

    Next, choose the pillow height that you think will help you maintain ideal spinal alignment (taking the firmness of your mattress and pillow into account).

    Your pillow should feel flexible, molding to your body shape. But most importantly, your pillow must feel comfortable.


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