PILLOW PAIRING
STOMACH SLEEPERS
BACK
SLEEPERS
SIDE
SLEEPERS
THE RIGHT PILLOW FOR YOUR SLEEPING POSITION
Choosing the right pillow thickness is essential for ensuring a good night's sleep, as it directly correlates with your sleeping position.
For back sleepers, a medium-thick pillow is generally ideal. This thickness helps maintain the natural curvature of the spine, providing adequate support for the head and neck without pushing them too far forward. A pillow that is too thick can cause discomfort and strain, while also blocking airways, while one that is too thin may not offer enough support, leading to neck pain.
Side sleepers, on the other hand, require a thicker pillow to fill the space between the head and shoulders. This ensures proper alignment of the spine and minimizes the risk of discomfort or pain in the neck and shoulders. A pillow specifically designed for side sleeping often features higher loft and firmness to accommodate this position.
For stomach sleepers, a thinner, softer pillow is more suitable to prevent the head from being elevated too much, which can lead to strain on the neck and discomfort.
BACK SLEEPERS
For back sleepers, a medium-thick pillow is generally ideal. This thickness helps maintain the natural curvature of the spine, providing adequate support for the head and neck without pushing them too far forward. A pillow that is too thick can cause discomfort and strain, while also blocking airways, while one that is too thin may not offer enough support, leading to neck pain.
SIDE SLEEPERS
Side sleepers, on the other hand, require a thicker pillow to fill the space between the head and shoulders. This ensures proper alignment of the spine and minimizes the risk of discomfort or pain in the neck and shoulders. A pillow specifically designed for side sleeping often features higher loft and firmness to accommodate this position.
STOMACH SLEEPERS
For stomach sleepers, a thinner, softer pillow is more suitable to prevent the head from being elevated too much, which can lead to strain on the neck and discomfort.
SLEEPING POSITIONS
CHOOSING A PILLOW BY MY SLEEPING POSITION
Choosing the right pillow thickness is essential for ensuring a good night's sleep, as it directly correlates with your sleeping position. If the pillow is too thick or too thin, your neck may not be in a comfortable position which can lead to cramping, headaches and poor sleep.
SMALL (-1 ADJUSTMENT)
MEDIUM (0 ADJUSTMENT)
LARGE (+1 ADJUSTMENT)
For individuals with average shoulder widths (16-20 inches), no size adjustment for shoulder width is recommended.
Each deviation from this average affects the necessary pillow height:
One standard deviation above average (shoulders 2-3 inches wider) should increase the pillow size by 1. For 3-4 inches wider, increase pillow size by 2.
One standard deviation below average (shoulders 2-3 inches narrower) should decrease the pillow size by 1. For 4-5 inches narrower decrease the pillow size by 2.
ADJUSTING FOR ANATOMY
WHAT'S THE RIGHT PILLOW FOR MY BODY?
When choosing the right pillow thickness, it’s essential to prioritize the body’s unique anatomy to maintain proper spinal alignment and overall comfort. The two areas that impact your pillow is weight (lighter individuals tend to sink less into comfort layers versus heavier individuals for example) and width of shoulders (for those that sleep on their side, broader shoulders creates more space between the head and mattress requiring a thicker pillow).
SHOULDER WIDTH
ADJUSTING FOR WEIGHT
Body weight influences the thickness of a pillow as heavier individuals tend to sink deeper into the mattress, reducing the need for a thick pillow. For individuals between 140-180lbs, do not adjust the thickness of the pillow due to weight. Use position and comfort to determine the thickness of the pillow. For people over 180 lbs, decrease the pillow by 1 size. In contrast, lighter individuals (under 140 lbs) should increase the size of the pillow by 1, as they sink less into the mattress.
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