The Role of Pillow Loft in Spinal Health

Getting a good night's sleep isn’t just about comfort, it’s also about maintaining proper spinal alignment. One critical factor in achieving this is your pillow loft.

But what is pillow loft, and why is it so important?

Let's break it down. 

What Is Pillow Loft?

Pillow loft refers to the height or thickness of a pillow when it is resting flat.

It’s a key element in ensuring proper support for your head, neck, and spine during sleep. A pillow with the right loft provides the necessary support to keep your neck in alignment with the rest of your spine, preventing aches, pains, and poor quality sleep. 

Why Does Pillow Loft Matter for Spinal Alignment?

Your neck and spine are designed to follow a natural curve.

When this curve is disrupted, whether by a pillow that's too high or too low, it can lead to discomfort, stiffness, and even chronic pain over time. 

For example, a pillow with excessive loft forces your neck into an unnatural position, potentially causing neck strain and tension headaches.

Conversely, a pillow with insufficient loft may leave your neck unsupported, leading to poor posture and discomfort. 

See also - How Pillow Height Affects Sleep Quality

Matching Pillow Loft to Your Sleeping Position

The way you sleep plays a crucial role in determining the best pillow loft. Here’s what matches each sleeping style perfectly for optimal support and alignment:

Back Sleepers

Back sleepers typically require a medium loft pillow to maintain a neutral head position. A pillow that's too high can tilt the head forward, while one that's too low offers inadequate support. (typical requirement 4-6 inches)

Side Sleepers

Side sleepers need higher loft pillows to fill the space between the head and shoulders, keeping the spine straight. Without proper elevation, their neck risks curving downward, causing muscle strain and poor posture overnight. (typical requirement 5-7 inches)

Stomach Sleepers

Stomach sleepers often benefit from a low loft pillow or no pillow at all, to minimise neck strain caused by turning the head to the side for extended periods. 

Quick Tip!

According to the International Sleep Products Association, around 63% of people sleep on their sides. If this is you, investing in a high-loft product is key to waking up pain-free.

See also - Pillow Height & Comfort

Other Factors to Consider When Choosing Your Pillow Loft

1. Your Body Type

Your build also affects how your pillow supports you.

• If you have broader shoulders or a heavier frame, a higher loft will offer better support.
• For smaller or lighter builds, a lower loft will prevent your head from tilting uncomfortably upward.

Putnams’ range of bespoke pillows, such as our Customizable Pillows, allows you to adjust the height for your body type.

2. Your Mattress Firmness

The firmness of your mattress determines how much your body sinks into it, impacting pillow height needs.

• Firm Mattress: A high loft pillow ensures your neck and spine stay aligned, as the firm mattress prevents significant sinkage. Try our Adjustable Pillow Range to tailor your support.
• Soft Mattress: A low loft pillow works best to counter deeper sinkage and maintain balance.

3. Personal Preference

Above all, your comfort matters most!

It may take some experimentation to find the right loft, but remember, the goal is to wake up refreshed and ache-free. Our Putnam Pillow Collection offers numerous options to suit individual preferences, backed by trusted customer recommendations.

A higher loft paired with a firm mattress creates perfect alignment, while a softer mattress pairs beautifully with a lower loft pillow. Both work to achieve comfort without compromising on posture.

Top Putnams Picks from our Comfort Collection.

1. The Putnam Self-Adjustable Pillow

Features:

• Fully customizable loft with easily removable foam layers for personalized height.
• Memory foam core for excellent support and shape retention.(FIRM option)
• Includes a soft, breathable, removable cover for easy cleaning.

Benefits:
Adjust to your perfect height with ease! This pillow is designed to meet the needs of every sleeper, whether you're a side, back, or stomach sleeper. Its adjustability ensures proper spinal alignment, reducing aches and enabling truly restful sleep.

2. The Putnams Front Sleeper Face Pillow - Thin Pillow

Features:

• Ultra-thin design tailored specifically for front sleepers.
• Soft, breathable foam core for gentle support and comfort.
• Promotes correct neck and spine alignment, reducing strain on pressure points.
• Hypoallergenic and comes with a removable, washable cover for added hygiene.

Benefits:
Designed with front sleepers in mind, the Putnams Front Sleeper Face Pillow provides the perfect balance of softness and support for those who prefer a lower loft. Its slim profile reduces unnatural neck angles, helping to alleviate soreness and improve sleep posture.

Lightweight and breathable, it ensures you stay cool and comfortable throughout the night. This pillow is an excellent choice for anyone seeking a practical, ergonomic solution to enhance their sleep experience.

Front Sleeper Face Pillow - Thin Pillow

I sleep on my belly and Putnams specialist pillow has been a revelation. No longer do I wake during the night to adjust my pillow, and no longer to I wake with a painful crick in my neck. I will admit the first night felt odd, but ever since my sleep has been solid and restful. Well worth the money. Thank you. - Caroline S

3. The Putnams Graphite Adjustable Pillow

Features:

• Adjustable height with removable graphite-infused foam layers for customizable support.
• Graphite technology for advanced heat dispersion, keeping you cool throughout the night.
• Ergonomically designed to maintain perfect spinal and neck alignment.
• Includes a luxuriously soft, hypoallergenic, and breathable cover.

Benefits:
Experience the next level of comfort with the Graphite Adjustable Pillow. Its graphite-enhanced foam not only ensures a refreshing, cool surface for sleep but also provides adaptive support tailored to your needs. 

Perfect for all sleeping positions, this pillow allows you to wake up free of neck strain and discomfort. With its sleek design and high-quality materials, it’s the perfect blend of innovation and personalized comfort for a better night’s rest.

Graphite Latex Pillow - Height Adjustable

This pillow is deceptively comfortable. Honestly, I didn't think I'd like it. When I first felt it, the material felt slightly hard and not as fluffy as I was used to. However, after an extended trial, I am a complete convert. It is soft enough to be comfortable, and firm enough to always keep its shape. I sleep well on it, and my spine is aligned. - Elizabeth B

4. The Putnams Height Adjustable British Wool Pillow

Features:

• Customizable height with removable layers of 100% British wool for personalized loft.
• Naturally hypoallergenic and breathable, ensuring a healthy sleep environment.
• Wool's temperature-regulating properties keep you warm in winter and cool in summer.
• Ethically sourced British wool encased in a soft, luxury cotton cover.

Benefits:
Celebrate the best of British craftsmanship with the Putnams Height Adjustable British Wool Pillow. This eco-friendly pillow merges tradition with innovation, giving you the flexibility to adjust its height for perfect neck and spine alignment.

The natural wool filling promotes superior breathability, wicks moisture, and regulates temperature, ensuring you stay comfortable all year round. Ideal for all sleepers, this pillow offers a blend of plush comfort and firm support, tailored to your unique needs.

Height Adjustable British Wool Pillow

This pillow is really comfy and just the right height - no neck pain since using this pillow and feels lovely to lie on. - Hannah A 

How Pillow Selection Affects Spinal Health

Research published in International Spine, Pain & Performance shows that prolonged use of an incorrect pillow loft can lead to muscle tension, nerve compression, and poor sleep quality.

Additional studies, such as those from PMC, highlight that specific pillow types interact differently with spinal health. For instance, memory foam and orthopaedic pillows adapt to your body shape far better than flat feather pillows, aligning the neck and spine more effectively.

Beyond pillow type, maintaining hygiene and structural integrity is just as important.

Experts recommend replacing your pillow every 18–24 months to ensure optimal support and cleanliness. 

Choosing the Right Pillow Loft for Your Needs

Here's how to select the perfect pillow loft based on your unique requirements:

1. Assess Your Sleeping Position: Determine whether you’re a back, side, or stomach sleeper.
2. Consider Body Size: People with broader shoulders might require higher-loft pillows, especially for side sleeping.
3. Try Before You Buy: Test different lofts and materials to find what feels most supportive.
4. Opt for Proven Designs: Memory foam and orthopaedic pillows are often rated best for spinal alignment.

See also - Pillow Height Calculator 

Discover Optimal Spinal Support with Putnams

At Putnams, we craft pillows designed to improve your spinal health.

Our range includes orthopaedic memory foam pillows, ergonomic cushions, and bed wedges, each thoughtfully designed to align your spine and improve sleep quality.