Pillow Height for Side and Back Sleepers: How to Choose Your Loft

Most people choose a pillow by squeezing it in a store or reading a star rating. Height gets less attention, but it's one of the first things you notice once your head is down. Here's a plain guide to pillow height, or loft, for side and back sleepers.

What "loft" means

Loft is the pillow's height. The Sleep Foundation puts it simply: "Loft refers to the height of the pillow – not necessarily the firmness" (Sleep Foundation). Two pillows can be the same height and feel completely different, because one squashes and the other doesn't. Height and firmness work together.

The usual ranges

The Sleep Foundation groups loft into three bands: "low (less than 3 inches), medium (3 to 5 inches), or high (more than 5 inches)" (Sleep Foundation). Many brands don't list a loft at all, so treat these as a rough guide for reading labels and reviews.

It also notes that "your ideal loft will depend on factors such as preferred sleep position and head size" (Sleep Foundation). There's no single right number. There's a range, and then your preference.

Side sleepers

On your side, there's more space between your head and the mattress, set by the width of your shoulders. That's why side sleepers usually reach for a taller pillow. The Sleep Foundation says "people who sleep on their side generally benefit from the thicker profile of a high-loft pillow" (Sleep Foundation).

A few practical notes:
- Broader shoulders often want more height. If a pillow feels low on your side, try a taller one.
- Firmness matters as much as height. A tall, very soft pillow can end up feeling low once your head sinks in.
- Length can help. The Sleep Foundation notes that the extra volume of a king pillow may suit side sleepers who don't want to fold or reshape their pillow, and those who switch sides during the night (Sleep Foundation).

Back sleepers

On your back, there's less space to fill, so most people want something in the middle. The Sleep Foundation says "back sleepers tend to prefer mid-loft pillows between 3 and 5 inches thick" (Sleep Foundation).

If a pillow feels like it's pushing your chin toward your chest, it's probably too tall for back sleeping. If your head feels like it's tipping back, it's probably too low.

If you switch positions

Plenty of people start on their back and end up on their side, or the other way around. If that's you, a medium height you can live with in both positions is usually the easiest place to start. A pillow that holds its shape matters here, because you're asking it to work at more than one angle in the same night.

Stomach sleepers are a different case. The Sleep Foundation notes that "stomach sleepers typically like a very thin pillow" (Sleep Foundation).

Height changes once you lie down

A pillow's height on the shelf isn't its height under your head. The Sleep Foundation points out that "the pillow usually compresses once your head is laid on the pillow," and that "softer pillows compress more" (Sleep Foundation). It adds that "body weight also affects how much a pillow compresses, so sleepers in higher weight ranges may need pillows with more loft" (Sleep Foundation).

Two things follow:
- Judge height lying down, not standing in the aisle.
- Watch for change over the night. Some fills puff up at bedtime and flatten by 3 AM. Construction plays a part: the Sleep Foundation notes that "gusseted down or down alternative pillows may also hold up better than non-gusseted models" (Sleep Foundation). A gusset is a fabric strip that gives a pillow side walls.

How to tell if your pillow fits

The Sleep Foundation's test is the honest one: "Ultimately, you need to ask yourself: Does it feel right?" (Sleep Foundation). To make that question easier to answer:
1. Lie in your usual position for a few minutes, not just a few seconds.
2. Notice whether you keep adjusting. Folding, stacking or punching a pillow into shape every night is a sign the height isn't right for you.
3. Check the morning, not just the night. Does it still feel the same height when you wake up?
4. Know the return terms before you buy. Height is personal. Our refund policy allows a return request within 30 days after receiving the item, if it's unused and in its original packaging, with a receipt or proof of purchase.

Where the MOSO Black Performance Pillow sits

Here's how ours fits this guide, in the words on our product page:
- Profile: it "sits at a lower profile than a traditional down pillow," and its dense fill "holds a steady height all night instead of puffing up or flattening out."
- Feel: medium firm with a soft hand, for back, side and combination sleepers.
- Build: a 2-inch gusset with white piping.
- Sizes: Standard/Queen 18 × 26 in (1000 g fill), $109 (2-pack $169). King 18 × 36 in (1440 g fill), $119 (2-pack $179). Charcoal or Silver.

So if you love a tall, puffy pillow, ours may feel lower than you're used to. If you want a height that stays put through the night, that's what it's built for. We don't list it for stomach sleepers.

The fill is viscose made from bamboo, blended with bamboo charcoal and tourmaline. It's breathable and designed to sleep cool. The bamboo charcoal and tourmaline convert your body heat into far-infrared energy, which you don't feel as heat, and reflect it back to your body. It's a cool pillow. There's no polyester in the fill or the ticking, and no microplastics.

We're a Denver company, and every pillow is assembled and finished in Denver. Returns follow our refund policy; see it for conditions.

Denver delivery

Between Centennial and Westminster, free same-day hand delivery runs 7 days a week: orders placed by 1 PM MT are delivered the same day, per our shipping policy. Elsewhere in the U.S., standard shipping is free on orders over $99. New customers: HELLOMOSO takes 10% off.

Get the MOSO Black Performance Pillow →

Keep reading: Pillow for Athletes: A Plain Buyer's Checklist · Bamboo Pillow vs Memory Foam · Cooling Pillow for Hot Sleepers

— Team MOSO

FAQ

How high should my pillow be for side sleeping?
Usually taller than for back sleeping. The Sleep Foundation says side sleepers generally benefit from a high-loft pillow, which it defines as more than 5 inches. Shoulder width and firmness change what feels right.

How high should my pillow be for back sleeping?
Most back sleepers prefer a mid-loft pillow, which the Sleep Foundation puts at 3 to 5 inches.

What does pillow loft mean?
Loft is the pillow's height, which is separate from its firmness.

Is a King pillow better for side sleepers?
Not automatically. The Sleep Foundation notes the extra volume of a King may suit side sleepers who don't want to fold or reshape their pillow, and those who switch sides during the night.

How tall is the MOSO Black Performance Pillow?
We describe it as lower profile than a traditional down pillow, with a dense fill that holds a steady height all night. Sizes are 18 × 26 in (Standard/Queen) and 18 × 36 in (King).