Tips for Choosing a Mattress If You Have Back Pain

The jury is still out on whether a firm or soft mattress is the best option for people whose back pain keeps them up at night. That said, most health experts in the know say the choice is yours—that the mattress that makes you feel most comfortable is likely your best option.

And what does research say so far? That medium firmness seems to yield the most painless sleep.

For example, The Lancet published the results of a randomized controlled trial that assessed 313 people who had a backache while in bed and when they got up. The researchers randomly placed participants onto either a firm mattress or a medium firm mattress, and after 90 days evaluated them for pain reduction and disability.

The medium firm mattress won. Study participants in the medium firm mattress group had significantly less pain and disability throughout the study compared to participants in the firm mattress group. Here’s what the researchers had to say:

“A mattress of medium firmness improves pain and disability among patients with chronic non-specific low-back pain.”

Dr. Michael Perry, medical director of the Laser Spine Institute in Tampa, Fla., agrees that a medium firm mattress is generally the way to go. But he firmly (no pun intended) adds that one size does not fit all in the choosing of a mattress by those with spine pain.

A number of other factors play a role, as well, he says.

Your Medical Status
Selecting the mattress that’s best suited to your spinal condition is about more than just how hard or soft the item is, Perry says. You (and your doctor) need to consider your medical history in some detail, so that you can tailor your purchase to your needs.

Before purchasing a mattress, Perry recommends asking yourself the following questions: What medical conditions do you have? What is your current diagnosis or diagnoses? What, if anything, have you been treated for previously?

It makes a difference. For example, symptoms of spinal stenosis tend to present themselves when you are standing and walking, but not when you are lying down. For this reason, the question of mattress firmness is not a big issue in people with spinal stenosis only. If this is you, choose a mattress that makes you feel comfortable.

But if you have degeneration along with your stenosis, that’s a different matter, Perry says. In this case, or if you have spinal arthritis without stenosis, disc problems or non-specific back pain, you do need to consider the relative firmness or softness of your mattress. “People with these conditions do better with more support, i.e. a firmer mattress,” Perry says.

Perry also says that while everyone needs some support when they sleep, people who have undergone multiple back surgeries often need less, relatively speaking. After several surgeries, the tissues have been altered and may be stiffer, he says. In this case, a softer mattress may be more comfortable.

 

How Old Is Your Mattress?
Dr. Perry warns that mattress springs break down over time, which makes your bed softer. “This can aggravate a patient’s back,” he tells me.

Based on this, does it makes sense for you to get a new mattress, or can you reduce pain and stiffness with your old one? While this is likely to vary among individuals, medical research may help shed some light on the question:

A study done in Oklahoma and published in Journal of Manipulative and Physiological Therapeutics measured the pain, spine stiffness, and quality of sleep in 22 adults to whom they gave a “prescribed” (and new) bedding system for 28 days.

When they compared the ratings with participants’ ratings of their personal bedding systems for the same amount of time, they found that the prescribed bedding systems helped to improve all three measures significantly.

Your Sleeping Position
What position do you usually sleep in? This makes a difference in the type of support you need from your bed. Dr. Perry has some recommendations for back sleepers, side sleepers (whom he calls fetal position sleepers), and stomach sleepers:

  1. Side Sleepers Most people are side sleepers, Perry tells me. They sleep in the fetal position with their knees drawn up toward their chest. But this position tends to put pressure on your hips and shoulders. For side and fetal sleepers, Perry recommends a slightly softer mattress, such as one from the Tempurpedic brand. The foam the Tempurpedic mattress is made of conforms to your body, especially in the thoracic and lumbar regions of the spine, he says.
  2. Stomach Sleepers But for the stomach sleeper, soft mattresses such as the Tempurpedic may irritate the back. “A soft mattress encourages your abdomen to sink into the bed. The position that results is known to increase the arch in your low back and cause pain,” he asserts. Perry suggests that a medium firm bed surface is good for stomach sleepers. The idea, he says, is to derive support from your chosen mattress, but without the abdominal sinking experience. By the way, the sinking effect is amplified if you have a large abdomen. For thin people, sinking may not be as much of an issue.
  3. Back Sleepers And finally, if you sleep on your back, Perry recommends putting a thin, rolled towel or pillow under your knees and low back for support. Pillowing under these areas will likely help support them, as well as provide you with more comfort, he says.

    The same group of Oklahoma researchers mentioned above did another study that affirms Perry’s assertions. The study, which was published in Applied Ergonomics in 2010, involved 27 patients with low back pain and stiffness upon arising.

Researchers divided the participants up according to their usual sleep position. Participants were assigned to a medium firm mattress with a combination of foam and latex layering that was based on their preferred positioning choice – choices that correspond to Perry’s descriptions as noted above. The participants were rated for sleep comfort and quality every day for three months.

The researchers found that the patients’ back pain and stiffness improved with the new mattresses. For this reason, they concluded that sleep surfaces do relate to sleep discomfort and that it is possible to reduce your pain by replacing your mattress with one uniquely suitable to your particular spinal condition.

Individual People Deserve Individual Mattress Choices
Different people need different things but in general, support is better, Dr. Perry concludes. If you have back pain, the best way to go about buying a mattress is to do your research and base your final selection on your particular need for both support and comfort.

 


Originally found on verywellhealth, written by Anne Asher, CPT .

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70 Tips For Your Best Sleep Ever

Meet the Surefire Ways to Wake Up Recharged Every Single Day

Do you feel well-rested on a daily basis? If you simply laughed at that question, you’re far from alone. More than a third of Americans aren’t getting enough sleep these days, and it’s not without consequence. People who don’t get enough shut-eye don’t just feel the unpleasant effects of fatigue; sleep-deprived people run the risk of experiencing extreme irritability, weight gain, short-term memory loss, heart disease, and Alzheimer’s. It’s crazy to think that all these risks can be solved—or at least reduced—simply by sleeping better. So what is it that you can do to achieve your best sleep ever? Keep reading these 70 sleep tips and start snoozing better immediately.

how to sleep better

1 |Drink cherry juice before bed.

Tart cherry juice contains a natural amount of melatonin and it might be the key to tacking on some necessary minutes to your REM sleep cycle. A study in the American Journal of Therapeutics found that drinking cherry juice before bed helps to add an average of 84 minutes to a person’s sleep. 84 minutes? We’ll take it. And for more pre-bedtime habits to adopt, check out the 11 Doctor-Approved Secrets For Falling Asleep Faster—Tonight.

how to sleep better napping

2 | Don’t nap more than 20 minutes during the day.

Oversleeping during a nap might just be your downfall. If you’re catnapping for 20 minutes or more, it’s time to rethink your strategy, as your midday siesta could be the reason you’re not sleeping well or through the night. And if your sleep troubles are coming from 35,000 feet, master the 10 Best Tricks For Sleeping on an Airplane.

alarm clock how to sleep better

3 | Have an alarm signify bedtime.

Whether you set an alarm on your phone, through FitBit, or download a specific sleep timer app, having an alarm go off at, say, 10 p.m. is a really great way to remind you to wind down at the same time every night. Once the alarm goes off, start adhering to your night routine.

wash face how to sleep better

4 |Have a night routine.

Your night routine is the list of stuff you do each night to prepare for bed. It also helps your body recognize that bedtime is coming and it’s time to start shutting down. Brushing your teeth, flossing, washing your face, removing your makeup—these can all be a part of your nightly routine. And for more ways to optimize your shuteye, learn the 40 Ways to Sleep Better in Your 40s.

Salmon Fillets sleep

5 | Eat more fish.

Researchers from the University of Pennsylvania found that fish—sockeye salmon, in particular—can help promote better, more restful sleep. Fish contains high levels of Omega-3s, a fatty acid that helps you drift off to dreamland. (If you can’t stomach the flavor, spring for some Omega-3 capsules instead.) For more healthy eating tips, learn the 50 Foods That Will Make You Younger.

woman sleeping

6| Learn your sleep position.

According to the Better Sleep Council, there are six major sleep positions. Once you learn yours, you can optimize your sleep by picking up the right pillow for your back and neck. To learn what pillows your should rest your head on, bone up on the 10 Best Pillows for a Better Night’s Sleep.

habits after 40

7 | Change your circadian rhythm.

By using an app like Alarmy or Step Out!, which force you to do some mental gymnastics (like solving a math problem) before turning your alarm off, you can, over time, reset your circadian rhythm. After using the app enough, you’ll naturally stop hitting snooze every single morning. (Don’t pretend you don’t do that.)

man opening window sleeping

8 | Let some air in.

Researchers from the Eindhoven University of Technology revealed that leaving your door or a window open—despite that action potentially spitting in the face of years of ingrained habit—will help air flow, reducing levels of carbon dioxide, a known sleep inhibitor.

stock photo of woman with weight blanket

9 | Get a heavier blanket.

study in Occupational Therapy and Mental Health found that weighted blankets can help promote better sleep by copying the feeling babies have while being swaddled—except for adults. Shoot for a 12-pound blanket; according to researchers, that weight has the best results.

how to sleep better man reading

10 | Turn off electronics an hour before bed.

You’ve heard it time and time again: The short wavelength blue light that our technology emits is not good for us, especially when we’re trying to go to bed. An hour is a decent amount of time for the body to wind down, so be sure to turn off all electronics an hour before you’d like to be asleep. If you’re having trouble with this, learn the 11 Easiest Ways to Curb Your Smartphone Addiction.

exercise how to sleep better

11 | Do high-intensity exercise.

A few minutes that qualify as “vigorous activity” can really do wonders for your shut-eye. Active people, generally, report feeling more fulfilled after a night’s sleep, according to a 2013 National Sleep Foundation survey.

sleep meds how to sleep better

12 |  Use sleep aid medication sparingly.

Once and a while, it’s okay to seek help if you’re having trouble falling asleep. You can take a Tylenol PM, NyQuil (if you’re sick), a dose of melatonin—but try to use these aids only sparingly. Some sleep medicines are addictive and might have side effects. Always use caution when using a pill to induce slumber—it might make you groggy the following morning too, and that’s never fun. For more on proper sleep, read about how our correspondent did cleaning sleeping for two weeks, which changed her life. 

quitting smoking how to sleep better

13 | Quit smoking.

Nicotine, like caffeine, is a stimulant, so it exacerbates insomnia and keeps you awake even longer.

wine how to sleep better

14 | Cut back on the drinking, too.

Alcohol, that is. Avoiding alcohol is good for sleep on all fronts—the tactic helps combat sleep apnea and pesky snoring that either makes your sleep uncomfortable or keeps your partner up. Sure, alcohol can help you pass out quicker, but when you’re under the influence, you’re more likely to staccato wake-up throughout the night. For more on snoring, learn the 5 Reasons You’re Snoring Every Night—And How to Stop It.

woman reading book on bed how to sleep better

15 | Read a book before bed.

For bookworms, reading can be a great stress reliever, which is why it’s recommended to read before you hit the hay. In 2009, University of Sussex researchers found reading reduced stress by 68 percent, causing people to be more relaxed and thus more susceptible to sleep.

white noise machine how to sleep better

 
16 | Get a white noise machine.

White noise machines can make falling asleep so much easier for certain people. If you like your sleeping space to be quiet but not eerily so, a white noise machine is a great investment.

smaller portions how to sleep better

17 | Eat smaller meals.

Eating heavier meals, especially right before bedtime, is not a good idea—unless you want to toss and turn all night. The body isn’t supposed to be doing double time while it sleeps, so make sure you’re all digested before you start to snooze.

working from home how to sleep better

18 | Create a separate space for work.

The bed is for sleeping and sex. That’s it. Your bed (or your bedroom, for that matter) should not also moonlight as your workspace. Get that desk (and your laptop and your planner and all those cords) out of there and create a separate environment to work in. Once these lines are drawn, the body will know that when it’s in bed, it’s either going to be rewarded with sex or sleep. Oh, and speaking of sex: if you’re looking to really spice things up, consider buying one of these. 

meditation how to sleep better

19 | Download a meditation app.

There are tons of great apps out there (and podcasts, too, for that matter!) that can help you catch some Zzz’s. Headspace, for example, is primarily a meditation app, but the soothing sounds of the recordings are also great to fall asleep to.

dog on bed how to sleep better

20 | Don’t sleep with pets.

Cuddling with Fido is so much fun (and so Instagram-worthy!) but studies show that people sleep loads better when they don’t share the bed with their pets. That’s not to say pets aren’t entirely devoid of health perks, though: Learn the 15 Amazing Health Benefits of Adopting A Pet.

man on bike how to sleep better

21 | Don’t exercise too close to bedtime.

A late-night workout could cause you to feel wired, making it harder to fall asleep. Finish all vigorous exercise at least three to four hours before you hit the pillow.

caffeine pills how to sleep better

22 | Avoid pain relievers with caffeine in them.

Coffee isn’t the only sly dog that contains caffeine. Some pain relievers—such as Excedrin Migraine and Midol—pack caffeine in their pills. So, if you’re popping one to banish pain, it might also be banishing your chances of sleep.

sleep on your back how to sleep better

23 | Sleep on your back.

When you sleep on your back, you’re keeping your body’s natural curve aligned and aren’t challenging it in any way. As such, it’s widely known as the healthiest sleeping position. Why not give it a go?

get rid of night lights bedroom how to sleep better

24 | Discard night lights.

You want the room as dark as possible to promote the healthiest possible sleep. The more light, the more room there is for sleep disturbances.

how to sleep better

25 | Invest in dark curtains.

When you sleep, the room should be pitch black. You know that saying about a “cold dark place?” When it comes to sleep, it’s true.

how to sleep better

26 | Wake up the same time every morning.

The best thing you can do is create a sleep routine and stick to it. That means going to bed at the same time every night and waking up at the same time every morning. Once your body gets into this routine, you’ll have an easier time both falling asleep and waking up.

pepper how to sleep better

27 | Avoid spicy food at night.

Staying away from the hot sauce not only will help you fall asleep quicker but it will also keep nightmares and bad dreams at bay. Another win-win!

junk food how to sleep better

28 | Avoid junk food at night.

Ice cream, candy bars, gummy worms, chips—junk food has been proven to alter your brain waves. And while you’re sleeping, that’s an especially bad thing. Aside from working harder to digest while you’re asleep, the body might also become susceptible to nightmares—which could prematurely wake you up—because it’s working overtime.

how to sleep better

29 | Stop drinking coffee after 2 p.m.

Newsflash: Coffee is chock-full of caffeine and caffeine is a stimulant that keeps you energized and awake. Ensure that coffee’s effects have worn off by the time you hit the sack by avoiding coffee after 2 o’clock in the afternoon. And for more on the relationship between coffee and sleep, read up on How The “Coffee Nap” Trend Could Change Your Life.

keeping body temperature cool how to sleep better

30 | Keep your body temperature cool.

A natural drop in body temperature sends a message to the brain that it’s time for the Sandman to come. Keep your temperature cooler at night by investing in a cooling pillow or spritzing your face with cool water.

moving tv into living room how to sleep better

31 | Get rid of your TV.

You don’t need to take it out to the curb. Just take it out of the bedroom. Your room is for sleeping and sex. TV is just a distraction that emits more blue light.

get off your phone how to sleep better

32 | Turn your phone completely off at night.

Airplane mode is the runner-up here, but it’s better to turn your phone completely off and stow it away in a drawer. That way, you won’t be tempted to check it if you wake up during the night. Plus, the blue light won’t keep you up.

alarm clock how to sleep better

33 | Wake up with a regular alarm clock.

Digital alarm clocks have a glow (and a snooze button). Waking up with a regular alarm clock requires a bit more effort from you, which will get you up quicker.

how to sleep better

34 | Keep your clock out of view.

But you need to be able to see the time when you wake up! Wrong. If you keep waking up in the middle of the night to glance at the clock and ascertain how many more hours or minutes you have left until you need to get up, hide that clock away in a drawer or face it the other way.

back pain how to sleep better

35 | Leg pillows relieve back pain.

If your back is aching, how can you be expected to have a lie in? Situate a pillow between your legs, while laying on your side, to alleviate any stress on your back. And for more ways to eradicate any spinal stress, read our Comprehensive Guide to Conquering Lower Back Pain Once and For All.

bedroom how to sleep better

36 | Protect your mattress from allergy triggers.

No one wants to think about what kinds of creepy crawlies could be infiltrating your sleep haven, but it’s true: Mold and dust mites (and their droppings) can make their way into your mattress. If that’s the case, they could be triggering your allergies, which makes it that much harder to doze off. Solve the problem by sealing your mattress, pillows, and box spring with air-tight, dust-proof covers.

working outside how to sleep better

37 | Get outside after waking up.

The bright morning sunshine sends a message to the body: It’s time to wake up and stay up! Stay outside for anywhere from 5 to 30 minutes to reap the full benefits of the morning rays.

dont eat late how to sleep better

38 | Finish eating at least an hour before bedtime.

Small, low-fat snacks are usually digested by the body in about an hour, so, as a general rule, you should stop eating about an hour before bedtime. For bigger meals, however, you’re going to want to finish those up a couple of hours before bedtime.

eat in bed how to sleep better

39 | Don’t eat in bed.

How restfully can you possibly sleep if you keep getting poked in the ribs by the rice cake crumbs you left in the bed earlier?

lavender pillow how to sleep better

40 | Invest in a lavender pillow mist.

Why count sheep when you can just reap all the benefits of aromatherapy by sniffing lavender? Spritz some lavender mist onto your pillow before bedtime. The scent is scientifically proven to slow your heart rate and blood pressure, prepping you for sleep.

tea before bed how to sleep better

41 | Drink chamomile tea before bed.

Chamomile has long been used to combat insomnia, as it triggers an increase of a chemical called glycine, which relaxes your muscles and nervous system.

dim the lights how to sleep better

42 | Dim the lights 2-3 hours before bed.

Dimming the lights two to three hours before bed is a great way to signify to your body (and brain) that you’re winding down and preparing for a restful night’s sleep.

how to sleep better get a fan

43 | Turn on a fan or air conditioner.

If a white noise machine doesn’t float your boat, you can always try turning on a far or an air conditioner, which doubles as a way to circulate the air in the room better. Win-win!

Drinking Water how to sleep better

44 | Don’t drink water at least two hours before bed.

Or any liquids, for that matter. One thing that’s sure to keep you up all night is the recurrent urge to get up to pee. Nip that right in the bud and cease drinking all liquids two hours before you go to bed.

blowing bubbles how to sleep better

45 | Blow bubbles.

Yes, really—like a child. Research out of Johns Hopkins University indicates that blowing bubbles before bed can help you fall asleep faster, due to that fact that this innocuous activity has outsize benefits on relaxing both the body and the mind.

how to sleep better

46 | Use lavender bags in the laundry.

Lavender bags are available at Trader Joe’s or on Amazon. When you’re doing your laundry, simply throw your sheets and comforter in the dryer along with a lavender bag. The smell will linger each time you curl up in your nest, surrounding you with the scent of slumber.

how to sleep better

47 | Try earplugs.

If your hearing is super sensitive or you’ve got a noisy, snoring sleep partner, earplugs might do the trick, as they’ll help block out the surrounding sounds and get you to focus on what’s going on internally.

remove jewelry how to sleep better

48 | Remove any jewelry before bed.

Sometimes, if you fidget and wake up throughout the night, your jewelry is the culprit. Take anything bulky off before you shut your eyes; that hulking wrist-watch could really stop you from getting the optimum amount of sleep.

journal how to sleep better

49 | Jot down whatever comes to your mind.

If the reason you’re having trouble getting a wink is because you keep thinking of things you want to write down, don’t dismiss them and say, “Oh, I’ll write them down in the morning.” Write them down now. Once you get it all out, you’ll be able to sleep more peacefully because you won’t worry about forgetting.

waking up how to sleep better

 
50 | Avoid sleeping in on weekends.

Adhering to a strict schedule is important all seven days of the week. If you have to wake up every week day at 7 a.m., but sleep in until 10 a.m. on the weekends, it’s really going to disrupt your wake-up pattern the following week.

how to sleep better

51 | Adjust room temperature to 60-67 degrees.

The best temperature for optimal sleep is somewhere between 60 and 67 degrees Farenheit. If you’re either too hot or too cold, you’ll wake up constantly throughout the night to adjust your blankets and clothes.

how to sleep better

52 | Trade your mattress in after 7-10 years.

Forget the company warrantee. Your health (and the quality of your sleep!) is more important. The National Sleep Foundation recommends getting a new mattress every seven to ten years. Any longer than that and you won’t be getting the support or comfort you need from your mattress.

wears socks to bed how to sleep better

53 | Wear socks.

Believe it or not, your brain relies on your feet to signify that it’s bedtime. The warmth of socks is what triggers this message in your brain, according to the National Sleep Foundation.

how to sleep better

54 | Nix the underwear.

Confining your genitals can lead to yeast infections and vaginosis—and that’s sure to keep you up at night.

bedroom how to sleep better

55 | Paint your room with a matte finish.

Never high-gloss; always matte. Matte paint finishes are allegedly better for fighting off insomnia.

blankets for better sleep

56 | Use separate blankets if you’re sharing a bed.

If you spend the entire night in a blanket tug-of-war with your partner, there’s a solution for that: Separate covers. Fight less, sleep more.

journal before bed how to sleep better

57 | Journal before bedtime.

Writing down your thoughts before hitting the sack is a surefire way to begin the process of emptying your mind. If there are certain tasks you have to do the following day that you can’t stop thinking about, it will ease your mind to get them down on paper before turning in for the night. That way, you won’t worry about forgetting the tasks and you’ll have a to-do list ready to go the next morning as a reminder.

how to sleep better

58 | Do some stretches before turning in.

Stretching does wonders for relaxing your muscles, which is exactly what you’re looking for if you’re winding down before bed. For the best stretches to bring into your bedroom, learn the Yoga Moves That Will Transform Your Sex Life.

how to sleep better

59 | Take a warm bath before bed.

When it comes to sleep, body temperature is crucial. That’s why taking a bath before getting your beauty sleep is a recipe for a good night’s rest: Your body temperature will raise in the tub and then, as soon as you climb out, it will cool down quicker, signifying to the body that sleep is near.

how to sleep better

60 | Wash your pillow and sheets.

Don’t even give dust mites (and other allergens) a chance to mess with your sleep cycle. Be proactive by washing your sheets once a week with hot water on a hot dryer cycle. Wash your pillows four times a year with the change of the seasons.

how to sleep better

61 | Go to therapy.

Or at least consider it, especially if you’re having some serious insomnia issues that stem from more than just buying the right pillow mist or getting comfortable. If you are having an exceedingly difficult time shutting off your mind for bed, talking through your issues with a therapist might be of great benefit.

how to sleep better

62 | Try progressive muscle relaxation.

It’s just a fancy way of saying “focus on each muscle group, tightening each for 10 seconds, then continuing onto the next group.” Laying in bed, start with your feet. Tighten the muscles of your feet and count to 10. Then move your way up the body: Tighten the calves, the thighs, the glutes, the abs, all the way up to the muscles in your face. Progressive muscle relaxation is proven to help people with insomnia fall asleep.

how to sleep better

63 | Snack on cheese and crackers.

You already know that heavy meals before bed will keep you up but did you know that if you’re hankering for an evening snack, cheese and crackers are your best bet? The cheese fills you with tryptophan, which induces drowsiness, and the complex carbs in the crackers make a perfect pairing.

how to sleep better

64 | Find the perfect position.

The best position is one that supports the natural curve of your neck. That way, you don’t wake up stiff, unable to turn your head.

how to sleep better

65 | If you snore, sleep on your side.

Snoring is a pain for the partners of snorers, but believe it or not, the annoying sound can also keep up the very person doing it. If you’re guilty of wheezing while you sleep, try sleeping on your side, as the position alleviates the pressure made when the tongue collapses to the back of the throat. Also try Breathe Right strips, which are effective at cutting out snoring.

how to sleep better

66 | Check your medications.

Do you take beta-blockers for high blood pressure, or antidepressants like Prozac or Zoloft? One potential side effect of such medications is insomnia. Go over your prescriptions with your doctor to see if there’s anything in there that’s affecting your shut-eye.

how to sleep better

67 | Always remove your makeup.

First of all, it’s the best possible thing you can do for maintaining health skin. Second of all, if fake eyelashes are hanging off your face all night while you’re resting, you’re not going to sleep too well. Just take it off.

Woman with her hair up

68 | Don’t sleep with your hair up.

Especially if you are prone to headaches and migraines, sleeping with your hair tied up isn’t a good idea. Experts suggest avoiding tying your hair up in the center of your head (as in, a messy bun or a tight, top-of-the-head ponytail). If you want it out of your face while you sleep, a low, loose pony is your best bet.

how to sleep better

69 | Avoid protein before bed.

Late-night meals high in protein might be affecting your sleep, as protein reduces the amount of serotonin—the amino acid that helps you fall asleep—your body makes. Protein is also more difficult for the body to digest, so you’re causing your body to do overtime while it’s resting, which can keep you up at night.

doctor visit how to sleep better

70 | Visit your doctor if insomnia persists.

It’s okay to seek medical help if sleep truly does evade you. You could possibly be dealing with a disorder like sleep apnea, restless leg, or narcolepsy.


Originally found on BestLife and written by Stephanie Osmanski.

Between the Sheets

 The material you choose for your bed sheets is all about personal preference. But be prepared to sleep on them 8 hours a day!

FABRIC

  • Cotton: The best quality (highest price tag) is 100% Egyptian, which has extra-long-staple fibers that produce luxurious, yet extremely long-lasting sheets.
  • Pima or Supima cotton: A medium-to-extra-long staple fibers material is known for its softness and sheen.
  • Linen: Ideal for hot climates, linen sheets are some of the most expensive out there, but they last for decades.
  • Poly-blend sheets: Long lasting and resistant to wrinkles, but they tend to trap heat.
  • Bamboo: Extremely soft to the touch and breathable. Many people prefer this over cotton, however they wrinkle easily and take some care to look good over time. They are my personal favorite.

WEAVE

The way sheets are woven have a direct impact on how they feel.

  • Percale, is lightweight and tightly woven, which results in crisp, cool, bedding,
  • Microfiber’s super-tight, dense weave makes it wrinkle-resistant, extra-soft, and resistant to water.
  • Sateen is cotton cloth made with a satin weave, a weave that produces a very soft, lustrous feel but can be somewhat less durable than a tighter weave.
  • Flannel, cotton with a nappy texture perfect for cooler climates.

THREAD COUNT

Thread count isn’t an indication of quality anymore. Unless it’s an incredible and very expensive fabric, a high thread count is just a numbers game: many companies cheat the numbers with double twist yarns in a cheaper fabric.  I would buy at least a 400 count, but over that I am not sure there is a marked difference.

WINNER

The old standard, quality cotton with a higher thread count still gets the best reviews and leads the market, but if you are open for change I would give bamboo sheets a try, because other than wrinkles, I love the comfortable feel of them and after all is that not what this comparison is all about!

Choosing the right mattresses for you!

Sleeping peopleMattresses are designed to provide the support and comfort you need to relax and rest. If you have had your mattress for a while, you may be wondering if it is time to buy a new one. Research shows that people sleep better, suffer less back pain and experience fewer symptoms of stress when sleeping on newer beds. In general, your sleep quality improves if your sleep surface relieves pressure on joints and other areas of the body. Matching your specific comfort needs with the right product is a very subjective process. Mattresses are made with a variety of materials and technologies to deliver support systems that meet the broad array of consumers’ needs, tastes, and budgets.

Mattresses should be evaluated every seven years for quality and support. If you haven’t shopped for a new mattress recently, there are many options to choose from. The following provides basic information on the different types of mattresses available today so that you are better equipped to choose a mattress that meets your needs.

 Innerspring Mattress

An innerspring mattress uses a steel coil support system. Manufacturers offer several different types of spring systems, including units with springs connected into a single unit and individually wrapped pocketed coils. Spring shapes, designs, coil gauge, and number of coils in a mattress can vary. The innerspring is covered by padding or upholstery materials, which can include various foams, fiber, and additional layers of smaller steel springs. Coil count can be more arbitrary, but the idea is that the greater the number of coils, the more points of support and greater distribution, thus the better the bed can contour and support the sleeper.

Hybrid Mattress

A hybrid mattress combines a steel coil support system with one or more types of foam, such as polyurethane foam, memory (or visco elastic) foam, or latex foam, as well as foams that contain gel or other materials.

Waterbed

Waterbeds use a water chamber as the support system. Manufacturers offer two types of waterbeds: hard-sided and soft-sided beds. A hard-sided waterbed consists of a water chamber inside a rectangular wood frame. A soft-sided waterbed consists of a water chamber inside a rectangular frame of rigid foam, zippered inside a fabric casing. The water chamber is covered by padding or upholstery materials, which can include with various foams and fiber. Both types of beds usually rest on top of a platform. Waterbeds are designed to look like a conventional bed and fit existing bedroom furniture. The water chamber can be “free flow” (in which nothing obstructs the flow of water within the mattress) or “waveless” (in which fiber or baffles limit the water’s motion).

Foam Mattress

Foam mattresses use one or more types of foam as the support system. The foam may be polyurethane foam, memory (or visco elastic) foam, or latex foam, and can contain gel or other materials. The foam used in such mattresses can be manufactured in a variety of shapes and densities to offer consumers a mattress that has different comfort, feel and heat dissipation features.

Pillow Top Mattress

Pillow top mattresses provide an additional upholstery layer sewn into the top of the mattress. This layer can be made from a variety of fiber and foam materials.

Gel Mattress

Gel mattresses use a type of foam that contains gel in the product’s support system, upholstery layers, or both. The gel is added to the foam using deferent types of technology. The gel foam can offer consumers different comfort, feel and heat dissipation features.

Air Bed

Air beds use an adjustable air chamber as the support system. Unlike the type of air mattresses used for camping, the air chamber of a residential air bed is covered by padding or upholstery materials, which can include various foams and fiber. Air beds allow you to adjust the firmness, and usually allow each side of the bed to be controlled separately in order to meet the individual and changing needs of couples. Air beds are designed to look like a conventional bed.

Memory Foam (Visco) Mattress

Memory foam (or visco elastic foam) mattresses use a high density polyurethane foam as the support system, in the upholstery layer, or both.  This foam has properties that allow it to contour closely to the shape of the sleeper.

Latex Mattress

Latex mattresses use latex foam as the support system, in the upholstery layers, or both. Latex may be made from plant or petroleum-based materials.

Adjustable Foundations

Unlike a stationary foundation or box-spring, an adjustable foundation allows you to bend, elevate or lower various parts of the sleep surface.  Many adjustable foundations have dual controls that each partner can use to adjust the sleep surface elevation to meet their individual needs.  Most adjustable foundations are powered by an electric motor, but some are manually adjusted.  They are designed to look like a conventional foundation when placed in the fully horizontal position.  For best results, adjustable foundations should be used with a mattress designed for that purpose.

– See more at: http://www.bettersleep.org/mattresses-and-more/mattress-types/#sthash.hpuLrDRE

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