Pillow Too High? Why It Happens and What to Do
A pillow is too high when it lifts your head above the line of your spine while you sleep. The right height depends on the gap between your head and the mattress, and that gap differs from person to person.
Key takeaways
- Pillow height should match your body: shoulder width, neck size, sleeping position and mattress firmness all play a part.
- A pillow that suits your partner can be too high for you. Stock pillows come in a few heights, but bodies do not.
- A free measurement at a Pillowise provider near you replaces guesswork with a fitted size.
Why does a pillow end up too high?
On your side, your shoulder is the widest point between head and mattress. The pillow has to fill that gap and no more. If it is taller than the gap, your neck bends upward for hours. A narrow-shouldered person on a thick pillow is a common example.
Your mattress matters too. How far you sink in changes the gap. A heavier person sinks deeper and may need a lower pillow, which is why weight is not part of the Pillowise calculation and the position on the pillow is checked instead.
In a small pilot EMG study of 15 adults, a pillow height matched to shoulder width produced the lowest neck and shoulder muscle activity during side sleeping (Jiao et al., 2025). We cover it in side sleeping, shoulder width and pillow height.
How do I know my pillow is too high?
We list the signs in how to tell if your pillow is the wrong height. For a first check, ask a partner to look at you from the side. Your nose should not point toward the ceiling, and your head should not tilt up or down away from your spine.
What can I try first?
- Remove a layer. If you stack pillows or fold one, take away one layer.
- Check your position. Pillow height depends on the position in which you fall asleep. If you are unsure, assume side.
- Look at your mattress. Our guide on choosing a pillow by sleep position and mattress explains how the two interact.
What does this not tell us?
The height studies are small and mostly include healthy adults. A lower pillow will not fix every stiff neck. If you have pain that persists, numbness, or pain after an injury, see your own provider. A fitted pillow is an adjunct to care, not a treatment.
How does Pillowise approach pillow height?
We take three measurements: shoulder width, neck circumference and neck height. We add your sleeping position and mattress firmness. The Pillowise algorithm then picks one of 7 sizes, which indicates the right size for about 95% of people. The provider checks your position on the pillow and adjusts if needed. If you are still adjusting after 7-10 days, the 30-day comfort guarantee lets you exchange for another size or return it for a refund. Return shipping is paid by the customer. See what happens in a pillow fitting.
Find a provider near you
Pillowise is sold only through licensed chiropractors, physical therapists and massage therapists. The measurement is free at every provider.
Find a Pillowise provider near you for a free measurement.
Are you a chiropractor, PT or LMT? Learn how to offer fitted pillows in your practice.
Thijs van der Hilst, physiotherapist
Co-founder of Pillowise
