The short answer: choose a pillow that keeps your head and neck in a comfortable, natural line with your spine in your usual sleep position. Side sleepers usually need a higher, fuller pillow to fill the space between the shoulder and head; back sleepers usually do well with a medium height; and stomach sleepers usually prefer a thin, soft pillow. Your mattress matters too: the more you sink into it, the less pillow height you need.
A pillow is a small purchase that makes a big difference to how a bed feels. Here’s how to think about it.
Height (loft) matters most
“Loft” is how tall a pillow is when your head rests on it. The goal is simple: your head shouldn’t tilt up toward the ceiling or drop down toward the mattress. Firmness and fill change how much a pillow compresses, so two pillows that look the same height in the package can feel very different once you lie down. That’s why it helps to try a pillow in your actual sleep position rather than just squeezing it.
A quick check: lie in your usual position and have someone look at you from the side (or from behind, if you sleep on your side). Your nose should line up roughly with the center of your body, without your head tipping up or down.
Pillows by sleep position
Side sleepers
Lying on your side leaves a gap between your ear and the mattress roughly the width of your shoulder. A side sleeper’s pillow needs to fill that gap so the neck stays level. Many side sleepers like:
- A higher loft, or a firmer pillow that doesn’t flatten too much.
- A shape that supports the neck as well as the head.
- Sometimes a second pillow between the knees for comfort.
Pregnancy pillows and body pillows are also popular with side sleepers who like something to hug or rest a knee on.
Back sleepers
Back sleepers usually want a medium loft that supports the curve of the neck without pushing the head forward. A pillow that’s too high can tip the chin toward the chest; one that’s too flat can let the head fall back. Some back sleepers like a pillow that’s a little fuller at the bottom edge to cradle the neck.
Stomach sleepers
When you sleep on your stomach, your head is turned to the side and a tall pillow bends the neck upward. Stomach sleepers usually prefer a thin, soft pillow, or none under the head at all. Some put a thin pillow under the hips instead. If you’re trying to sleep on your side more often, a body pillow can make the change feel more natural.
Combination sleepers
If you change positions through the night, look for a medium loft that adapts. Pillows you can shape or scrunch, or with an adjustable fill, can work well, because you can make them fuller for side sleeping and flatter on your back.
Fill types at a glance
- Memory foam: holds its shape and contours to your head and neck. Some designs add cooling features.
- Down and down-alternative: soft and moldable; you can push them into the shape you like. Layered designs, such as triple-layer down pillows, combine a supportive core with a softer outside.
- Shaped and specialty pillows: including pregnancy pillows and pillows designed for side sleepers.
We carry a wide variety, including memory foam pillows, triple-layer down pillows and pregnancy pillows. See our pillows.
Pillow sizes and how many you need
Pillows come in standard, queen and king sizes. The size is about width, not support: a king pillow is longer, not taller. Two standard or queen pillows fit across most Queen beds, while King beds often use king pillows so the width is covered. If you move around a lot, a longer pillow gives you more room to shift without sliding off the edge. Many people also keep an extra pillow for reading or sitting up, though an adjustable base can do that job instead.
Your mattress changes the pillow you need
This is the step most people skip. On a soft mattress your shoulders and hips sink in, so your head sits closer to the surface and you need less pillow height. On a firmer mattress you stay higher, so a fuller pillow may feel better. That’s why it’s worth choosing a pillow with your new mattress, not before it. If you’re still deciding on the mattress, start with mattress firmness by sleep position.
When to replace a pillow
- It stays flat or folded after you fluff it.
- It’s lumpy, or the fill has bunched up.
- You keep folding it in half or adding a second pillow to feel comfortable.
- You wake up with your neck feeling stiff and it eases through the day. Pain can have many causes, so talk to your doctor if it continues.
A pillow protector helps keep a pillow clean between washes. Follow the care label for washing and drying; some fills can be washed and some can’t.
Try pillows with your mattress
The easiest way to choose is to test pillows on the mattress you’ll sleep on. We bring a range of pillows to your home with every mattress fitting, so you can try them in your own bedroom. Bring your current pillow into the comparison too; it’s a useful reference point for what you like and don’t like. Take the Mattress Match quiz and tick “pillows”, or book your free at-home fitting.
