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Last Updated May 5, 2025
Pillow shopping can feel more complicated than it should be, especially when you come across terms like “loft.” If you’ve ever wondered why a pillow felt too thick or too flat, chances are it didn’t match your loft needs. In this guide, we’ll break down everything you need to know about pillow loft, such as what it is, why it matters, and how to choose the right one based on your preferred sleeping position, body type, and mattress. We’ll also walk through common mistakes people make and how to avoid them.
Key Takeaways:
Pillow loft is just a fancy word for pillow height. It’s measured in inches, usually from the surface of your bed to the top of the pillow when it’s not compressed. But real-world loft isn't just about that static measurement. The pillow’s fill, firmness, and your body weight all influence how much it compresses under your head.
In general, there are three loft categories:
One crazy fact is that a pillow that looks thick might flatten under pressure, while a thinner-looking pillow might stay firm and elevated!
Your pillow is a key component of your sleep posture. The position your head and neck take while you're lying down directly influences the alignment of your spine. If that alignment is off, it can lead to everything from mild morning stiffness to chronic pain over time.
When the loft is too high, your head can tilt forward or to the side unnaturally, placing strain on your neck, shoulders, and even your lower back. A pillow that’s too low can let your head droop backward, compressing joints and putting stress on your upper spine.
Over time, the result can be poor sleep quality, tension headaches, neck pain, and even numbness in the arms. These are subtle effects at first, but it's gonna add up for sure.
A proper pillow loft helps reduce those issues by keeping your posture neutral and muscles relaxed, thereby providing the much-needed pressure relief during the hours when your body is supposed to be recovering.
One of the easiest ways to narrow down the right loft is by looking at how you sleep. Your go-to sleeping position plays a major role in how much support your head and neck need.
Back sleepers need a pillow that supports the natural curve of the neck without forcing the head forward.
A medium loft is usually the sweet spot. You want a pillow that gently raises your head enough to keep it in line with your spine, without angling it upward like you’re trying to look at your feet.
Contour pillows with a dip for the head and raised edges can be helpful here, as they cradle the neck while supporting the head.
If you’ve ever woken up with a sore upper back or felt like your neck muscles had to do all the work overnight, your pillow might be to blame.
Side sleepers have the most space to fill between their head and the mattress, so a high-loft pillow is the best fit. Your neck should be supported so that your head doesn’t tilt up or down toward the mattress. If your shoulder is broad, you’ll need even more loft to keep your spine in line.
Firmness matters here, too. A soft, high-loft pillow might flatten out by midnight, leaving your head unsupported. Look for a pillow with a bit of structure, something that maintains its height even after hours of use. If you wake up with one shoulder feeling pinched or numb, your pillow might not be doing its job.
Side sleeper-specific pillows, like the cuboid side sleeper pillow and egg crate side sleeper pillow, can do wonders if you're a constant side sleeper. They're ergonomically designed to accommodate the position.
If you sleep on your stomach, your head is already turned to one side, which puts your neck in a compromised position. Adding a thick pillow only worsens that angle. A low pillow height, ideally soft and compressible, reduces the angle between your neck and spine. In some cases, no pillow at all might be more comfortable.
Alternatively, some stomach sleepers place a thin pillow under the chest or pelvis to reduce lower back strain. If you wake up feeling tight in the lower back or with neck tension, consider how your pillow is contributing to that misalignment.
For people who shift between positions throughout the night, flexibility is key. A medium loft pillow is often the best compromise, especially if it has adjustable fill. Shredded latex foam, buckwheat, or a down pillow can offer the kind of customization combination sleepers need.
You might also consider keeping more than one pillow type on hand, or using an adjustable loft pillow that lets you remove/add fill as needed.
Your sleep position isn’t the only thing that matters. A few other personal details can make a big difference in finding the right loft for you.
Broader shoulders (especially for side sleepers) usually need a higher loft to properly support the head and neck. Narrow shoulders may find high-loft pillows too bulky.
People with larger or heavier heads will naturally compress their pillows more. A pillow that starts out at a medium or high-loft could become low-loft once your head settles in. In this case, a firmer fill material might help maintain proper support. Conversely, lighter individuals may not compress their pillows much at all, which means they can often get by with a lower loft and softer material.
How soft or firm your mattress is changes how high your head ends up resting. If you sleep on a soft mattress, your body
sinks in, reducing the distance between your head and the mattress surface. In that case, a lower loft pillow might
provide better alignment.
But if your mattress is firm and doesn’t contour much, your body stays more elevated, and you’ll likely need a higher loft pillow to match that height. So, always factor in your mattress feel before choosing a pillow.
While pillow loft is a major factor, it's not the only thing that determines whether a pillow will truly work for you. Several other important details can influence comfort, support, and long-term satisfaction.
Different fills not only affect how a pillow feels but also how it performs over time. Memory foam offers slow, contouring support that maintains loft, while down and feather pillows feel soft and luxurious but may compress more quickly. Latex pillows are naturally resilient and breathable, while synthetic fills like polyester are usually more affordable but may break down faster.
Some pillows trap heat more than others. If you wake up sweaty or frequently flip your pillow to find the “cool side,” pay attention to temperature regulation features.
Materials like perforated natural latex, ventilated memory foam, shredded foam, and a breathable pillow shell (like cotton or bamboo) can help keep you cooler through the night.
Did you know that the size of your pillow can affect how well you sleep at night? A larger pillow can give combination sleepers more space to move around without losing support, while a standard-size pillow may offer better structure and consistency for single-position sleepers.
Some modern pillows let you add or remove fill to customize the loft and firmness to your liking. Adjustable pillows are particularly useful if your sleep habits change or if you’re experimenting with what feels best. They’re also great for combination sleepers who need flexibility.
If you have allergies, pay attention to the pillow’s materials. Natural latex, hypoallergenic memory foams, and bamboo pillows can help minimize allergic reactions.
Higher-end pillows can be a bit pricey, but they tend to hold their shape and support longer than cheaper alternatives.
Check if the pillow comes with a warranty, and be realistic about how often you're willing to replace it.
Also, look for pillows that have easy-care options, like machine-washable covers or moisture-wicking fabrics.
Loft and firmness often get lumped together, but they refer to very different things. Loft is about the height of the pillow, while firmness describes how resistant it is to pressure.
You can have a high-loft pillow that’s soft and squishy, or a low-loft pillow that’s stiff and supportive.
You can have a high-loft pillow that’s soft and squishy, or a low-loft pillow that’s stiff and supportive.
If you're a side sleeper with a high-loft pillow that compresses too easily, it might not actually support you through the night. In that case, a firmer pillow with the same loft rating would be more effective. For stomach sleepers, a low-loft pillow that’s too firm can feel like a rock.
Retail displays can be deceiving. A pillow that looks tall and plush might sink dramatically the moment you lie down. Always test the pillow or look for reviews that mention how it holds up overnight. Consider the fill, because down and microfiber will compress more than memory foam or latex.
Your pillow and mattress work together to support your body. A pillow that feels perfect on a firm mattress might be too tall on a soft one. When in doubt, try to match the pillow loft with how much your mattress lets your body sink in.
We get it, having one "universal" pillow seems easier than the other way around. But if you shift positions, or share your bed with someone who sleeps differently than you do, having more than one pillow option can actually improve sleep quality for everyone.
Loft is important, but it's not a magic fix. Pillow shape, contouring, and material also matter. If you’re dealing with chronic pain, try a cervical pillow or one designed for orthopedic support. And if nothing helps, it might be time to evaluate your entire sleep setup, not just the pillow.
The right pillow loft isn’t about what’s trendy or what worked for your friend; it’s about finding the right support for your body and sleep style. Take the time to think about how you sleep, the shape of your body, and the type of mattress you use. And don’t be afraid to experiment. A small change in loft can mean the difference between waking up refreshed or starting your day with a crick in your neck.
Always remember, your pillow should work with you, not against you.
The best loft depends on your sleep position. Low loft (under 3") works well for stomach sleepers, medium loft (3"-5") suits back sleepers, and high loft (over 5") is best for side sleepers.
Choose based on your sleep position, body size, and mattress firmness. Side sleepers usually need a high loft for neck alignment. Back sleepers need a medium loft to support the natural curve of the neck. Stomach sleepers need a low loft to avoid neck strain.
It refers to fill power, not pillow height. An 800 loft (or fill power) means the down is very fluffy and insulating. Higher numbers mean better quality and more loft per ounce of down.
Your pillow should provide proper head, neck, and spinal alignment. That usually means 4-6 inches for side sleepers, 3-5 inches for back sleepers, and under 3 inches for stomach sleepers.
You can measure loft by placing the pillow flat on a hard surface and using a ruler or tape measure to determine the height from the surface to the tallest point of the pillow. Keep in mind that this is uncompressed loft—the real feel may be lower once you rest your head on it.
Adjustable loft pillows can be a great option, especially if you’re a combination sleeper or unsure about your exact needs. They allow you to add or remove fill to find the perfect height, making them more versatile than fixed-loft pillows.
Absolutely. Poor neck alignment during sleep can contribute to tension headaches, especially in the morning. Choosing the right loft can help reduce this strain and prevent related discomfort.
Not exactly. Children have smaller heads, narrower shoulders, and lighter body weight, so they typically need lower loft pillows. Overly thick pillows can strain a child’s neck just like they can for adults.
A mid-loft pillow is a pillow with a medium height, around 3 to 5 inches thick. It's designed to provide a balance between support and softness, making it a popular choice for back sleepers and combination sleepers.
A mid-loft pillow provides proper alignment to the head, neck, and spine without pushing the head too far forward or letting it sink too low.
It's often considered the "safe middle ground" for people who aren't sure whether they need a thick, high-loft pillow or a thinner, low-loft one.
However, your body size, sleep position, and mattress firmness can all affect whether a mid-loft pillow is the right match for you.
If you tend to sleep hot, the height of your pillow should support good airflow around your head and neck.
Generally, a low- to mid-loft pillow is best for hot sleepers, especially when it's made with breathable materials like latex, shredded foam, or cooling gel fibers.
A pillow that’s too thick can trap more heat around your face and neck, making you feel warmer throughout the night.
By contrast, a pillow with a moderate or lower height allows more space for air to circulate, which can help regulate your temperature better.
The correct pillow height depends heavily on different sleep positions, body size, and even how firm or soft your mattress is.
Back sleepers need a medium-height pillow that supports the natural curve of the neck without pushing the head too far forward.
Side sleepers usually require a higher loft to properly fill the space between their shoulder and head, helping to maintain a straight, neutral spine throughout the night.
Stomach sleepers, on the other hand, do best with a very thin pillow—or sometimes no pillow at all—to prevent excessive neck bending. Beyond these general guidelines, individual comfort is key.
Pillow thickness and pillow loft are closely related, but they aren’t exactly the same thing.
Pillow loft refers to the height of a pillow when it’s lying flat with no weight on it. It’s the measurement from the surface of the bed to the top of the pillow. Loft is often categorized into low, mid, or high, and it’s an important factor in how well a pillow supports your head and neck alignment.
Pillow thickness, meanwhile, is a more general term that people often use interchangeably with loft, but it can also refer to how thick the pillow feels once you're actually lying on it. Some pillows might look tall at first glance, but compress significantly under your head, making them feel thinner than their loft measurement suggests.
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Disclaimer: What is said in this article has been referenced from multiple sources and is intended only for educational and informational purposes. Please note that no content in this article is a substitute for professional advice from a qualified doctor or healthcare provider. Always consult an experienced doctor with any concerns you may have regarding a health condition or treatment, and never disregard any medical suggestions or delay in seeking treatment because of something you read here.
