How To Choose A Pillow | Pillow Sizes & Types Guide Australia

Key takeaways

• Your pillow should keep your head, neck and spine in a neutral line.
• Side, back and stomach sleepers all require different loft heights.
• Different fills address specific issues like overheating or allergies.
• Most pillows lose support and hygiene after 1–2 years.

Why does choosing the right pillow matter?

Your pillow plays a bigger role in your sleep than you might realise. Yes, it's about comfort, but the right pillow should also support your overall health, as Sarah Langstaff, Interior Designer at Studio Lifestyling explains: "Pillows are one of those everyday items we rarely think about, yet they have a big impact on sleep quality, posture and hygiene."

The right pillow supports the head and neck, so your spine stays in a neutral position while you sleep. When that alignment is off, it can lead to common issues like neck stiffness, shoulder pain, headaches and restless sleep.*

Keep in mind that your pillow and mattress work together as a complete sleep support system. While the mattress aligns your lower and mid-spine, the pillow provides the final "lift" needed to keep your neck and shoulders in line. If your mattress is sagging or unsupportive, even the best pillow can leave you waking up feeling sore or fatigued.

If you're not sure whether your bed and mattress are doing their job, check out our guide on how to choose the perfect mattress .

How to choose a pillow based on your sleep position

The "perfect" pillow is dictated by how you sleep, as Gina Beschorner, Founder of Style Curator, explains: "I always tell people to start with alignment, not aesthetics. Your pillow's main job is to keep your head, neck and spine in a neutral line — if that alignment is off, you'll wake up with tension or stiffness."

Side sleepers: high loft and firm support

• The goal: To fill the large gap between your ear and the mattress.
• The fit: Side sleepers generally need a high loft (thick) pillow.
• The benefit: A thicker, firmer pillow ensures your head doesn't "drop" toward the mattress. This helps keep your spine in a straight, neutral line from your head to your hips.

Back sleepers: medium loft and medium firmness

• The goal: To support the natural curve of your neck without tilting your head.
• The fit: Back sleepers (and combination sleepers who flip between back and side) benefit from a medium loft (standard) pillow.
• The benefit: This height provides enough lift to cradle your neck while keeping your head level with your shoulders. It prevents your chin from being pushed toward your chest, which can restrict breathing and cause strain.*

Stomach sleepers: low loft and soft firmness

• The goal: To keep your neck as flat and neutral as possible.
• The fit: Stomach sleeping can put pressure on your spine, so look for a low loft (thin), soft pillow or consider no pillow at all.
• The benefit: A low profile keeps your head close to the mattress. This prevents your neck from arching backward at an unnatural angle, which reduces strain on both the neck and the upper back.*

Pillow loft and firmness explained

When choosing a pillow, two terms often come up: loft and firmness, which describe how high a pillow sits and how much support it provides.

What is a pillow loft?

Pillow loft refers to the height or thickness of a pillow when it's lying flat. Loft refers to the amount of space the pillow fills between your head and the mattress.

1. Low loft pillows sit flatter and keep your head closer to the mattress.
2. Medium loft pillows offer a balanced height for most sleepers.
3. High loft pillows provide extra height to support broader shoulders or side sleeping.

What is pillow firmness?

Firmness describes how much a pillow compresses under the weight of your head.

1. Soft pillows feel plush and compress easily.
2. Medium pillows offer a mix of comfort and support.
3. Firm pillows hold their shape and provide structured support.

What are the different types of pillows?

Once you've worked out the best loft and firmness for your sleep style, you can choose a material that suits your everyday needs.

Beschorner recommends adjustable options: "Adjustable pillows made with shredded or layered memory foam allow you to add or remove fill so the height is exactly right for your body. A few centimetres can make a huge difference."

Pros vs cons of different pillow materials

Whether you prioritise cooling tech, long-lasting durability or budget-friendly comfort, use this quick comparison guide to explore different types of pillows and find the right one for you.

Pillow material	Pros	Cons
Memory foam	Contours to head/neckRelieves pressure points	Can retain heat
Latex	DurableSupportiveSlightly bouncy	Heavier than other options
Feather/down	Soft and mouldableluxurious feel	Less supportCan trigger allergies
Microfibre	AffordableLightweightHypoallergenic	Can flatten over time
Gel-infused	Cooling effectSupportive	More expensive than other materials
Contoured pillows	Supports spinal alignment	Not suitable for all sleepers

Common pillow sizes in Australia

The physical size of your pillow plays a major role in how your bed looks and your freedom of movement while in it. Whether you're looking for a standard fit or something more luxurious, here is how the most common Australian sizes compare:

• Standard pillow (48 x 73): The most common choice — fits standard pillowcases and suits almost all sleepers.
• Queen pillow (51 x 76): A slightly longer option that offers extra room if you tend to toss and turn.
• King pillow (51 x 92): Perfect for larger beds (King/Super King) or for sleepers who want a wide, plush surface.
• European pillow size: (65 x 65): Square pillows for decorative layering or for propping yourself up to read in bed.

For inspiration on designing a bed setup that looks as good as it feels, read our blog on how to style a bed.

How to select the right pillow for sleeping issues

There is no "perfect" pillow, only the perfect pillow for your sleep challenges. For common issues like neck pain or allergies, experts recommend tailoring your choice based on materials, loft and firmness. These three elements work together to keep your head and neck in a neutral position, giving you a better chance at waking up refreshed.

Neck and shoulder pain

The best pillow for neck pain is generally memory foam, as it "remembers" your shape, preventing your head from shifting into awkward angles, as noted by Rebecca Cardamone, Interior Designer and Founder of Ace Property Agency. "For neck or back pain, memory foam or contoured pillows help maintain proper spinal alignment."

Overheating

If your sleep is disrupted by overheating, your pillow's breathability is likely the culprit. Look for gel-infused memory foam, latex or natural bamboo covers, which are designed to wick moisture and dissipate body heat. Pairing the right pillow with breathable sheets and pillowcases can also help regulate temperature and improve sleep comfort.*

Allergies

For allergy-sensitive sleepers, stick to latex or synthetic fills, which are naturally more resistant to dust mites. Ensure you use a washable pillow protector to create an extra barrier against allergens.

The same goes for your mattress. Using a mattress protector is essential for shielding your sleep surface, but it should be washed regularly to prevent allergen buildup.

How often should you replace your pillow?

Even the most comfortable pillow has an expiration date. Over time, the materials lose their ability to support your neck, which can lead to those dreaded morning aches and pains.

Langstaff suggests a simple way to check: "Fold your pillow in half, and if it doesn't spring back, it's past its prime," she says. For the best support and hygiene, you should ideally replace your pillows every 1–2 years.

Here are some clear signs it's time for a new pillow:

• Visible lumps: The filling has clumped together, creating an uneven surface.
• The "Flat" Factor: You find yourself folding or bunching the pillow to get enough height.
• Morning aches: You're waking up with new neck or shoulder tension that wasn't there before.
• Hygiene issues: Persistent smells or yellowing that remain even after a deep wash.

For more detailed advice, check out our guide on how often to change your pillow.

Discover your perfect pillow at Fantastic Furniture

The value of a great night's sleep really can't be overstated, and the right pillow can be the difference between waking up with a stiff neck and waking up feeling recharged.

Explore Fantastic Furniture's wide selection of pillows and bedding to find the perfect match for you. Whether you're a side sleeper or a "hot" sleeper, we have the right fit to help you wake up on the right side of the bed.

FAQs

What is the best pillow for side sleepers?

Side sleepers need a high-loft, firm pillow to fill the gap between the ear and the shoulder. This keeps the head level with the spine, preventing neck strain and shoulder pressure.*

What pillows stay cool at night?

Pillows made of latex, gel-infused memory foam or bamboo are best for temperature regulation. These materials are more breathable than traditional foam and help dissipate body heat to prevent overheating.*

What is the difference between standard and European pillows?

A standard pillow (48 x 73cm) is rectangular and built for sleeping support. A European pillow (65 x 65cm) is a large square primarily used for decoration or as a backrest while sitting up in bed.

Can the wrong pillow cause neck pain?

Yes. If a pillow doesn't match your sleep position, it forces your neck into an unnatural angle. This causes muscle tension and spinal misalignment, resulting in pain and headaches.*

*This information is for educational purposes only and should not replace medical advice. If you're experiencing sleeping issues or pain, consult a healthcare professional.