Posted on August 11th, 2010
Recently we asked fans on Facebook what topics they would like us to blog about. “Mattress and pillow suggestions,” was the reply. Good topic people may not think of often, but making the right choices can mean the difference between a great night’s sleep and waking up every day in pain, stiff, and still tired.
First I want to talk about sleeping posture, which is very important. We recommend you sleep on your side or back. Avoid sleeping on the stomach as this will often irritate your neck and low back.
When it comes to pillows, you need to understand a little anatomy. Our neck has a back to front curve called a lordosis. We get into trouble when this curve is not properly supported. Back sleepers need to use an orthopedic pillow with a small ridge in the front to support the neck. Avoid multiple pillows as this puts more stress on your neck. Side sleepers can use any pillow that fills the space created by your shoulders. It should keep your head in neutral position, not too high or too low. Pillows come in different levels of firmness, so choose one that fits accordingly.
Choosing your mattress:
- Firm, but probably not the hardest. You want good support, but need to distribute body weight evenly.
- Be careful of pillow tops. Some “sink” as much as 1 ½ inches from body impressions (considered normal). This can be very uncomfortable.
- One-sided “no turn” mattresses aren’t always the best choice. Find out what is INSIDE the mattress.
- Get a good box spring. Buy one designed to go with the mattress you purchase.
- Make sure your bed frame has center support to avoid “sagging.”
- Spend some time trying them out. You may have to lose a little inhibition, but sales people are used to people “bed hopping.”
- If you have a back or neck problem, let the sales person know.
- Find out the return policy. Many places will give you a trial period and exchange the mattress if it doesn’t work.
- For allergy and chemical free bedding, a good resource is AllergyBuyersClub. Good learning center to study and compare.
I don’t have strong opinions when it comes to brands like Sleep Number or Tempur-Pedic. It’s just too personal. One patient loves a specific brand, the other tosses and turns. I tend to favor the mattress and box spring arrangement as it seems to work best for many people.
Try as many types as you are inclined, as long as you take your time. Follow the suggestions above and don’t rush the process! You’ll find the bedding that’s right for you and feel confident about your decision.
Tim Bertsch, DC, DABCI
