Find the Right Pillow Loft – Sleep Better Tonight
Finding the Right Loft for Better Sleep
If you’ve ever woken up with a stiff neck or sore shoulders, your pillow might be the reason. Most people shop for pillows based on softness or fill material, but there’s another factor that matters even more: loft.
Loft is simply the height of your pillow when it lies flat, and it plays a huge role in keeping your spine aligned while you sleep. Too much loft tilts your head forward or sideways. Too little loft lets your head sink, straining your neck. The result is the same: poor alignment, restless sleep, and morning pain.
The good news? Once you understand how loft works, finding the right pillow for your body and sleep style is simple.
What Pillow Loft Means
When you hear “pillow loft,” think about how thick a pillow looks from the side. Pillows generally fall into three ranges:
- Low loft: under 3 inches
- Medium loft: 3 to 5 inches
- High loft: 5 inches and above
Some pillows are adjustable, allowing you to add or remove filling until you reach the perfect height. These can be especially helpful if you aren’t sure which loft works best or if your sleep position changes during the night.
Why Loft Matters
Your spine has a natural curve, and the job of a pillow is to keep that curve supported. If your pillow is the wrong height, your neck and shoulders are forced out of position. Over time, that can lead to chronic pain, poor rest, and even headaches.
Think of loft as the bridge between your mattress and your head. Get the bridge right, and everything stays aligned. Get it wrong, and you’ll feel it by morning.
Best Loft by Sleeping Position
Your sleep position is the single biggest factor in choosing the right loft.
Side Sleepers
Side sleepers need more height, usually 4 to 6 inches, to fill the gap between the head and shoulder. Without enough loft, the head droops, throwing the spine out of line. With too much loft, the head tilts upward. The goal is a pillow that keeps your neck level with your spine.
Coop Home Goods Adjustable Pillow
Back Sleepers
Back sleepers are best with a medium loft pillow, around 3 to 5 inches. The pillow should support the natural curve of the neck without pushing the head too far forward. A pillow that’s too tall can strain the neck, while one that’s too flat can cause the head to fall back.
Tempur-Pedic TEMPUR-Cloud Pillow
Stomach Sleepers
Stomach sleepers need the lowest loft — ideally under 3 inches, or sometimes no pillow at all. A thick pillow forces the neck back and twists the spine. A thin, soft pillow, or even resting directly on the mattress, is usually best.
Brooklinen Down Pillow, Low Loft
Other Factors That Influence Loft
While sleep position is the main guide, a few other things can change what loft you need.
- Body size → People with broader shoulders often need higher loft to stay aligned.
- Mattress firmness → Softer mattresses let you sink in more, reducing the pillow height needed.
- Adjustability → If you’re unsure, adjustable-fill pillows let you customize the height until it feels right.
Quick Guide
Here’s a simple breakdown to remember:
- Side sleepers → Medium to high loft (4–6”)
- Back sleepers → Medium loft (3–5”)
- Stomach sleepers → Low loft (<3”)
FAQs
What loft pillow is best for neck pain?
Side sleepers with neck pain usually do best with a medium-high loft around 5 inches. Back sleepers should stick with 3–4 inches.
What’s the difference between pillow loft and firmness?
Loft is the pillow’s height. Firmness is how soft or hard it feels. They definitely aren’t the same. A pillow can be tall and soft, or flat and firm. The loft has no bearing on how firm or soft your pillows are.
Do memory foam pillows lose loft?
Yes, most memory foam pillows compress with use and need to be replaced every 18–24 months.
Final Thoughts
One of the easiest ways to improve your sleep, is simply choosing the right pillow. Just start with your main sleep position, factor in your body type and mattress, and aim for a pillow that keeps your spine neutral.
👉 Want to see real examples? Check out our roundup of the Best Pillows for Side Sleepers for top-rated options that balance loft, comfort, and support.