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Do you frequently toss and turn in your bed at night and have disturbed sleep? If so, your mattress may be the culprit. While healthy sleep habits are often referred to as sleep hygiene, the type of bedding you use is also crucial for a good night’s rest. Your mattress can significantly impact the quality of your sleep.
A proper mattress is responsible for ensuring back alignment and alleviating pain in an individual, according to Dr Sheetal Chaurasia, consultant, pulmonary medicine, Manipal Hospital, Whitefield, Bangalore. “If the mattress is not appropriate, if it is too soft or too firm, it can lead to causing discomfort in individuals such as back and neck pain, disturbed sleep and headaches while waking up in the morning,” added Dr Chaurasia.
Mattress can affect sleep quality
“Mattress and pillows play a crucial role when it comes to the sleep quality of an individual,” says Dr Samarth Arya, consultant, orthopedics and robotic joint replacement surgery, Manipal Hospital, Old Airport Road, Bangalore. He says that the firmness of the mattress is crucial in relieving pain in the spine and back of an individual. If the mattress is too soft, it may not provide proper back alignment, which can negatively impact an individual’s health.
According to Dr Chaurasia, while there is no one-mattress-for-all solution, medium-firm mattresses (on a scale of 1 to 10, with a firmness level of 5 to 6) are considered suitable for individuals, particularly those who suffer from back pain problems.
A study published in the Journal of Orthopaedics and Traumatology was conducted on 59 healthy individuals sleeping on commercial spring mattresses for the past five years. These individuals occasionally reported physical discomfort during sleep and poor sleep quality. They were asked to fill out a questionnaire daily for 28 days to investigate the back and shoulder pain, quality, comfort and sleep efficiency.
The same questionnaire was given to the individuals after sleeping on medium-firm mattresses. After 28 days, it was seen that the back pain of the individuals decreased by 48%. The sleep quality was also improved by 55%.
The individual’s sleeping position also needs to be considered while choosing a mattress. People who sleep on their back should use a slightly firmer mattress to support their hips and spine. “A bad mattress choice affects sleep. It not only causes physical discomfort but also increases the risk of developing cardiovascular diseases due to disturbed sleep. The mental health is also affected, causing stress and irritability leading to poor performance at work,” added Dr Chaurasia.
Pillows and bed linens also play a major role
Experts say that the flexibility of the muscles also reduces as one ages. “As the muscle flexibility reduces, elderly people may find it difficult to sleep on a firm pillow. Hence, a thin pillow is safer and gives them adequate cervical support,” says Dr Arya.
Sleeping on the sides is healthier than sleeping on the back. “However, even if a person sleeps on his back, they should keep a pillow under the knee joint so that the knees can be bent slightly and the stress on back muscles is reduced,” he added.
Bed linens are another key factor that ensures a good night’s rest. Dr Chaurasia says, “Our bodies give off heat while we sleep, and certain fabrics can trap that heat, which can cause us to wake up due to sweating and discomfort. Therefore, it’s best to opt for breathable natural fabrics like cotton. It can help regulate our body temperature for a more restful sleep.”
Allergens from bad mattresses can affect sleep
Synthetic materials used in bedding can cause allergens like dust mites to accumulate in pillows and bed linens. “Dust mites are a common cause of indoor allergies, leading to coughing, sneezing, and wheezing. Therefore, opting for natural materials such as cotton is recommended,” says Dr. Chaurasia.
Read more:
https://www.happiesthealth.com/articles/sleep/sleeping-naked-health-benefits
https://www.happiesthealth.com/articles/sleep/benefits-of-sleeping-on-floor
https://www.happiesthealth.com/articles/wellness/time-to-wake-up-to-alarming-new-truth-alarm-sleep
Evolving trends in the mattress industry
Anand Nichani, managing director of Magniflex India, says significant changes are being made in the mattresses to ensure sound sleep. “Mattresses are now being manufactured with added features like cooling properties for the overall health of the individuals.”
Some of them include:
- Patented memoform: It responds to body weight, preventing it from sinking. Thus maintaining a constant level of comfort through the night.
- Adjustable beds: These beds come with an adjustable base made of silver beechwood and complemented by ergonomically shaped plates. Users can adjust the head and feet positions, alleviating spine pressure and addressing concerns such as back pain, acid reflux, varicose veins and swollen feet.
- Medicated or orthopedic mattresses: These are specifically designed to address orthopedic issues, such as back or joint pain. These mattresses are made with patented stretch technology that can stretch and decompress the spine, which optimizes muscle recovery.
- Cooling mattress technology: Many mattresses now incorporate cooling gel layers backed by Japanese fabric with a temperature-regulating feature. It wicks away moisture and maintains a perfect microclimate, and advanced airflow technology regulates body temperature and promotes better sleep.
- Smart mattresses: These devices use sensors embedded in the mattress or wearable technology. This is helpful to monitor sleep patterns, including duration, quality and disturbances.
Effective ways to ensure uninterrupted sleep time
While healthy eating, regular workouts, practicing yoga, and mindfulness are important before sleeping, the right bedding is also important to ensure a good night’s rest, say experts. Here are some ways to ensure uninterrupted sleep time:
- Choosing the right mattress: Though many types of mattresses are available, opting for a medium-firm mattress to relieve back and neck pain is recommended.
- Change pillow covers and bed linens frequently: When used for more than a week, bed linens and pillow covers can become a breeding ground for allergens like microbes and dust mites. Hence, pillow covers and bed linens should be frequently washed to prevent microbial growth.
- Choose the suitable fabric: Synthetic fabric makes you sweat when it rubs against the skin. Always choose a breathable fabric like cotton that not only maintains the body temperature at night but also prevents allergens that can impact the health of individuals.
