Pillow Too High? Adjustable Pillows That Let You Fix It
A pillow that is too tall bends your neck upward all night. Find your right height free with a towel, then use an adjustable pillow to lock it in.
By Jamilur Rahman Updated November 5, 2026 · 7 min read
- Time
- 15 min
- Cost
- $20-$50
- Difficulty
- Easy
In this guide
Quick answer
A pillow is too high when it tips your head up and bends your neck. Side sleepers need a pillow about as tall as the gap from the ear to the outside shoulder, and back and stomach sleepers need less. Fold a towel tonight to find your height for free. An adjustable pillow lets you lock in that height, then change it when your needs change.
Free fix vs. permanent fix
Test your right height with a towel
- Measure the gap from your ear to your outside shoulder on your side
- Fold a bath towel into layers to find the height that keeps your neck level
- Pull fill out of your pillow if it has a zipper
- Stop stacking two pillows
How long it lasts: Good for the test and maybe a night or two. A folded towel is not a lasting pillow.
An adjustable loft pillow
A fixed pillow has one height, so if it is too tall, you have to buy another. An adjustable pillow has fill you can take out or put back. You set the height once, then tweak it, so you do not have to guess before you buy.
What to get: Adjustable loft pillow with removable fill
How long it lasts: Years. You add or remove fill by the handful, so the height stays right as your body, mattress or sleep position changes.
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What you'll need
-
Tape measure or ruler
To measure your ear-to-shoulder gap
You have it -
Bath towel
Fold it into layers to test heights
You have it -
Phone camera
Take a side photo, or ask someone to, to see your neck line
Free - Our pick Illustration
Adjustable loft pillow
A zip cover with removable fill
- Illustration
Thin low-loft pillow
For back and stomach sleepers
- Illustration
Pillow with removable foam layers
For a precise, repeatable height
Why it happens
A pillow taller than your shoulder gap
On your side, your head should sit level with your spine. A pillow taller than the gap between your ear and your shoulder tilts your head up and strains the side of your neck.
A pillow built for a different sleep position
Thick pillows suit side sleepers. On your back or stomach, the same pillow pushes your head forward and bends your neck.
A softer mattress than before
On a firm mattress, there is a bigger gap under your neck. A soft one lets your shoulder sink in and shrinks the gap. Change the mattress and the right pillow height changes with it.
Two pillows stacked
Two thin pillows can add up to far more height than you need, and a stack slides around in the night.
Try this first (free)
Do these in order, starting with the simplest.
-
Notice how you sleep
Check where you start the night and where you wake. Side sleepers need the most height, back sleepers a medium-low pillow, and stomach sleepers close to flat.
-
Measure your gap
Tool used: Tape measure or rulerLie on your side on the bed. Measure from the side of your neck to the outside of your shoulder, or ask someone to. That number is a good starting height for a side-sleeper pillow.
-
Test heights with a towel
Tool used: Bath towelFold a bath towel into layers and put it under your head. Add or take away layers until your head sits level with your spine. A side photo shows it clearly. Write down the thickness.
-
Take fill out of your current pillow
If it has loose fill and a zipper, pull out a few handfuls and test again. If it has no zipper, you are stuck with its height, and you need a different pillow.
-
Buy an adjustable pillow and set it to your number
Tool used: Adjustable loft pillowLook for a loft range that includes your measured height. Start with all the fill, then remove it a handful at a time until your neck is level.
IllustrationCheck price on AmazonTool for this step
Adjustable loft pillow · A zip cover with removable fill
When free fixes aren't enough
A towel is a test, not a pillow. If your current pillow has no way to remove fill, you are stuck at its height. Your best height also moves: a new mattress, weight change or new sleep position shifts it, and a fixed pillow cannot keep up. An adjustable pillow solves that. If you wake with neck pain, headaches, or numb or tingling arms no matter which pillow you use, see a doctor rather than shopping.
Buy the fix
Still stuck after the free fixes? These are the products we would look at.
| Pick | Product | Fixes | Who it's for | Buy |
|---|---|---|---|---|
| Best pick | Adjustable loft pillow with removable fill | a pillow that is too tall and cannot be changed | Anyone who is unsure of the right height, or whose needs change, such as side sleepers who also sleep on their back. | Check price |
| Budget pick | Thin low-loft pillow | a pillow that is too tall for back or stomach sleeping | Back and stomach sleepers. | Check price |
| Upgrade pick | Pillow with removable foam layers | needing a precise, repeatable height | Someone who has found the right height and wants to lock it in without fill shifting. | Check price |
Adjustable loft pillow with removable fill
Fixes: a pillow that is too tall and cannot be changed
Look for: A zipper so you can remove fill handful by handful; A listed loft range that includes your measured height; A washable cover; Extra fill included, or sold separately, so you can add back.
- Who it's for
- Anyone who is unsure of the right height, or whose needs change, such as side sleepers who also sleep on their back.
- Honest downside
- You like a flat, very soft pillow or sleep on your stomach and need near-zero height. A slim pillow is simpler.
Thin low-loft pillow
Fixes: a pillow that is too tall for back or stomach sleeping
Look for: A listed loft that is low, such as a few inches or less; Soft fill that compresses; A washable cover.
- Who it's for
- Back and stomach sleepers.
- Honest downside
- You sleep on your side. A thin pillow drops your head below your spine.
Pillow with removable foam layers
Fixes: needing a precise, repeatable height
Look for: Layers or inserts you can add or take out; A stated height for each layer; A cover that keeps the layers in place.
- Who it's for
- Someone who has found the right height and wants to lock it in without fill shifting.
- Honest downside
- You like to scrunch or fold your pillow. Layered foam does not mold the same way.
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How we picked: How we picked: this page is based on pillow-height guidance from sleep and spine health groups, adjustable pillow listings and care instructions, and the problems owners report in reviews. We do not test products by hand.
Height by sleep position
- Side: the tallest, roughly the gap from ear to outside shoulder. Measure it rather than guess.
- Back: a medium-low pillow that holds the curve of the neck without pushing your head forward.
- Stomach: very low, or none, so your neck is not turned up.
When the neck pain is not about the pillow
See a doctor if neck pain comes with numbness, tingling, weakness or headaches that keep coming back, or if it started after an injury. A different pillow will not fix those.
What to skip
Stacking pillows or rolled towels all night
A stack slides and gives uneven support, and a towel under your head is a test, not a fix. Also skip any pillow sold as one size fits all, since no single height suits everyone.
Frequently asked questions
How do I know if my pillow is too high?
Is a thick pillow bad for your neck?
What does pillow loft mean?
How do I fix a pillow that is too thick without buying a new one?
Related problems
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