Choosing the right buckwheat pillow size and loft depends on your sleep position, shoulder width, and mattress firmness. Side sleepers typically need 4-6 inches of loft to fill the gap between their ear and shoulder, while back sleepers do best with 3-4 inches. Most buckwheat pillows are adjustable—you add or remove hulls by the cup until your head, neck, and spine align in a straight line when viewed from the side.
The Circadian Buckwheat Pillow works well for side and back sleepers who run hot or wake with neck stiffness because you can customize the loft precisely and the hulls allow constant airflow. This guide walks you through measuring your ideal loft, selecting the right pillow size, and adjusting your buckwheat pillow at home for better sleep.
In this guide, you will learn:
- Why loft matters for side sleepers and how it affects neck pain
- The five key factors that determine your ideal buckwheat pillow setup
- How buckwheat pillows compare to memory foam and down alternatives
- A step-by-step process to measure and adjust loft at home
- Which Circadian buckwheat pillow configuration fits your sleep profile
Why Loft Matters for Side Sleepers
When you sleep on your side, gravity pulls your head downward toward the mattress while your shoulder acts as a pivot point. This creates a gap between your ear and the mattress surface—usually 4-6 inches for most adults. If your pillow does not fill that gap completely, your head tilts downward and your neck bends sideways for 7-8 hours each night. Over time, this lateral flexion can strain the levator scapulae muscles along your neck and create trigger points that refer pain into your shoulders and upper back.
Conventional pillows fail side sleepers because they compress unevenly under the weight of your head. A memory foam pillow that feels perfect when you first lie down may sink 1-2 inches by 3 AM, leaving your neck unsupported. Down pillows shift and flatten even faster as feathers migrate away from pressure points. Polyester fill pillows create the opposite problem—they are often too firm and do not conform to the space between your jaw and shoulder, creating pressure points along your cheekbone and temple.
Buckwheat hulls solve this because they are semi-rigid organic shells that shift under pressure but do not compress flat. When you lie on a buckwheat pillow, the hulls displace sideways like ball bearings to match your head and neck contours, but they spring back to their original shape the moment you move. This means the pillow maintains consistent loft throughout the night while still conforming to your anatomy. The hulls also create air channels that allow heat and moisture to escape, which can help you sleep cooler than solid foam pillows.
Learn more about 7 benefits of buckwheat pillows.
Key Factors to Consider Before You Buy
Sleep Position and Shoulder Width
Your primary sleep position determines your baseline loft needs. Side sleepers need the most support—typically 4-6 inches depending on shoulder width. If you have broad shoulders, measure from your ear to the edge of your shoulder while standing relaxed; this distance approximates the gap you need to fill. People with narrow shoulders or those who sleep partially on their front and side often do better with 3-4 inches. Back sleepers need less loft—usually 3-4 inches to support the natural cervical curve without pushing the head forward. Stomach sleepers should avoid buckwheat pillows entirely because any significant loft forces the neck into extension.
Loft and Fill Volume
Buckwheat pillows are sold by dimensions, but the actual loft depends on how much fill they contain. A standard size pillow (20x26 inches) typically holds 7-10 pounds of hulls and provides 5-6 inches of loft when fully filled. Removing 1-2 cups of hulls drops the loft by roughly half an inch. This adjustability matters because your ideal loft changes based on mattress firmness—a soft mattress allows your shoulder to sink deeper, reducing the gap between ear and surface, so you may need to remove a cup or two of hulls. On a firm mattress, your shoulder stays more elevated and you will likely need the pillow at full capacity or even want to add hulls.
Check out our guide on buckwheat vs memory foam comparison.
Pillow Size and Bed Dimensions
Standard pillows (20x26 inches) work for twin and full beds and for side sleepers who do not change positions often during the night. Queen size pillows (20x30 inches) fit queen and king beds and give you more surface area if you move around or sleep partially on your back. King size pillows (20x36 inches) are best for people who shift positions frequently or share a bed and want their pillows to stay in place. Buckwheat pillows are heavier than conventional pillows—a queen size typically weighs 9-11 pounds—so they stay put better but can be harder to reposition if you like to hug or fold your pillow.
Hull Quality and Noise
Buckwheat hulls make a soft rustling sound when you move because the shells rub against each other. The noise level depends on hull size and how thoroughly they have been cleaned and polished. Smaller, more uniform hulls create less noise because they nestle together more tightly. Hulls that have been triple-cleaned and lightly tumbled to smooth rough edges are quieter than raw hulls. Most people adjust to the sound within 3-7 nights, but if you are sensitive to noise or sleep with a partner who wakes easily, test the pillow during an afternoon nap first.
Cover Material and Adjustability
The pillow cover should be breathable, durable, and easy to open for loft adjustments. Organic cotton twill is ideal because it is tightly woven enough to contain fine hull dust but still allows airflow. Look for a zipper that runs at least halfway along one edge—this makes it easier to add or remove hulls without spilling them. Some pillows include an inner liner that holds the hulls and a removable outer cover for washing. This two-layer design can help reduce noise slightly and makes laundering easier, but it also adds bulk that may affect how the pillow conforms to your neck.
How Buckwheat Pillows Compare to Other Options
Understanding how buckwheat stacks up against common alternatives can help you decide if the unique characteristics fit your needs.
Memory Foam vs Buckwheat:
- Memory foam contours closely to your head and neck but retains body heat and loses 20-30 percent of its loft over 12-18 months as the foam breaks down. Buckwheat maintains consistent loft for 3-5 years and sleeps cooler because air flows between the hulls. Memory foam works well if you want a pillow that requires zero adjustment and you sleep in a cool room, but buckwheat is better if you run hot, want adjustability, or need firm support that does not soften over time.
Down and Feather vs Buckwheat:
- Down pillows feel soft and luxurious but compress significantly under head weight and require daily fluffing to restore loft. They also trap heat and can trigger allergies in sensitive sleepers. Buckwheat provides much firmer support that side sleepers often need, stays cooler, and is naturally hypoallergenic. Down makes sense if you are a back or stomach sleeper who prefers a soft, moldable pillow, but buckwheat is typically better for side sleepers who need consistent loft.
Latex vs Buckwheat:
- Latex pillows offer firm, responsive support similar to buckwheat and sleep relatively cool, but they are not adjustable—you must buy the exact loft you need. Latex also has more bounce, which some people find disruptive when changing positions. Buckwheat allows you to fine-tune loft by the cup and conforms more precisely to the space between jaw and shoulder. Choose latex if you know your exact loft needs and prefer a livelier, more elastic feel; choose buckwheat if you want customization and a more stable sleep surface.
Step-by-Step: How to Choose and Adjust Your Buckwheat Pillow at Home
Step 1 – Measure Your Ideal Loft
Lie on your side on your mattress without a pillow and have someone measure the distance from the mattress surface to the top of your ear—this is your target loft. If you are measuring alone, place a hardcover book on the mattress and rest your head on it, then measure the gap between book and mattress. Add a half-inch to account for slight compression. Most side sleepers measure between 4 and 6 inches. If you sleep on a soft mattress, subtract half an inch because your shoulder will sink deeper. This measurement gives you a starting point, but expect to fine-tune over 3-7 nights as your neck muscles adjust.
Step 2 – Start with Full Capacity
When your buckwheat pillow arrives, sleep on it at full capacity for the first 2-3 nights even if it feels too high. Your neck muscles have adapted to your old pillow position, and they need time to adjust to neutral alignment. After three nights, reassess—if you wake with shoulder pain or your head feels pushed upward, remove one cup of hulls. If you wake with neck stiffness or your head feels like it is tilting downward, the loft is correct or you may even need to add hulls if your pillow came underfilled. Common mistake: removing too many hulls too quickly because the pillow feels unfamiliar, which defeats the purpose of proper support.
Step 3 – Adjust in Half-Cup Increments
Open the zipper and scoop out hulls using a measuring cup—remove no more than half a cup at a time. Close the zipper and sleep on the adjusted pillow for at least two nights before making further changes. Removing a half-cup typically lowers loft by about a quarter-inch. Keep the removed hulls in a sealed container or bag in case you need to add them back. Expect to make 2-4 adjustments over the first two weeks until you find the loft that keeps your spine aligned. You will know you have the right height when you wake without neck stiffness and can draw an imaginary straight line from the top of your head through your neck to your tailbone when lying on your side.
Step 4 – Reassess After Major Changes
Your ideal loft may shift if you change mattresses, gain or lose significant weight, or develop new shoulder or neck issues. Check your alignment every 3-6 months by having someone photograph you from behind while you sleep on your side—your spine should form a straight line without lateral curves. If you notice morning stiffness returning, remeasure your ear-to-mattress gap and adjust hulls accordingly. Buckwheat hulls can last 3-5 years before they begin to break down into finer particles that do not provide the same support—when you start seeing hull dust accumulate in the corners of the cover, it is time to replace the fill or buy a new pillow.
Circadian Recommendations Based on Your Profile
If you are a side sleeper with broad shoulders who runs hot
- Product: Circadian Buckwheat Pillow (Queen size, full capacity)
- Start with all hulls included for maximum loft (5-6 inches) and remove up to one cup if you feel your head is pushed too high. The organic cotton cover and airflow between hulls can help you sleep 3-5 degrees cooler than solid foam pillows.
If you are a side sleeper with narrow shoulders or a soft mattress
- Product: Circadian Buckwheat Pillow (Standard size, reduced capacity)
- Plan to remove 1-2 cups of hulls to bring loft down to 4-4.5 inches since your shoulder will sink deeper into the mattress. The smaller pillow size works well if you do not change positions often during the night.
If you switch between side and back sleeping during the night
- Product: Circadian Buckwheat Pillow (Queen size, moderate capacity)
- Adjust to 4-4.5 inches of loft, which provides enough support for side sleeping without pushing your head too far forward when you roll onto your back. The extra length of the queen size gives you room to shift positions without your head sliding off the pillow.
If you have chronic neck pain or recovering from injury
- Product: Circadian Buckwheat Pillow (size based on bed, conservative loft)
- Start with loft at the lower end of your measured range and increase gradually over 2-3 weeks as your neck muscles strengthen. The firm, consistent support of buckwheat hulls can help maintain neutral alignment while you heal, but make adjustments slowly to avoid overloading recovering tissues.
Circadian Buckwheat Pillow
A firm, adjustable buckwheat pillow in an organic cotton cover, designed for side and back sleepers who run hot or wake with a stiff neck
$79 - $169
Shop NowSummary and Next Step
Finding the best loft for a buckwheat pillow as a side sleeper comes down to matching the pillow height to the gap between your ear and mattress—usually 4-6 inches depending on your shoulder width and mattress firmness. Buckwheat pillows let you customize this precisely by adding or removing hulls, and they maintain consistent support while sleeping cooler than foam alternatives. Start with your pillow at full capacity, sleep on it for three nights to let your neck adjust, then fine-tune in half-cup increments until you wake without stiffness and your spine stays aligned in a straight line.
Next step: Measure your ear-to-mattress gap while lying on your side, order a buckwheat pillow in the size that fits your bed, and plan to spend 7-10 nights adjusting the loft in small increments to find your ideal height.
FAQ: Buckwheat Pillow Loft for Side Sleepers
Q: How long does it take to get used to a buckwheat pillow?
Most people adjust within 3-7 nights as neck muscles adapt to the firmer support and different feel of the hulls. The rustling sound typically becomes unnoticeable within the first week. If you still feel discomfort after 10 nights, you likely need to adjust the loft rather than waiting longer—remove or add hulls in half-cup increments until your spine stays aligned.
Q: Can I use a buckwheat pillow if I sleep hot?
Yes, buckwheat pillows often sleep cooler than memory foam or solid latex because air flows continuously between the hulls. The organic cotton cover on the Circadian pillow also wicks moisture better than synthetic fabrics. Many hot sleepers notice they wake with less neck sweat compared to foam pillows, though individual experiences vary based on room temperature and bedding.
Q: What if the buckwheat pillow feels too firm?
Buckwheat provides firmer support than down or soft foam, which is necessary for side sleepers who need consistent loft. If it feels uncomfortably hard, try removing one cup of hulls to allow slightly more contouring—this softens the feel without sacrificing support. You can also place a thin cotton pillowcase over the pillow to add a small buffer layer, though this slightly reduces airflow.
Q: How do I clean a buckwheat pillow?
Remove the hulls and store them in a sealed container, then machine wash the cover in cold water and air dry. You cannot wash the hulls themselves, but you can refresh them by spreading them on a baking sheet and placing them in sunlight for 2-3 hours every few months. Replace hulls every 3-5 years when they begin breaking down into finer particles.
Q: What if the pillow does not work for me?
Give yourself at least 10 nights to adjust the loft and let your neck muscles adapt to neutral alignment. If you still experience discomfort, check that your loft matches your measured ear-to-mattress gap and that you are making adjustments in small increments. Some people find buckwheat too firm regardless of loft—in that case, a shredded latex pillow may offer a softer alternative with some adjustability.
Q: How long do buckwheat pillows last compared to other types?
Buckwheat hulls maintain their structure for 3-5 years before breaking down, which is longer than most polyester or down pillows (1-2 years) but shorter than solid latex (5-7 years). The hulls are replaceable, so you can buy new fill and reuse the cover to extend the pillow's life. Memory foam typically lasts 2-3 years before losing significant loft, making buckwheat a better long-term value if you want consistent support.