The Right Pillow for Your Sleeping Position: Side, Back or Stomach?
Updated September 2026.
Short answer: the right pillow keeps your neck in line with your spine, and how high it should be depends on how you sleep. If you sleep on your side you need a high, firm pillow; on your back a medium one; and on your stomach a low, soft one. Measure the distance between shoulder and ear, choose the height by that and then choose the filling by feel.
Why does sleeping position matter for your pillow?
A pillow has one job: to fill the gap between your head and the mattress so that your neck lies straight. That gap differs depending on how you lie. On your side it is wide, because your shoulder lifts your head. On your back it is smaller, and on your stomach almost nothing. A pillow that is too high or too low for your position bends your neck all night, and you often notice it as stiffness in the morning.
According to the Sleep Foundation, side sleeping is the most common position, and their rule of thumb is simple: the pillow's height should match the distance between your neck and shoulder.
Which pillow suits which sleeping position?
| Position | Pillow height | Feel | Our suggestion |
|---|---|---|---|
| Side | High | Firm, supportive | A Funky Dream Hotel Pillow 50×90, 1,300 g High |
| Back | Medium | Yielding | A Funky Dream Hotel Pillow 50×90, 1,100 g Medium, or Sense of Satisfaction Down Pillow Medium |
| Stomach | Low | Soft, giving | Sense of Satisfaction Down Pillow 50×60 Low |
| Changes position | Medium | Mouldable | A down pillow you can shape, or two pillows of different heights |
Which pillow should side sleepers use?
If you sleep on your side, the pillow has to be high and firm enough to fill the whole gap between shoulder and ear, otherwise your head sinks towards the mattress and your neck bends. It is the same need the hotels have solved: the A Funky Dream Hotel Pillow in 50×90 and 1,300 grams is the pillow ESS Group's hotels make their beds with, and the high fibre filling keeps its shape all night. If you have broad shoulders or a firm mattress where your shoulder does not sink in, the high version is almost always right.
Which pillow should back sleepers use?
Back sleepers need a medium pillow that supports the natural curve of the neck without pushing the head forward. A pillow that is too high presses your chin towards your chest. Choose the A Funky Dream Hotel Pillow in 1,100 grams Medium if you want the hotels' fibre feel, or the Sense of Satisfaction Down Pillow in Medium if you prefer the softer, mouldable feel of down. The down pillow has a 100% cotton cover and a filling of 60% duck down and 40% duck feather.
Which pillow should stomach sleepers use?
Stomach sleepers need the lowest and softest pillow, since the head lies almost level with the mattress. A high pillow twists the neck backwards. Choose a low down pillow, such as the Sense of Satisfaction Down Pillow in 50×60 Low, which you can press down as needed. The Sleep Foundation notes that stomach sleeping is not recommended for most people, and that the right pillow is what makes it gentlest if you sleep that way anyway.
Fibre or down in your pillow?
You choose the height by sleeping position and the filling by feel. Fibre, as in A Funky Dream, is firm, allergy-friendly and washable at 60 °C. It keeps the same height all night. Down and feather, as in Sense of Satisfaction, are softer and can be shaped, but compress a little more during the night. We go through the differences in Down and feather: how to choose the right duvet and pillow, and why hotels chose fibre in Which pillow do hotels use?
How to choose the right pillow
- Find out how you sleep. How are you lying when you wake up? That says more than how you fall asleep.
- Measure the distance between shoulder and ear. The wider the gap, the higher the pillow.
- Consider your mattress. A soft mattress lets your shoulder sink in, so a slightly lower pillow will do.
- Choose the filling by feel. Fibre for firm support and easy washing, down for softness you can shape.
- Give it a week. Your neck needs a few nights to get used to a new height.
Frequently asked questions
How do I know which pillow I need?
Start with how you sleep. Side sleepers need a high, firm pillow, back sleepers a medium one and stomach sleepers a low, soft one. Measure the distance between shoulder and ear: the pillow's height should roughly match it.
Which pillow is best for stomach sleepers?
A low, soft pillow that keeps the neck as straight as possible. A 50×60 down pillow with a low fill, like the Sense of Satisfaction Down Pillow Low, can be pressed down as needed. Avoid high fibre pillows if you sleep on your stomach.
Which pillow is best for back sleepers?
A medium pillow that supports the curve of the neck without pushing the head forward. The A Funky Dream Hotel Pillow in 1,100 grams Medium gives firm fibre support, and the Sense of Satisfaction Down Pillow Medium gives a softer feel.
Which pillow is best for side sleepers?
A high, firm pillow that fills the gap between shoulder and ear. The A Funky Dream Hotel Pillow in 50×90 and 1,300 grams is the same pillow as at ESS Group's hotels and keeps its height all night.
How often should you replace a pillow?
A high-quality pillow lasts about 2 to 3 years. Replace it sooner if it no longer regains its shape when you shake it, or if you wake up with a stiff neck. There is more about lifespan in our guide on how often to change bedding.
Our advice
Start with the height, not the material. When a pillow feels wrong, it is more often the height than the filling. If you sleep on your side, choose the high hotel pillow; if you sleep on your stomach, a low down pillow. And give the pillow a few nights before you decide. How long a pillow lasts is covered in How often should you change your bedding? All our pillows are under Pillows.