.pillow-height-calculator-container {
font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
max-width: 700px;
margin: 20px auto;
padding: 25px;
border: 1px solid #e0e0e0;
border-radius: 10px;
background-color: #ffffff;
box-shadow: 0 4px 12px rgba(0, 0, 0, 0.05);
}
.pillow-height-calculator-container h2 {
color: #2c3e50;
text-align: center;
margin-bottom: 25px;
font-size: 1.8em;
}
.pillow-height-calculator-container p {
color: #34495e;
line-height: 1.6;
margin-bottom: 15px;
}
.calculator-inputs label {
display: block;
margin-bottom: 8px;
font-weight: bold;
color: #34495e;
font-size: 0.95em;
}
.calculator-inputs input[type="number"],
.calculator-inputs select {
width: calc(100% – 22px);
padding: 10px;
margin-bottom: 15px;
border: 1px solid #ccc;
border-radius: 5px;
font-size: 1em;
box-sizing: border-box;
}
.calculator-inputs small {
display: block;
color: #7f8c8d;
font-size: 0.85em;
margin-top: -10px;
margin-bottom: 15px;
}
.calculator-inputs button {
display: block;
width: 100%;
padding: 12px 20px;
background-color: #28a745;
color: white;
border: none;
border-radius: 5px;
font-size: 1.1em;
cursor: pointer;
transition: background-color 0.3s ease;
margin-top: 20px;
}
.calculator-inputs button:hover {
background-color: #218838;
}
.calculator-result {
margin-top: 30px;
padding: 20px;
border: 1px solid #d4edda;
background-color: #e9f7ef;
border-radius: 8px;
text-align: center;
font-size: 1.1em;
color: #155724;
}
.calculator-result p {
margin: 5px 0;
}
.calculator-result strong {
color: #0f5132;
font-size: 1.2em;
}
.calculator-result .error {
color: #dc3545;
background-color: #f8d7da;
border-color: #f5c6cb;
padding: 10px;
border-radius: 5px;
}
function calculatePillowHeight() {
var sleepingPosition = document.getElementById("sleepingPosition").value;
var shoulderWidth = parseFloat(document.getElementById("shoulderWidth").value);
var bodyWeight = parseFloat(document.getElementById("bodyWeight").value);
var mattressFirmness = document.getElementById("mattressFirmness").value;
var resultDiv = document.getElementById("pillowHeightResult");
// Input validation
if (isNaN(shoulderWidth) || shoulderWidth <= 0 || isNaN(bodyWeight) || bodyWeight (40 * 0.4) – 2 = 16 – 2 = 14cm
recommendedHeight = (shoulderWidth * 0.4) – 2;
} else if (sleepingPosition === "Back") {
// Base height for back sleepers
recommendedHeight = 8; // cm
} else if (sleepingPosition === "Stomach") {
// Base height for stomach sleepers (very low)
recommendedHeight = 3; // cm
}
// Adjust for Body Weight (affects how much you sink into mattress/pillow)
if (bodyWeight 90) {
recommendedHeight += 1; // Heavier individuals might need slightly more height
}
// Adjust for Mattress Firmness
if (mattressFirmness === "Soft") {
recommendedHeight -= 1; // Softer mattress means you sink more, needing less pillow height
} else if (mattressFirmness === "Firm") {
recommendedHeight += 1; // Firmer mattress means you sink less, needing more pillow height
}
// Ensure reasonable minimum and maximum values
recommendedHeight = Math.max(0, recommendedHeight); // Cannot be negative
recommendedHeight = Math.min(20, recommendedHeight); // Max reasonable height for a pillow
resultDiv.innerHTML = "Your ideal pillow height is approximately: " + recommendedHeight.toFixed(1) + " cm." +
"This recommendation aims to keep your head and neck aligned with your spine, promoting better sleep posture and comfort.";
}
Ideal Pillow Height Calculator
Achieving the correct pillow height is crucial for maintaining proper spinal alignment, preventing neck pain, and ensuring a restful night's sleep. Your ideal pillow isn't one-size-fits-all; it depends on several personal factors, including your preferred sleeping position, body dimensions, and even the firmness of your mattress.
This calculator helps you estimate the optimal pillow height in centimeters, aiming to keep your head and neck in a neutral position, similar to how they would be if you were standing with good posture.
Side Sleeper
Back Sleeper
Stomach Sleeper
Measure from the base of your neck to the outer edge of your shoulder bone. This is especially important for side sleepers.
Your body weight influences how much you sink into your mattress and pillow.
Soft
Medium
Firm
A softer mattress allows more sinkage, potentially requiring a lower pillow.
Enter your details above and click "Calculate" to find your recommended pillow height.
Why Pillow Height Matters
The primary goal of a pillow is to fill the gap between your head and the mattress, supporting the natural curve of your neck and keeping your spine in a straight line. When your pillow is too high or too low, it can force your neck into an unnatural angle, leading to:
- Neck stiffness and pain
- Headaches
- Shoulder discomfort
- Poor sleep quality
- Snoring or exacerbated sleep apnea
Understanding the Factors
Our calculator considers the following key factors:
- Sleeping Position: This is the most critical factor. Side sleepers generally need the highest pillows to bridge the gap between their shoulder and head. Back sleepers require a medium-height pillow to support the neck's natural curve without pushing the head too far forward. Stomach sleepers often need a very thin pillow or no pillow at all to prevent neck hyperextension.
- Shoulder Width: For side sleepers, a wider shoulder width typically means a larger gap to fill, thus requiring a higher pillow.
- Body Weight: Heavier individuals tend to sink more into their mattress, which can affect the effective height needed from a pillow.
- Mattress Firmness: A softer mattress allows your body to sink deeper, reducing the space between your head and the mattress, and potentially requiring a lower pillow. Conversely, a firm mattress means less sinkage, often necessitating a slightly higher pillow.
How to Use Your Recommended Height
The calculated height is an approximation. Use it as a starting point when shopping for a new pillow or adjusting your current one. When trying out pillows:
- Lie down in your preferred sleeping position.
- Have someone observe your head and neck from behind. Your spine, from your tailbone to your head, should form a relatively straight line.
- If your head is tilted up or down, the pillow is likely too high or too low, respectively.
- Consider adjustable pillows (e.g., shredded memory foam, buckwheat) that allow you to add or remove filling to fine-tune the height.
Remember, personal comfort is also key. While spinal alignment is paramount, a pillow that feels comfortable will contribute significantly to better sleep.