Sleep is essential to physical, mental and emotional health. For most adults, 7–8 h of sleep per night appears to be the ideal. However, currently the average adult gets less than seven hours of sleep per night. A chronic lack of sleep affects quality of life, social interaction and mood. Additionally, sleep deficiency results in loss of work productivity, greater absenteeism/sick days and higher injury rates. Primarily, stress and musculoskeletal discomfort contribute to the lack of sleep. Typical musculoskeletal complaints that interfere with sleeping are lower back pain, neck pain and shoulder pain.
A significant relationship between pain and sleep has been well established by a number of studies. But few studies have compared mattresses and have researched how the differences between the sleep surfaces effect sleep quality or specific musculoskeletal discomfort. Some studies have suggested that mattress differences do not significantly affect sleep quality, while other researchers agree that sleep surfaces are not alike and that some will provide better support and comfort than others.
Some people are of the belief that a firm mattress is beneficial for low-back pain, but there is no evidence to support such a claim. In a survey of orthopaedic surgeons 95% believed that a mattress played a part in the management of low back pain and 75% recommended firm or hard mattresses for the relief of back pain. To compound the problem manufacturers of bedding systems make claims relating to health benefits derived from using selected mattresses that are largely unsupported and not based on research. Some mattress advertisements depict how the contour of the bed surface conforms to that of the body. But there is also no evidence that a change in spine curvature is produced while sleeping on hard or soft surfaces. In contrast, one study concluded that mattress inflation induces changes in spinal alignment, but this did not correlate in the results they found.
So with all this confusion and conjecture, the question is – what mattress is right for me?
Selecting a mattress
A quality mattress is not a cheap venture, so it’s important to get it right. You want to have something that is not only comfortable but supportive and affordable as well. Generally speaking, we spend a quarter to a third of our lives in bed so the importance of getting an adequate, restful sleep cannot be understated. Investing in a good quality mattress is a good idea as it should last you approximately 10 years. Below are some of the key considerations when selecting the right fit for you.
Do your research and go in with a budget in mind
The first thing you should do before you head out to look for mattresses is know how much you're willing to spend. Going into any major purchase with a budget and spending cap in mind will help you avoid overspending. It may also help you buy the best mattress you can afford while avoiding the added accessories that mattress stores are likely try to load you up with. But still keep those add-ons and accessories in mind when you head to the store as they can be of benefit.
Understand what mattress is right for you
There is no one size, shape, temperature or firmness that fits all. Everyone’s anatomy varies slightly so what feels comfortable for you might feel uncomfortable for someone else. Most mattresses will be compromised of the following components:
Posture-Pedic/Memory Foam
Posture-pedic mattresses are a brand name, but many people use them to describe a mattress that uses memory foam or another type of foam that moulds to the shape of your body while you sleep. These mattresses offer even support all over your body, essentially sinking into it, allowing the mattress to apply even pressure to your body at all contact points. Posture-pedic and memory foam mattresses tend to get warm over the course of the night, so if you need a cool sleeping surface under you, they may not be right for you.
Sleep Number Beds
Sleep number beds use inflatable air pressure chambers inside of the mattress that you can customise to suit the level of firmness you want in your sleeping surface. You can make the mattress firmer or softer, and depending on the model you get, you can tilt the bed up into a reclining position. Some sleep number beds have different chambers on either side of the bed, so you and your partner can enjoy different levels of firmness. However, they tend to be more expensive.
Firm vs Plush
Firm and plush, as their names imply, indicate the firmness or softness of the mattress. Some mattresses are described as extra firm, firm, plush, ultra plush which describe how hard or soft the mattress actually is. You can also find mattress types in between like pillow top or a firm mattress that has extra padding on the sides and top or a pillow top on it that makes the mattress softer when you lay in it but still is firm enough to provide support while you sleep.
Utilise the home trial and warranty deals
Before sealing the deal make sure that the mattress comes with delivery and disposal of your old mattress, a solid warranty and most of all has an in-home trial period. Most reputable retailers will give you 30 to 60 days to try out the mattress in your home. If it doesn’t work for you they'll refund your money or exchange you for another mattress. Make the most of that period of time, and pay close attention to how you're sleeping and how you feel when you're awake. You won't be able to tell much from the first couple of days, but once you get used to it, you should start feeling better overall. If you have more energy and getting up in the morning is easier than it used to be, you may be on to something good.
Some specific pointers to look out for are:
- When you wake up, do you have less energy, or more?
- After waking do you have any unusual soreness, or aches and pains, specifically in your back or sides?
- When you do get up what's your mood like? Are you ready to take on the day, or are you a bit grumpier in the mornings?
- Are you tossing and turning, or frequently waking up to shift position during the night?
- Are you falling asleep more quickly or taking longer to get comfortable?
All of these are also warning signs that it's time to replace your mattress. But if you're trying out a new mattress at home for the first month and you see these signs getting worse and not better, the mattress may not be suited to you. If you've had your mattress for a few months and you still notice you're uncomfortable, or the mattress is suddenly uneven, don't hesitate to call the manufacturer and make a warranty claim. Hopefully these tips will help you be more informed about the mattress that is best suited to you and to know what to look for. It is a big purchase so don’t be afraid to test a number of them.
If you are having difficulty sleeping or waking up with neck, back, shoulder or any other kind of musculoskeletal pain, it is best to seek professional advice. B Book in to see a Physiotherapist or Exercise Physiologist at Back in Motion Aspendale Gardens here.
References:
- Bader, G. G., & Engdal, S. (2000). The influence of bed firmness on sleep quality. Applied ergonomics, 31(5), 487-497.
- Jacobson, B. H., Boolani, A., Dunklee, G., Shepardson, A., & Acharya, H. (2010). Effect of prescribed sleep surfaces on back pain and sleep quality in patients diagnosed with low back and shoulder pain. Applied ergonomics, 42(1), 91-97.
- Lahm, R., & Iaizzo, P. A. (2002). Physiologic responses during rest on a sleep system at varied degrees of firmness in a normal population. Ergonomics, 45(11), 798-815.
- Lee, K. A., & Ward, T. M. (2005). Critical components of a sleep assessment for clinical practice settings. Issues in Mental Health Nursing, 26(7), 739-750.
- Levy, H., & Hutton, W. C. (1996). Mattresses and sleep for patients with low back pain: a survey of orthopaedic surgeons. Journal of the Southern Orthopaedic Association, 5(3), 185-187.
- National Sleep Foundation. (2005). Sleep in America poll. Summary of Findings.