Choosing the right pillow is not always straightforward. A pillow that feels comfortable at first may turn out to be too high, too low or too firm once you sleep on it.

An adjustable pillow gives you more control. Instead of accepting a fixed height, you can remove or add filling, or change the number of internal layers. This allows you to adapt the pillow to your sleeping position, body proportions and personal preferences.

But how much filling should you use? Is shredded memory foam better than removable layers? And how can you tell when the height is right?

This guide explains how adjustable pillows work, how to choose the right height and what to consider before buying one.

What Is an Adjustable Pillow?

An adjustable pillow is designed to let you change its height, filling volume or support feel.

Unlike a conventional pillow with a fixed construction, an adjustable model provides access to its internal filling or removable layers.

There are two common adjustment methods:

• Removable filling: You can take out or add filling to adjust the pillow's height and, depending on its construction, softness.
• Removable layers: You can remove or replace individual inserts to change the pillow's height in defined steps.

The main advantage is flexibility. If the pillow feels too high, you can reduce its height. If you need more support, you can restore the removed filling or layers.

For people who are unsure which pillow height suits them, this can make choosing a pillow easier.

Why Choose an Adjustable Pillow?

Different people need different pillow heights. Your sleeping position, shoulder width and mattress firmness all influence how much support you need beneath your head.

A fixed-height pillow may suit one person but feel uncomfortable to another. Adjustable pillows allow you to make changes rather than replace the entire pillow.

Personalized Pillow Height

The most useful feature is the ability to change pillow height.

For example, a person with broader shoulders who sleeps on their side may prefer a higher pillow. Someone who sleeps primarily on their back may find a lower configuration more comfortable.

An adjustable construction allows both sleepers to experiment with the filling until they find a suitable height.

Adjustable Comfort

In pillows with removable shredded filling, changing the amount of material can also affect softness and support.

Removing filling generally creates a lower, less densely filled pillow. Adding filling increases its height and may create a fuller support feel.

The exact result depends on the filling material and construction.

Flexibility When Sleeping Habits Change

Some people regularly alternate between sleeping on their side and back. Others change mattresses or find that their previous pillow height no longer feels comfortable.

An adjustable pillow offers the possibility of making small changes without buying another pillow.

How to Choose the Right Pillow Height

There is no universal pillow height that works for everyone. The goal is to find a comfortable position that supports your head without bending your neck excessively.

For Side Sleepers

Side sleepers generally need enough pillow height to fill the space between the head and mattress.

The appropriate height depends partly on shoulder width. Mattress firmness also matters because your shoulder may sink deeper into a softer mattress.

When lying on your side, check whether your head feels comfortably supported rather than tilted noticeably upward or downward.

If your adjustable pillow feels too low, add filling. If your head is pushed too high, try removing some.

For Back Sleepers

Back sleepers often prefer a medium or lower pillow height that supports the head without pushing it excessively forward.

Start with a moderate amount of filling and test the pillow while lying in your normal sleeping position.

If your chin is pushed toward your chest, the pillow may be too high. Removing some filling can help you find a more comfortable position.

For Stomach Sleepers

People who sleep on their stomach often prefer a lower pillow because a high pillow can increase the angle of the neck.

Removing more filling or using fewer internal layers may create a more suitable height.

However, stomach sleeping involves turning the head to one side, so pillow adjustment alone cannot eliminate all neck rotation.

For Combination Sleepers

If you regularly change positions, consider a height that feels reasonably comfortable in your two most common sleeping positions.

A pillow with removable filling can be useful because it allows gradual adjustments rather than limiting you to one fixed height.

How to Adjust Your Pillow Step by Step

You do not need to find the perfect amount of filling immediately. Small adjustments are usually more practical.

1. Start with the original filling. Try the pillow in your normal sleeping position before changing anything.
2. Check the height. Notice whether your head feels too elevated, too low or comfortably supported.
3. Make a small adjustment. Remove some filling if the pillow is too high. Restore filling if it is too low.
4. Distribute the filling evenly. Gently reshape the pillow so the material is not concentrated in one area.
5. Try the new height. Spend time lying in your usual position and assess the comfort.
6. Keep the removed filling. Store it in a clean, dry place in case you want to change the height again.

With removable-layer pillows, follow the manufacturer's instructions and remove or replace one layer at a time.

A useful rule is to change only one thing at a time. This makes it easier to understand which adjustment improves comfort.

Which Adjustable Pillow Filling Is Best?

The filling influences how a pillow feels, how it responds to pressure and how easily its height can be adjusted.

Shredded Memory Foam

Shredded memory foam consists of smaller foam pieces rather than one solid foam block.

It allows the pillow to be reshaped and its filling volume adjusted. The foam provides a contouring feel, while spaces between the pieces can allow some internal airflow.

Its actual breathability depends on the complete construction, including other filling materials and the pillow cover.

Memory Foam and Fibre Blends

Some adjustable pillows combine shredded memory foam with softer fibre filling.

This construction brings together the contouring properties of foam and the softer feel of fibre. The proportions and quality of the materials determine the final comfort.

The NOXNOX AirCool Flex uses removable shredded memory foam and fibre filling. It also features 3D air-mesh ventilation along the sides.

Removable Inserts or Layers

Instead of loose filling, some adjustable pillows use separate internal inserts.

This makes adjustment more structured: remove a layer to reduce height or return it to increase height.

Layer-based designs may be convenient for people who prefer adjusting their pillow in defined steps rather than changing loose filling.

Other Filling Materials

Adjustable pillows may also use latex pieces, synthetic fibre or other removable materials.

There is no single filling that is best for everyone. Compare the support feel, maintenance instructions and adjustment method rather than choosing solely by material name.

Does an Adjustable Pillow Help With Neck Pain?

An unsuitable pillow height can contribute to an uncomfortable sleeping position, particularly when the head is held too high or too low.

Being able to adjust the height may help you find a position that feels more comfortable and provides appropriate support.

However, adjustable pillows are not medical treatments. Neck pain can have many causes, including muscle strain, previous injuries and medical conditions.

If you experience persistent, severe or worsening neck pain, or symptoms such as arm numbness or weakness, consult a healthcare professional.

For more information, read our guide to choosing a pillow for neck pain.

Adjustable Pillows and Cooling: What Is the Difference?

Adjustability and cooling are two separate pillow features.

Adjustability refers to the ability to change pillow height or filling volume.

Cooling features relate to cover materials, ventilation and the way heat and moisture are managed.

A pillow can offer both features, but being adjustable does not automatically make it cooling.

For example, AirCool Flex combines removable filling with ventilated 3D air-mesh sides and a cool-touch cover surface.

If temperature comfort is a priority, compare the complete construction rather than relying only on terms such as "cooling foam" or "breathable filling".

See our Cooling Pillows guide for more information about different cooling and ventilation technologies.

How to Care for an Adjustable Pillow

Proper care helps maintain hygiene, comfort and the condition of the filling.

• Follow the care label. Washing instructions vary by model. A removable cover may be washable even when the internal filling is not.
• Redistribute the filling. For loose-fill pillows, gently reshape the pillow if the filling becomes uneven.
• Keep the pillow dry. Allow moisture to dissipate and follow the manufacturer's ventilation instructions.
• Store extra filling properly. Keep removed filling clean and dry so it can be reused when adjusting the height.
• Check the construction periodically. If the filling loses resilience or the pillow no longer provides comfortable support, reassess its condition.

There is no universal replacement schedule for adjustable pillows. Lifespan depends on the materials, frequency of use and care.

Frequently Asked Questions About Adjustable Pillows

Are adjustable pillows better than regular pillows?

Not necessarily. A fixed-height pillow can be comfortable if its construction and height suit you. An adjustable pillow offers more flexibility when you are unsure of your preferred height or want the option to change it.

Are adjustable pillows good for side sleepers?

They can be. Side sleepers often need more pillow height to support the space between the head and mattress. Adjustable filling allows you to increase or reduce the height according to your shoulder width and mattress firmness.

How much filling should I remove?

There is no standard amount. Start with a small adjustment, distribute the remaining filling evenly and test the pillow in your usual sleeping position. Repeat until the height feels comfortable.

Can an adjustable pillow be made softer?

In many loose-fill models, removing filling can reduce both height and density, creating a softer feel. The exact result depends on the materials and construction.

Is shredded memory foam better than removable layers?

Neither is universally better. Shredded filling allows gradual adjustments, while removable layers provide defined height options. The choice depends on how you prefer to adjust your pillow.

Do adjustable pillows help with cooling?

Adjustability alone does not provide cooling. For better airflow or a cooler surface feel, look for additional features such as ventilated side panels and suitable cover materials.

How long does an adjustable pillow last?

Its lifespan depends on the filling, construction, frequency of use and maintenance. Replace or reassess the pillow when its materials deteriorate or it no longer provides the comfort and support you need.

Final Thoughts: Finding the Right Adjustable Pillow

The main advantage of an adjustable pillow is simple: you can change the height instead of relying on a fixed design.

Start with your sleeping position, consider your shoulder width and mattress firmness, and make small adjustments until you find a comfortable level of support.

If you are comparing specific models, the adjustment method, filling materials and ventilation features are more useful than general comfort claims.

Compare NOXNOX adjustable pillows to see the available constructions, or view the complete NOXNOX pillow collection.