Pillow height usually varies from person to person, depending on sleeping position, age and gender. In terms of sleeping posture

People who are used to lying on their sides should consider the width of their shoulders and choose a taller pillow. People who like to sleep on their backs can choose a slightly lower pillow; in terms of gender, men generally have wider shoulders and more developed back muscles. Therefore, whether you are a back or side sleeper, it is recommended to choose a taller pillow. Lower pillows are suitable for women; in terms of age

The older a person is, the more hunched they are. When you lie on your back, your neck is also higher from the bed. Therefore, older people should choose taller pillows compared to younger people.

There is a formula for the height of pillows: Generally speaking, the height of pillows is 8cm ~ 15cm, or calculated according to the formula: (shoulder width - head width) ÷ 2. If you are used to sleeping on your back, the height of the pillow is best between 8 cm and 13 cm, which is the height of your own fist. At the same time, you can place another pillow under your knees to relieve pressure on your spine. If you sleep on your side, the height of the pillow should be equal to the width of your shoulders, which is 13cm to 16cm.

Whether the height of the pillow is too high or too low, it is inappropriate.

As the saying goes, "sit back and relax," but that's not true. If the pillow is too high, the cervical spine will bend forward excessively, and the soft tissues of the neck will be overly tense and fatigued. Over time, the cervical spine will bend and straighten, the neck muscles will be strained, the degeneration of the intervertebral disc will accelerate, and cervical spondylosis will be induced.

In addition, long-term use of pillows will cause the head to be in a state of insufficient blood and oxygen supply for a long time, affecting the metabolism of brain cells and leading to memory loss.

Low pillows or no pillows are also bad for your health. If the pillow is too low/uncushioned, people tend to lean back too much when lying on their backs and are prone to open their mouths to breathe, leading to dry mouth, dry tongue, sore throat, and snoring. If you lie on your side without holding a pillow, the neck muscles on one side will also cause spasm and pain due to overstretching and fatigue, resulting in neck stiffness.

In summary, I believe you already know whether the pillow should be higher or lower.