How well you slept the night before can determine whether you wake up in a good or grumpy mood. For the most part, your bed plays a significant role in how well you sleep. It’s not so much the bed that’s important, but the mattress that you sleep on. Yet so many of us fuss over the bed frame and give little thought to the mattress.
Saiqa Mansoor, an osteopath at the Synergy Integrated Medical Centre in Dubai offers advice. “An osteopath treats all sorts of musculoskeletal disorders,” explains Dr Mansoor. “These include spinal cord, joint, muscle and ligament issues. A number of my patients complain about back pain. This can be broadly divided into the following areas: neck, upper back, lower back or tailbone. Nine out of ten adults experience back pain at some point in their lives. Lower back pain is one of the most frequent complaints. There are several potential causes for this: muscle strain, muscle spasms, muscle imbalance, spinal disc hernia, degenerative disc disease, osteoarthritis, spinal stenosis, trauma, cancer, infections, fractures and inflammatory disease.”
Sleeping on a poor mattress or not replacing yours after a few years has a major impact on the strength of your musculature. Weak muscles cause joints and ligaments to be vulnerable to strain. Most of back pain is due to inflammation, which can be reduced
if you invest in a good mattress.”
While the design or colour of the mattress is a personal choice, what is non-negotiable is its quality. Because everyone has a different way of sleeping, you should keep your sleeping position in mind.
Don’t shop when you’re in a hurry. It’s a long-term investment for your health. Consider your height, weight and body shape (and of course, the size of your bed!). Also account for whether or not you watch movies or read in bed.
How wrong can you go?
“The lower back generally suffers more because it bears the wear and tear of repetitive everyday movements such as bending, lifting and stooping,” says Dr Mansoor. “The right choice of mattress should support the back and allow the muscles to rest and recover. The wrong choice of mattress will fail to do this and as a result, aches and pain will get worse when the body doesn’t get the necessary time to heal. These minor discomforts can sometimes turn into major health issues which impact the quality of your life and affect your activities.
“It is important to choose a mattress that is not too hard. It must have the right degree of suppleness to support your shoulders and hips in the supine position without feeling like your are sleeping on a flat rock,” she says.
“A mattress needs to be made of good cushioning materials so as to allow your body to relax completely. It should able to support your body at the shoulders and hips and keep your spine straight. The lifespan of a mattress is also highly dependent on the quality of materials used and how they are put together. The sleeping area should not be too small. A healthy sleeper changes position 40 to 60 times a night, so select a queen or king-sized bed and a mattress to match as both are wider and longer than
a standard double.”
Dr Mansoor discusses the importance of a mattress’s warranty period. “Normally,
a warranty just covers a mattress against manufacturing defects. The decision of when to change the mattress must depend on when you begin to notice a loss of comfort and support. A warranty should not influence your decision to change your mattress, what should is the quality of sleep. A mattress should not make you feel stiff the next morning,” she says. The myth ‘the harder the better’ is just a myth.
“Both quality and value are important. Don’t always judge a mattress by its price. Mattresses with more coils and thicker padding tend to be of a higher quality and are also more expensive. But a higher price does not guarantee that the mattress
is more comfortable or has more support. Shop around for the best price once you find the right mattress. Also, test the mattress before you buy it. You should lie down on the mattress for several minutes, change positions, sit up and lie down again. If you like to watch movies or work on your laptop in bed, ask the sales staff for guidance. There are specific beds and mattresses that are designed to meet these requirements. For instance, there are beds with elevated footrests, which help reduce swelling if people have jobs that require them to be on their feet all day.”
Thick versus thin
Mattresses are usually between 17cm to 45cm deep. “Mattresses vary in terms of the number of coils. They are important because they provide the inner support,” says Dr Mansoor. “Padding also comes in different thickness which provides comfort. Choosing the number of coils and thickness of the padding is up to the individual. Keep in mind the degree of back support that the mattress provides. Aches and pains can be felt on pressure points if the mattress is too firm and places increased pressure on the spine.
Make sure the mattress supports the natural curve of your spine.”
When to replace it
Many stores guarantee the lifespan of a mattress from 25 years to a lifetime. But Dr Mansoor says a quality inner spring mattress should only last between seven to ten years before it needs to be replaced. “This is an approximate time frame, as
many factors affect the lifespan of a mattress,” she says. “Just because a mattress is in good condition, it does not mean you are still getting the best comfort from it. If you start feeling like you’re not sleeping as well as you should be, or feel a bit stiff in the mornings, examine its weaknesses. Signs of a mattress that needs to get changed include springs that have snapped or rattle when you lie down as well as visible sagging, lumpiness and excessive squeaking. If this is the case, don’t bother trying to get it repaired – simply buy a new one.”
It is equally important to maintain your mattress to ensure it lasts longer. “From time to time, air it out,” says Dr Mansoor. “Leave it in the sun (spread a sheet under it to keep its underside clean) as this will disinfect and keep the mattress fresh. The next best option is to put a mattress protector over it. This will also prevent stains and soiling. Clean your mattress by running a vacuum cleaner over its surface from time to time.”
What’s your position?
“The firmness of the mattress is more specific to the sleeper’s build, weight, height and general sleeping posture. In general, firm mattresses are recommended for those who sleep on their stomach and back, whereas soft mattresses are recommended for side sleepers; medium mattresses are recommended for the majority of back sleepers. Some brands offer mattresses with one softer side and one firmer side, or with adjustable firmness levels.
“But, as a rule of thumb, a medium firm mattress is the best bet. Everyone has natural curves in their back. Usually the harder the surface, the more the back misaligns itself to adapt,” she says.
What are orthopaedic mattresses?
According to Dr Mansoor, an orthopaedic mattress is designed to give additional back support. “These mattresses support the spine in its correct alignment. The body’s shape is correctly moulded into the mattress which in turn provides additional support, particularly to the lower back.”
So tonight, examine the condition of your mattress. If you spot even one weakness, it may well be time to consider shopping for a new one.
And when you do, don’t be afraid to lie down, relax and imagine you are going to sleep. Toss about, sit up, curl up and lie sideways – you may get a few odd looks from others in the store, but at the end of the day, your decision will mean that you’ll be sleeping far better than everyone else.
How to buy a mattress
- The firmness of the mattress is a key consideration. It should not be too firm or too soft. Keep in mind allergies from cotton, dust and dust mites as well as your tendency to experience back pain. If you suffer from back pain, a slightly firmer mattress is best.
- The mattress should match the size of your bed exactly.
- Turn the mattress over once a month.
- Use matching foundation designed specifically for the mattress to ensure proper support.
- Check warranty clauses clearly to understand the durability and special maintenance requirements.
- Never bend it under any circumstance (except latex). This could result in permanent damage to the inner springs.
- Do not allow anyone to stand or jump on your bed.
- Do not place your mattress near an open flame – they tend to be made from highly flammable materials!
- Replace your old foundation when you buy your new mattress.
- To avoid damage to the mattress or injury, have someone help you rotate your mattress.
- Do not place a board in between your mattress and the bed foundation as this defeats the point of the foundation’s design.
