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How Pillow Height Affects Sleep Quality

Jan 24, 2025

Do you often wake up with a sore neck or feel unrested despite clocking the recommended hours of sleep? You might not realise it, but your pillow could be the culprit. Finding the right pillow height, or pillow 'loft, is crucial for ensuring proper sleep posture, preventing neck pain, and improving sleep quality.

Let's explore how pillow loft impacts sleep and how you can select the right one for your needs. We’ll also highlight expert insights and the Putnams pillow range, which can help you sleep better.

Se also - Get the Hotel Pillow Feeling with Putnams

Red haired woman lying on the Putnams Pillow range

What Is Pillow Loft and Why Does It Matter?

Pillow loft, often referred to as pillow height, is essentially the thickness of your pillow when no weight is applied to it. It directly impacts the alignment of your head, neck, and spine as you sleep. The goal is to maintain a neutral spine, ensuring comfort and reducing the risk of neck pain or stiffness.

A pillow that’s too high can push your head upwards, placing strain on your neck and shoulders. Conversely, a pillow that's too low may leave your head unsupported, causing your neck to sink uncomfortably.

TRY - The Pillow Loft Guide Height Calculator

Benefits of Choosing the Right Pillow Height

The benefits of choosing pillow thickness correctly can be revolutionary to your sleep quality. Proper pillow height (loft) can:

Improve Sleep Posture by aligning your head and spine.
Reduce Neck and Shoulder Pain, promoting both comfort and recovery.
Enhance Sleep Quality by preventing tossing and turning due to discomfort.
Alleviate Snoring by promoting unobstructed airflow, especially for back sleepers.

Your pillow’s height is not a one-size-fits-all solution, as it depends on factors such as sleep position, body size, and mattress firmness.

Now that we've established the importance of pillow loft, let's explore how to determine if yours is too high or too low.

How Do I Know If My Pillow Is Too High or Too Low?

It’s easy to check if your pillow is the wrong height. Look for these signs:

Your Pillow May Be Too High If:

You wake up with stiffness or pain in the neck and shoulders.
Your head feels unnaturally elevated during sleep.
You notice that your upper shoulders tilt slightly backwards when lying down.

Your Pillow May Be Too Low If:

Your head feels unsupported, sinking below the natural line of your spine.
You experience neck strain, especially at the base of your neck.
Your shoulder dips forward when lying on your side.

A pro tip is to have someone observe your sleep posture or take a photo while you lie on your pillow. Your head and spine should form a straight line. If deviations are significant, it’s time to reconsider your pillow loft.

Best Pillow Height for Different Sleep Positions

Your sleeping position is one of the most important factors in determining pillow loft. Here's a breakdown based on position:

Side Sleepers

Optimal Height: Medium to high loft (5-7 inches).
Why It Matters: Side sleepers need a pillow that fills the gap between their head and mattress to prevent their neck from tilting.
Putnams Recommendation: The Putnams Side Sleeper Pillow is ergonomically designed to keep your head well-supported and aligned with your spine.

Knee Pillow - Side Sleeper - Adjustable Strap - "I already have a wool duvet & pillow so was eager to try this cushion as I have bad sciatica at times & am uncomfortable in bed. This has certainly relieved my pain & I sleep much more comfortably at night. Well done Putnams for another great product. Would highly recommend." Karen G

Back Sleepers

Optimal Height: Medium loft (4-5 inches).
Why It Matters: Back sleepers benefit from a pillow that gently cradles their head without tilting it too far forward.
Putnams Recommendation: Opt for the Putnams Memory Foam Pillow, which contours to your head and neck for ultimate comfort.

Putnam Memory Foam Pillow - "If you want a pillow that actually keeps your neck in the right position so you don't get neck ache, is firm yet soft and comfortable, and lasts a long time: this is the place. I bought my first Putnam's pillows for 14 years ago! I should have replaced it a couple of years ago as, although it kept it's shape over all those years and still kept my neck straight, it wasn't quiet as firm anymore. I have just treated myself to a replacement and the new one (the same model) is perfect. Yes, they are pricier than other companies, but they work and I am proof that they last!" - Sarah A

Stomach Sleepers

Optimal Height: Low loft (3 inches or less). (7.5cms or less)
Why It Matters: Stomach sleepers require a flat pillow to prevent excessive neck extension and strain.
Putnams Recommendation: The Front Sleeper Pillow by Putnams provides gentle support while ensuring proper spine alignment for stomach sleepers.

Front Sleeper Pillow - Thin Pillow - "I have been looking for a pillow for front sleepers for years, does the trick and keeps you cool!" - Stacy P

Combination Sleepers

Optimal Height: Medium loft or adjustable height.
Why It Matters: Combination sleepers, who switch positions throughout the night, need a versatile pillow that supports multiple sleeping postures.
Putnams Recommendation: Choose the Putnams Height Adjustable British Wool Pillow for flexible support.

Height Adjustable British Wool Pillow - "This pillow is a very clever design as it is height adjustable. Comes with 6 separate layers. I am currently using 4. I assume over time they may lose a bit of depth given they are a natural product. At that point, I will add my extra 2 layers. Would highly recommend. Very comfortable for me for all sleeping positions and fully natural product, which is essential in my opinion." - Sally C

Person sleeping in bed on a Putnams memory foam pillow

Best Pillow Height for Neck Pain

If you suffer from chronic neck pain, investing in an orthopaedic pillow can be a game-changer. Proper support ensures your neck muscles relax during sleep, reducing inflammation and stiffness.

Tips for Reducing Neck Pain:

Switch to an Ergonomic Pillow: Look for contours specifically designed to cradle your neck, such as the Putnams Original Pillow.
Match the Loft to Your Position: Side and stomach sleepers will need different heights to relieve strain.
Tweak Your Setup Until It Feels Right: Add a towel under your pillow if you need extra support, or remove additional layers if it feels too high.

Side Effects of High or Low Pillow Heights

High Pillow Side Effects:

Compressed airflow, potentially leading to snoring or disrupted breathing.
Increased risk of neck and upper back pain due to misalignment.
Added pressure on the shoulders for side sleepers.

Low Pillow Side Effects:

Under-supported neck leading to tension and strain.
Poor spine alignment, especially for side and back sleepers.
A greater risk of wrinkles (yes, pillows can influence this!).

Hence, finding the right height is critical to optimise both your comfort and health.

How to Choose Your Ideal Pillow Height

To choose the perfect pillow height, consider the following factors:

Your Sleeping Position – Use the guide above to determine the loft that suits you.
Body Mechanics – Broader shoulders require higher pillows, particularly for side sleepers.
Mattress Firmness – Softer mattresses result in more sinking, which may require a lower-loft pillow.
Material and Firmness of the Pillow – Memory foam retains its shape better, offering steady support for an extended period.

Explore Putnams’ Pillow Range

The Putnams pillow range offers something for everyone:

Side Sleeper Pillow for unmatched side support.
Memory Foam Pillow for contouring neck relief.
Adjustable Pillow to adapt to changing needs.

With superior materials and ergonomic designs, Putnams is your go-to for achieving restful sleep.

Person showing the inside of a Putnams Height Adjustable British Wool Pillow

Sleep Better, Live Healthier

Achieving high-quality sleep starts with the right pillow. By understanding the basics of sleep ergonimics and how pillow loft affects sleep posture and learning how to select the ideal pillow for your needs, you can wake up refreshed and pain-free.

Don't compromise your health or comfort, make the right investment with a pillow that supports your unique sleep needs.

Still unsure about the best pillow for you? Explore the Putnams pillow collection to find your perfect match and start sleeping better tonight!