Find a comfortable middle ground between back and side sleeping
Do you sleep both on your back and side in one night? Then a fixed, high or low pillow height is not always an obvious choice. A side sleeper usually needs more space to fill between shoulder and head than a back sleeper. The most practical starting point is therefore a height that feels comfortable in both positions, after which you adjust in small steps.
Looking for a broader overview of materials, sleeping positions and pillow types? Then read our guide to choosing the best pillow. This guide specifically covers adjusting when switching between back and side.
Why switch sleepers often need different adjustments
When lying on your side, your head rests above your shoulder. This usually requires more height than when lying on your back. On your back, you want to avoid your head being pushed too far forward. For switch sleepers, it’s less about one perfect size and more about a usable middle ground.
Also consider your mattress. On a firm mattress, your shoulder sinks less deeply. This means the space above your shoulder can remain larger than on a soft mattress. On a soft mattress, the shoulder sinks further in, so often less pillow height is more comfortable. Shoulder width and how deeply you sink into the mattress are therefore at least as important as the pillow material.
Start with a practical middle ground
Don’t start with big adjustments. First choose an average height and assess it in your own bed, not just when sitting upright on the pillow. A good practical tip is that your head on your side should not visibly sink towards the mattress or be pushed upwards. On your back, your head should lie relaxed without your chin being pressed strongly towards your chest.
| What do you notice? | Check first | Helpful next step |
|---|---|---|
| On your side your head feels low | The space above your shoulder | Add a small amount of filling. |
| On your back your head feels high | Or your chin is pushed forward | Remove a small amount of filling. |
| Both positions feel unsettled | Mattress, filling and recent major changes | Return to a neutral middle position and change one thing at a time. |
| You mainly sleep on your side | Shoulder width and mattress firmness | Use the extra tips for a side sleeper pillow. |
How to adjust an adjustable pillow step by step
An adjustable pillow gives you room to change the height. This is especially useful if you regularly change position, have a new mattress or don’t yet know how much filling feels comfortable. It does require patience: don’t change everything every night.
- Start with the current filling. Try sleeping a few nights with the pillow as it is adjusted.
- Assess your most common position. If you end up sleeping more on your side, make that position the starting point, with enough height above your shoulder.
- Adjust in small steps. Add or remove a small amount of filling each time. Large changes make it harder to feel the difference.
- Give an adjustment time. Compare comfort over a few nights, especially at the same bedtime and in the same bed.
- Check both positions again. If your head feels too high on your back while side sleeping feels good, look for a slightly lower middle ground or make a smaller adjustment than you first thought.
The OnePillow adjustment guide shows how to use the filling and adjustment guide as a guideline. Don’t see such a guideline as a fixed size: your mattress, shoulders and preferences remain decisive.
When an adjustable pillow suits you or not
An adjustable pillow often suits someone who sleeps on both back and side, or who wants to calmly test which height suits their bed. It can also be practical when two nights don’t always feel the same, for example because you change position.
It is less suitable if you want a pillow with one fixed shape and height, without adjusting yourself. Also, if you know exactly that you prefer the springy feel of latex, the loose feel of down or a very specific ergonomic shape, another type may suit you better. Adjustability is no guarantee of comfort; it is mainly a way to better match the height to your own situation.
Focus on comfort signals, not a diagnosis
A pillow can contribute to a relaxed sleeping position but does not solve every physical complaint. If you have persistent or increasing pain, tingling, loss of strength or headaches, discuss this with a doctor or physiotherapist. Use the adjustment mainly as practical comfort advice: see if your head and neck lie more calmly and if you fall asleep more relaxed.
Frequently asked questions
How high should a pillow be for back and side sleepers?
For switch sleepers, an average, adjustable height is often a logical starting point. On your side, you want to fill the space above your shoulder; on your back, you want to avoid your head being pushed too far forward.
Should I base the pillow height mainly on my back or side position?
Use the position in which you most often fall asleep or wake up as your starting point. If you clearly sleep more on your side, sufficient space above your shoulder usually takes priority.
How quickly can I adjust the filling again?
Make small adjustments and allow each change a few nights. This way you can better judge if the height feels more comfortable than if you constantly add or remove large amounts.
Does an adjustable pillow also suit a soft mattress?
It can. Because your shoulder can sink further on a soft mattress, less height is sometimes more comfortable. With an adjustable pillow, you can test that starting position step by step.
Want to test a comfortable middle ground between back and side yourself? Check out the adjustable OnePillow pillow and adjust the filling step by step to your bed.
