What size body pillow do I need
What size body pillow you need depends on your height and bed.
By Cove editorial team · Updated October 26, 2026 · 5 min read · Editorial standards
Key takeaways
- A body pillow should reach from your chest to at least your knees.
- 52 inches suits most adults from about 5 ft to 6 ft 4 in.
- 36 inches suits smaller frames, the sofa and travel.
- Curved shapes use bed width as well as length; measure your side of the bed.
- Measure armpit to knee if you are very tall or very short.
The right body pillow size depends on your height and your bed. It needs to reach from your chest to at least your knees, so a 52 inch crescent suits most adults from about 5 ft to 6 ft 4 in. A 36 inch pillow suits smaller frames, the sofa and travel. Curved shapes also use bed width.
Why length matters
A body pillow does two jobs for side sleepers: it holds the top knee level with the hip, and it gives the top arm a resting place at chest height. The Sleep Foundation notes that a pillow between the knees may take strain off the lower back1. If the pillow is too short to reach both your chest and your knees, it can only do one of those jobs.
Too long is a problem too. Extra length bunches up under your feet or hangs off the bed, and it adds weight you lift every morning.
How to measure yourself
1. Stand straight with your arm relaxed at your side. 2. Measure from your armpit to the middle of your knee. 3. Add about 6 to 10 inches so the pillow reaches past the knee toward the shin. 4. Compare that with the pillow's length along its curve.
For crescents and other curved shapes, the length is measured tip to tip along the curve, so a 52 inch crescent covers about the same body length as a 52 inch straight pillow.
Size by height
| Your height | Suggested length | Notes |
|---|---|---|
| Under 5 ft | About 36 inches | Lighter and easier to move |
| 5 ft to 5 ft 6 in | 36 or 52 inches | 52 reaches further down the leg |
| 5 ft 6 in to 6 ft 4 in | About 52 inches | Reaches chest to knees |
| Over 6 ft 4 in | Measure first | Check armpit to knee plus 6 to 10 inches |
These are starting points. Body shape matters as much as height: broad shoulders and wide hips need a thicker pillow, not just a longer one.
Size by bed
Length is only half the picture. A straight pillow lies along the bed and takes about 20 inches of width. A crescent curves around you, so it uses more width, and a U shape uses the most.
| Bed | Width | One sleeper | Two sleepers |
|---|---|---|---|
| Twin | 38 in | Straight or small crescent | Not practical |
| Full | 54 in | Any shape except a large U | Straight or crescent, tight |
| Queen | 60 in | Any shape | Crescent fits on one side |
| King | 76 in | Any shape | Two crescents fit comfortably |
If you share a bed, measure your own side. You need room for your body plus the pillow without pushing into the middle.
Size by use
- Sleeping in bed every night: choose by height, usually 52 inches.
- Reading in bed or sitting up: a shorter pillow is easier to wrap behind your back.
- The sofa: 36 inches fits along most sofa seats.
- Travel: a shorter pillow, and ideally a case to compress it.
Thickness and firmness
Size is not only length. The pillow must be thick enough to hold your top knee at hip height. Wide hips need more thickness at the knee end, and broad shoulders need more at the chest.
A pillow with adjustable fill solves this without changing size. Remove fill if the knee section pushes your leg up, add it if the knee still drops. Our body pillow buying guide compares fills and shapes.
Weight goes with size
Longer pillows weigh more. A full-length shredded foam pillow can weigh 10 to 13 lb; a short one, about half that. That matters when you make the bed, wash the cover or carry the pillow between rooms.
If lifting is hard for you, choose a shorter pillow, or one with a cover that unzips fully so you do not have to wrestle the pillow out. See how to wash a body pillow and its cover.
Covers must fit the size
A cover that is too tight compresses the fill and makes the pillow feel firmer. One that is too loose bunches up. Buy covers made for the exact pillow size, and wash them at the stated temperature so they do not shrink. The Sleep Foundation suggests checking the care label before washing any pillow or cover2.
Common sizing mistakes
- Buying the longest pillow available. Extra length is extra weight and bed space.
- Ignoring bed width. A large U shape can fill most of a queen bed.
- Measuring the pillow in a straight line when it is curved. Use the tip to tip measurement.
- Choosing by length alone. Thickness decides whether the knee stays level.
Why people who hug pillows size up
People who like to wrap their arms around a pillow often want a fuller chest section, not just length. Our guide on why hugging a pillow helps some people fall asleep covers this. Side sleepers who hug a pillow also tend to stay on their side, which the Sleep Foundation notes can help relieve some pain and reduce snoring3.
Cove sizes
The Cove Classic is 52 inches tip to tip and 12 lb. The Cove Mini is 36 inches tip to tip and 6 lb, with an optional travel case that packs it to 18 by 12 by 9 inches. Both have a shredded memory foam fill adjustable through an inner zip and a 100 night trial. Our size guide has diagrams.
Keep reading
From Cove
Questions
There is no single standard. Straight pillows are measured end to end and crescents tip to tip along the curve, so compare like with like.
For one sleeper, no. For two people sharing a full bed, a crescent takes some of the width, so check you each have at least a couple of feet either side.
A 52 inch pillow will reach, with a little extra length at the knee end. If you prefer a lighter pillow or sleep on the sofa, 36 inches can be enough.
Up to about 6 ft 4 in it usually reaches from chest to knees. Taller people should measure from armpit to knee and compare it with the pillow length.
Covers can shrink if washed hotter than the label says. Wash at the stated temperature, usually cold, and air dry or tumble dry low.
Sources
- What is the best sleeping position?, Sleep Foundation. Accessed October 26, 2026.
- How to wash pillows, Sleep Foundation. Accessed October 26, 2026.
- Side sleeping, Sleep Foundation. Accessed October 26, 2026.
About the author
The Cove editorial team is the group at Cove that writes our guides. We write them from published guidance and our own product testing, and link every source. About the team
Related guides
Body pillow buying guideHow to choose a body pillow: shape first, then length, fill and cover. What each choice changes for side sleepers, and why a 100 night trial helps.
How to wash a body pillow and its coverHow to wash a body pillow and its cover: wash the cover cold, spot clean the pillow, dry it fully. Steps for plain, heated and cooled pillows in 5 minutes.
Why hugging a pillow helps some people fall asleepWhy hugging a pillow helps some people settle: shoulder support and staying on your side, with 3 pillows to hug, a 5 step setup and a 36 or 52 inch option.
