Sleep Comfort: Finding the Right Mattress and Pillow

We’ve all had those nights — the tossing and turning in bed, counting sheep, watching the minutes turn into hours. Surveys show that over 40 percent of Americans have trouble sleeping or are suffering from some kind of sleeping disorder.

The fact is, sleep is essential to our health and critical for daily functioning. Without having a good night of rest to rejuvenate the body, you’re left with a groggy, disgruntle feeling the next morning. There are many factors that can affect our sleep, or the lack of it — outside noises, racing thoughts, restlessness, just to name a few.

Many doctors of chiropractic care have used different techniques in relieving people of sleep discomforts and disorders. Before seeking the help of a doctor, here are some tips you can follow to fall asleep more easily:

• Avoid caffeine during the day. Caffeine stimulates your nervous system and causes you to be more alert. Excessive caffeine intake makes you restless and can increase your heart rate, keeping you awake even if you feel tired. If you must have your daily dose, be sure to drink the same amount of water as you do coffee (if that is your beverage of choice).
• Exercise on a regular basis. The best time of the day to work out is in the morning. Try to squeeze in some time before going to work to run on the treadmill, or outside. Exercising in the evening usually isn’t recommended, but if you have no other time during the day, make sure it is at least 3 hours before you go to sleep. Rigorous movement will increase your heart rate and you’ll end up not feeling sleepy.
• Try to go to bed and wake up every day at around the same time. If you create a routine of a consistent sleeping schedule, your body will automatically know when it is time to get some rest. Those who have erratic sleep times generally don’t get adequate sleep.
  
  

The most important of all, on top of this, is to create a comfortable environment, from where you are sleeping to what you are sleeping on. You may be surprised to know that one of the biggest causes of interrupted sleep is discomfort from your bed and/or pillow. An uncomfortable mattress can not only prevent you from experiencing deep, restorative sleep, but also over time, it can give you chronic back, shoulder, or neck pain.

A quality mattress is something worth investing in and taking the time to pick out. Each person has their own personal preference when it comes to the right mattress — and comfort is always key. You have to try a few out to make sure that the mattress fits you perfectly. Here are some things to look for when you go mattress hunting and for maintaining your mattress at home.

The number one thing to check for is support — you have to be supported by your mattress from head to toe. There shouldn’t be any gaps between your body and the mattress at all. Your body’s weight should be distributed evenly so that your spine stays aligned while you are sleeping. Mattresses that are too soft do not provide enough support while those that are too firm are equally detrimental.

The general rule for testing a mattress at the store is to lay on it for three to five minutes. If you sleep with a partner, have them test it out with you; it’ll feel different when you lay down by yourself than with another person there. Then, see what fits best for you, or both of you.

Spring mattresses are the most frequently used in most homes. It’s suggested that you turn your mattress around, or flip it over, every few months; this will help with its longevity. If you feel your mattress sagging in the middle, or if it’s too soft, you can put a board underneath it. But if it is too firm, you can add soft foam padding on top.

Pay attention to how you feel when you go to bed and wake up in the morning. If you start getting aches and pains, or you have trouble getting settled in at night, it might be time for you to get a new mattress. Also, think back to how old your mattress is, and if you’ve moved it around recently. If you’ve had the mattress for a while, a new one might be in order. If it’s been in the same spot for a long time, adjusting it (turning it or flipping it over) can make a difference. Body changes, such as a recent weight-gain or weight-loss, can affect how comfortable your mattress feels.

Don’t forget about the pillow, though. The support for your head and neck is equally as important as the support for your entire body. The main thing to keep in mind is the alignment between your head and your body. While lying on your back, your head should be the same level as your upper back; while lying on your side, your head should be the same level as your lower back.

The material of your pillow should be supportive, as well. Even though some pillows appear to be full, it can be made of a soft, squishy material and any weight will cause it to sink in. Pillows that are too firm will put a strain on your neck. When you are properly supported, your head and neck sections will be aligned with your chest and lower back sections.

Please note, there is no one-size-fits-all mattress or pillow — you will need to try them out to see which one is best for your body. However, if you continue to have trouble sleeping because of pain or discomfort, contact a chiropractor for treatment, or just for advice on getting better sleep.