How to Make a Face Down Pillow? | DIY Face Cradle

Whether you need one for massage, reading, or back relief, a face down pillow is a simple weekend project. The key is a soft foam base with a cutout sized for your face, plus a washable cover. This guide walks through the classic DIY version and a no-sew fallback.

The Simplest Face Down Pillow Design

Most DIY versions share the same core shape. Start with a 12 x 14 inch piece of upholstery foam, about 3 to 4 inches thick. Mark a 6-inch-wide by 4-inch-deep oval or U-shaped opening in the center. That opening is what keeps your nose and mouth clear.

Cut the hole with an upholstery knife or electric foam cutter. Smooth the cut edges with scissors so no rough foam pokes through the fabric. The opening size matters — too small and you’ll feel cramped; too large and the pillow loses support around your cheeks and forehead.

This design works for stomach sleepers, massage tables, or anyone who needs to lie face-down comfortably for a stretch.

Sewing the Removable Cover

Cut two pieces of soft fabric — cotton fleece or jersey work well — slightly larger than the foam base. Add about 1 inch all around for seam allowance. Lay the pieces right sides together, pin, and sew around the perimeter. Leave one edge open, about two-thirds of the way across, so you can turn it right side out and insert the foam.

Don’t skip the face opening in the fabric. Trace the same oval or U-shape onto both fabric pieces before sewing, then cut it out after stitching the perimeter. Clip the curves so the seam lies flat when turned.

For the closure, add a zipper or Velcro along the open edge. A washable closure matters because the cover will need regular cleaning — the face opening collects oils and moisture. If you skip the zipper, you’ll have to hand-stitch the opening shut after each wash, which gets old fast.

Tip: if your fabric is lightweight, iron-on interfacing on the inside of the cover panels adds structure and keeps the face opening from sagging.

No-Sew Version

For a quicker project, skip the sewing machine entirely. Use an 8.5 x 11 fabric iron-on sheet, or two layers of fleece held together with fabric glue. Cut an egg-like shape large enough for your face, then cut the center opening. Glue the front and back pieces together around the edges, leaving a 2-inch gap. Stuff with polyester batting, then seal the gap with fabric glue.

This version works best as a travel pillow or a first attempt. It won’t have the firmness of a foam base, and it’s harder to clean since the stuffing is sealed inside. But it takes about 20 minutes and costs a few dollars in materials.

Common Mistakes to Avoid

The biggest error is cutting the face opening too small. Measure your actual face — nose to forehead, and cheek to cheek — before you mark the foam. You can always cut more foam, but you can’t add it back.

Other misses to sidestep:

• Forgetting seam allowance means a cover that’s too tight to fit the foam.
• Sewing all edges shut before stuffing leaves no way to insert the insert.
• Leaving rough foam edges creates lumps and pokes through thin fabric.
• Skipping the washable cover makes the pillow nearly impossible to clean.

Finally, the opening must preserve unobstructed airflow. Test the finished pillow face-down for a few minutes before committing to it — you should be able to breathe easily and turn your head slightly without pressure on your nose or eyes. If it feels tight, widen the opening and re-cover.

Once your DIY version is dialed in, it’s worth comparing it against store-bought options to see what pro designs get right — our tested face down pillow roundup breaks down the best models on the market.