Pillow Height (Loft) Calculator
Find the right pillow height for your body, so your neck stays aligned and you wake up pain-free.
Why pillow height matters
The right loft keeps your head level with your spine. Too high and your neck bends up; too low and it drops down. Both cause the stiffness and aches many people blame on their mattress, when the pillow is the real culprit.
What is pillow loft?
Pillow loft simply means the height of your pillow when your head is resting on it. It is the single most important factor in whether a pillow keeps your neck in a neutral, healthy position. The right loft depends mostly on how you sleep, how broad your shoulders are, and how much your mattress lets you sink in.
How to use this calculator
- Pick your main sleep position. Side, back, stomach, or a mix.
- Choose your body frame. Broader shoulders generally need a higher pillow, especially for side sleepers.
- Choose your mattress firmness. A soft mattress lets your shoulder sink in, so you need a lower pillow. A firm mattress keeps you on top, so you need a slightly higher one.
The calculator combines these to suggest a loft range in inches and centimetres, plus the type of pillow that suits you.
Rough loft guide by sleep position
Side sleepers need the highest loft, usually around 4 to 6 inches, to fill the wide gap between the head and shoulder. Back sleepers do well with a medium loft of about 3 to 5 inches that supports the neck’s curve without pushing the head forward. Stomach sleepers need the lowest loft, around 2 to 3 inches or even no pillow, to avoid bending the neck backwards.
Why adjustable pillows are so useful
Because the ideal loft is a range, not a single number, an adjustable pillow (one you can add or remove fill from, like shredded memory foam) is the safest choice for most people. You can dial it in to the exact height that feels neutral for your neck. Learn more in our guide on how to choose a pillow, or see our picks for side sleepers, neck pain, and stomach sleepers.
Frequently asked questions
It’s dependent on sleeping position. Side sleepers typically require 4 to 6 inches, back sleepers 3 to 5 inches and stomach sleepers 2 to 3 inches or less. Use the calculator above for a range specific to your frame and mattress.
Lying flat on your back, ask someone to inspect your neck. If your chin is pushed towards your chest, the pillow is too high. If your head tilts back or down, it is too low. Your head should stay level with your spine.
Yes. If you sleep on a soft mattress, your shoulder will sink in, and your pillow will not have to fill as much space, so you should use a lower loft. A firm mattress will keep you on the surface, so a slightly higher loft is better.
The aim is a neutral neck, and the proper loft for your position and frame is generally best. For many, an adjustable pillow that can be adjusted to their liking is a good choice. This is not medical advice, but general guidance.
The medium, adjustable pillow is ideal for combination sleepers, as it can be used on your side (where you need the most loft) and on your back.
Place the pillow on a flat surface and measure its height at the centre while gently pressing to mimic the weight of your head. Compare that number to the range that this calculator provides.