Sometimes, lying flat just doesn’t cut it. Whether it’s reflux, back pain, or just wanting to binge-watch without twisting your neck, a wedge pillow might be exactly what your body’s been asking for.
Still, how to use a wedge pillow isn’t always clear. Do you prop up your head, back, or legs?
Key Takeaways
- A wedge pillow is a firm, angled cushion designed to support the head, back, or legs—ideal for managing reflux, snoring, and back pain.
- Learning how to use a wedge pillow correctly means matching the right height and position to your sleep needs—side sleeping, upright reclining, or leg elevation.
- When choosing a wedge pillow, focus on size, height (15–30 cm), and features like cooling covers, which are important for warmer climates or hot sleepers.
We’ll break it all down—how wedge pillows work, who they’re best for, and how to actually sleep on one without waking up in a heap. Let’s get you sleeping smarter (and more comfortably).
Jump to a section:
- What Is a Wedge Pillow?
- How to Use a Wedge Pillow
- Benefits of Sleeping on a Wedge Pillow
- Choosing the Right Wedge Pillow for You
- FAQs
What Is a Wedge Pillow?
A wedge pillow is a triangular-shaped support cushion with a sloped surface. Its shape allows you to elevate your upper or lower body while you sleep or rest. Unlike regular pillows, this one’s all about structure—not softness.
Most wedge pillows are angled between 20 to 45 degrees, lifting your body by around 15 to 30 cm. Sizes vary slightly, but many are about 50 to 65 cm wide and long—enough to support your torso or legs without feeling cramped.
Most are made from high-density foam or memory foam that holds its shape—no pancake pillows here. Some come with washable covers, and a few are shaped to stop you sliding off mid-snooze.
How to Use a Wedge Pillow
Wedge pillows aren’t just one-trick triangles—they’re built for support, and they deliver it in more ways than one. A 2024 study found that “varying pillow heights are linked to neck muscle activity and sleep comfort… [highlighting] the importance of an appropriate pillow height to maintain a healthy cervical spine and promote restful sleep.”
Thanks to their angled shape, wedge pillows can be used in several positions—you just need to know where to place them.
1. Back Sleeping (Head & Torso Elevation)
✅ To relieve acid reflux, support breathing, or ease post-surgery swelling.
Place the thicker end of the wedge pillow at the head of the bed, so the slope gently lifts your head, neck, and shoulders. This position works with gravity to keep things moving in the right direction—especially useful for reflux or nasal congestion.
Look for a wedge with a 30–45 degree incline (about 15–30 cm in height). Too low, and you’ll barely notice it. Too steep, and it might feel like you’re sitting in a cinema seat.
2. Side Sleeping
✅ To ease snoring, reduce reflux, and support spine alignment.
If you’ve ever wondered how to use a wedge pillow for side sleeping, the trick is simple: lie along the incline with your head, neck, and shoulders aligned. This position helps keep your spine neutral while giving your airways a bit more space to stay open through the night.
A medium-firm foam wedge works best here, especially if shoulder pressure is an issue. Most side sleepers do well with a pillow height of 15–30 cm, depending on where you position yourself on the slope.
3. Sitting Up in Bed (Upright Recline)
✅ For reading, watching TV, or scrolling comfortably.
Turn the wedge upright, with the wide end flat on the mattress and the flat side against your headboard or wall. It props you up at a relaxed angle without slumping or straining your back.
Go for a steeper incline—around 43–45 degrees—for the best back support in this position.
4. Under the Knees (Back Sleeping)
✅ To relieve lower back tension and reduce pressure on the spine.
Slide the thicker end under your knees while lying flat on your back. This elevates the knees gently, helping your hips and lower spine relax into the mattress.
It’s a solid setup for anyone with chronic back pain or tight hamstrings.
5. Under the Feet (Leg Elevation)
✅ To reduce swelling, improve circulation, and ease tired legs.
Flip the pillow so the thinner end is under your knees and the thicker end lifts your feet. Rest your heels right on the top or just off the edge if they’re sensitive.
This position helps drain fluid away from the lower legs—great after long days or during injury recovery.
6. Pregnancy Support (Side Sleeping)
✅ To support your bump and relieve pressure while side sleeping.
Tuck the wedge under your belly or behind your back, depending on what feels best. There’s no single “right” way—just move it around until your body relaxes into it.
The gentle slope gives soft lift without digging in or shifting overnight.
Benefits of Sleeping on a Wedge Pillow
A wedge pillow isn’t just for show. Whether it’s tucked under your head or knees, it can make a genuine difference in how you sleep—and how you feel the next day.
Reduces Acid Reflux
Elevating the upper body helps stop stomach acid from creeping up the oesophagus during sleep.
One clinical trial showed that bed head elevation with a wedge pillow “reduced esophageal acid exposure and acid clearance time in nocturnal (supine) refluxers and led to some relief from heartburn.”
Eases Snoring and Sleep Apnoea
A 2017 study found that raising the head of the bed by just 7.5 degrees significantly lowered the apnoea-hypopnoea index (AHI) in people with mild to moderate obstructive sleep apnoea.
That small lift made a measurable difference in how well participants breathed during sleep.
By slightly raising your head and chest, a wedge pillow helps keep the airway open, reducing vibrations that cause snoring and making breathing more stable throughout the night.
Supports Sinus Drainage
Lying flat often worsens congestion. Sleeping at a gentle incline encourages sinus fluid to drain instead of pool—especially helpful during allergy season or when dealing with a cold.
Medical experts recommend elevation as a non-invasive way to reduce overnight nasal congestion. This is one of the more underrated benefits of using a wedge pillow, especially for allergy sufferers.
Relieves Pressure on the Lower Back
Placing a wedge pillow under your knees when back sleeping helps reduce strain on the lower back. The bent-knee position encourages the lumbar spine to relax into its natural curve, which can ease morning stiffness or muscle tightness.
If you’re using a wedge this way, make sure to choose one with a gentle slope that lifts your knees by about 15–20 cm.
Improves Leg Circulation
Elevating your feet while lying down helps boost blood flow and reduce swelling. This is especially helpful for people dealing with varicose veins, pregnancy-related swelling, or simply tired legs after a long day standing.
Wondering how to use a wedge pillow for back pain and circulation? Place the thick end under your feet with your legs resting along the incline—no complicated setup required.
Aids Post-Surgery Recovery
Whether you’re recovering from facial, abdominal, or spinal surgery, a wedge pillow helps keep your body gently elevated and supported. It reduces movement during sleep, which can protect healing tissue and ease discomfort.
Some users also place a second wedge under the knees for added stability and to prevent sliding.
Stays Put All Night
Standard pillows shift, flatten, or end up on the floor. A wedge pillow’s shape and density keep it in place, supporting your body through the night. That means fewer wake-ups, less tossing, and no fluffing at 2am.
Choosing the Right Wedge Pillow for You
Buying a wedge pillow isn’t as simple as picking the first triangle you see online. Get the wrong one, and it’ll end up in the wardrobe. Get the right one, and it could change the way you sleep.
Here’s what actually matters when making your pick:
1. Size
Wondering what size wedge pillow is best? It depends on how you sleep and what you need it for. Most wedge pillows fall between 50–65 cm in width and length, giving you enough surface to support your upper body, legs, or both.
If you’re taller or tend to move around in your sleep, opt for a wider wedge to avoid sliding off the edge.
For leg elevation or smaller frames, a more compact version will do the job without overwhelming your bed.
2. Height
How high should a wedge pillow be? That depends on the problem you’re trying to solve. Most designs range from 15 to 30 cm tall, which gives you a lift between 20 to 45 degrees.
- 15–20 cm: Best for light leg elevation or subtle upper body lift.
- 20–25 cm: Ideal for side sleeping, sinus relief, and snoring.
- 25–30 cm+: Great for acid reflux, sleep apnoea, or sitting up comfortably in bed.
3. Special Features
Live somewhere warm? Hello, Australia and New Zealand summer nights.
Look for a wedge pillow with cooling gel foam or breathable covers to keep things from getting sweaty.
Other features worth considering:
- Contoured shaping for better body alignment
- Machine-washable covers for easy care
- Folding or adjustable options if you need flexibility or extra support while sitting up
Looking for a wedge that does more than just sit pretty? The Ecosa Cooling Wedge Pillow is built for real-life comfort—whether you’re elevating your back, knees, or just propping yourself up to scroll a bit longer.
It adjusts to your perfect angle, moulds to your body with signature memory foam, and stays cool with a breathable, washable cover. No slipping, no overheating—just smarter support!
FAQs
How does a wedge pillow work?
A wedge pillow works by gently lifting part of your body—usually your head, back, or legs—at an angle. This elevation helps improve circulation, reduce pressure, and use gravity to ease issues like reflux, snoring, or swelling. It’s support with purpose.
How do you sleep comfortably on a wedge pillow?
Start by choosing the right height for your needs—usually between 15–30 cm. Make sure your head, neck, and spine stay aligned, and adjust your position until it feels natural. A good wedge should support you without forcing you to adjust all night.
How not to slide down a wedge pillow?
Wearing smooth pyjamas on a smooth pillow = slip city. Opt for cotton sleepwear and look for a wedge with a textured or contoured surface. Placing a pillow under your knees can also help anchor your body in place.
Where can I buy a wedge pillow?
You can shop wedge pillows online or in bedding stores—but if you’re after comfort, support, and a cooling upgrade, the Ecosa Cooling Wedge Pillow is a solid place to start.
What is the best height for a wedge pillow?
There’s no one-size-fits-all. But consider this: low inclines (15–20 cm) are better for subtle support, while higher inclines (25–30+ cm) are ideal for sitting up, reflux relief, or sleep apnoea.