Do you often wake up feeling stiff and uncomfortable, as if you’ve aged overnight? If you said yes, you’re not alone! But there are steps you can take to break the cycle of restless nights and reclaim restful sleep. As a chiropractor specialising in Advanced Biostructural CorrectionTM, I understand the role of proper spinal alignment in achieving a good night’s sleep. In this guide, I’ll discuss two essential elements for sleeping well – your mattress and pillow.
Why You Need Quality Sleep
Sleep is not a luxury; it’s a necessity for your health and wellbeing. Lack of sleep not only affects your physical and mental performance, but studies show it increases your risk of conditions like high blood pressure, stroke and depression. Chronic poor sleep can also contribute to long-term health concerns such as heart disease, dementia, type 2 diabetes and obesity.
Two important factors to get right when it comes to sleeping well, are your mattress and pillow. If you’re waking up stiff and in pain then either your mattress, or pillow (or both) aren’t supporting you well enough.
The Role of Mattresses in Sleep Quality
Your mattress plays a key role in determining the quality of your sleep and the health of your spine. Something to be aware of is that when choosing a mattress, comfort should not be your main focus. It’s far more important to prioritise support, to ensure that your body maintains optimal alignment throughout the night. Studies have shown that firm mattresses are most beneficial, providing improved sleep quality, reduced back pain, less pain both in bed and during the day, decreased stress levels and improved spinal alignment.
A firm mattress is either pocket sprung, or latex. If you’re looking at pocket sprung, 1400-2000 springs or more is the right level of firmness.
Although the cost of replacing your mattress may be off putting, investing in a firm, high-quality mattress will pay dividends in the long run. As well as supporting your body better, firm mattresses maintain their supportive properties over time – so they last longer than soft, squishy alternatives.
Quick tip – if you’re unable to replace your mattress right now, a simple step you can take to increase its firmness is to place a plywood or MDF board underneath it – between the bed slats and your mattress. It’s not a long-term solution, but may improve things a little until you’re able to invest in something better.
Avoiding Common Pitfalls
Beware soft mattresses, memory foam and memory foam toppers. They may feel nice to lay on initially – especially if your body is feeling sore at the moment. But because your body sinks into them, they cause your spine to curve out of alignment. This leads to strain building up on joints and muscles, contributing to discomfort during sleep and the need to move around to find relief. Firm mattresses promote optimal spinal positioning, meaning less build up of tension, less need to fidget and uninterrupted sleep.
Choosing the Right Pillow
Selecting the right pillow is equally crucial for supporting your neck and spine during sleep. So what is the right pillow? Evidence suggests that individualised support is key – humans come in many different shapes and sizes, so one pillow size does not fit all. A recent study highlighted the effectiveness of adjustable pillows that can be tailored to the individual. Having the right pillow height for your body maintains neutral neck alignment and minimises irritation and discomfort during sleep. ABC Europe sells an amazing customisable pillow on their website (it’s the one I use myself), you can find out more and purchase one here >>>https://abc-europe.org/product/adjustable-pillow/
Quick tip – to achieve the right pillow height for your body, you can also consider folding towels to build a DIY customisable pillow. Fold up three or four hand towels so that the height is about the same as your hand span. Then lay on your side and test how it feels. If you feel like your body is rolling forwards, the pillow is too low. If you feel like it’s rolling backwards, the pillow is too high. Add or remove layers of towels until you find the perfect height for you.
Conclusion
Transform your sleep and prioritise your spinal health with informed choices about your mattress and pillow. By prioritising support over comfort and embracing the advice in this article, you can enjoy restorative sleep and wake up feeling revitalized. Remember, investing in your sleep is an investment in your overall health and wellbeing! If you need any help choosing a mattress or ensuring your pillow is the correct height I’m always happy to discuss this with you in your appointments.