Is Your Mattress Causing You To Lose Sleep?

When the weather changes, I just want to stay cozy in bed. I'm frequently asked by patients and friends what kind of mattress I recommend. One thing is for sure - if you are waking up in more pain than you went to bed with, your mattress is most likely the culprit.

Sleeping on your back or side with a fortress of strategically placed pillows will help, but they won't fix the underlying problem. When lying down, you reduce the pressure on your spine by almost 200 percent compared to sitting hunched over. When lying down, you allow the spine and its discs to decompress. In fact, you are tallest in the mornings and shortest, due to the pressure on your discs, in the evening. So, if your spine gets a chance to decompress overnight, wouldn't it make sense that if you are waking in pain, there is most likely something wrong with the mattress itself? I know you're in disbelief, but the truth is, just because your mattress is brand new, or you spent a fortune on it, doesn't mean you need to suffer or that it's a good mattress for you!

Photo Credit: Karolina Grabowska

Here's a little background for you. There are four main types of mattresses: spring, foam, latex, and air.

Spring mattresses usually have coils inside that help to distribute weight. The springs may be wrapped individually or connected. The tension on the coils will reflect the firmness of the mattress. Connected coils help for better motion control which is often the biggest complaint when the bed is shared. A spring mattress can often create pressure points when contacting your heavier body points. For example, side sleepers may complain of hip pain, shoulder pain, or both. A spring bed can be purchased with a latex, foam, or pillow-top (hybrid mattress,) making it more comfortable and helping to control motion. These mattresses typically start to break down after five to seven years.

Foam mattresses consist of multiple layers which contour the body in most sleep positions. Back sleepers are supported in the neck, shoulders, and hips, and side sleepers are cradled in the shoulder and hip. The downside is that foam mattresses can trap heat (which some companies have addressed), and, in addition to getting very warm, you will sink into the mattress. Foam mattresses are often made from inorganic foams and can release fumes, known as off-gassing. Off-gassing can lead to health problems if someone is sensitive to the chemicals. These mattresses may be double or triple the cost of a spring mattress but typically last eight to ten years.

Latex mattresses are like foam in that they do not create pressure points, but they do push back a little, giving you a greater sense of buoyancy. There is, however, less motion control with a latex mattress, so you will more likely feel the dog or your partner moving. These mattresses are great for stomach sleepers and combination sleepers and don't absorb heat like the foam versions. Often, latex is completely organic (it is sourced from rubber trees), and there is less off-gassing. In fact, you can even find latex mattresses wrapped in wool (a natural fire retardant) instead of being sprayed with chemicals. They are hypoallergenic and resistant to mold and dust mites, so they are usually better for those with allergies or chemical sensitivities. These mattresses tend to last around 15 years.

Finally, there are air mattresses such as a Sleep Number. These mattresses are air-filled chambers where you can control the tension on the mattress. Benefits include dual adjustability for co-sleepers, cooling, and decreased pressure/push back on the sleeper. Some of these mattresses can also give you your sleep statistics and raise your head to prevent snoring. This mattress can get quite fancy! However, these mattresses can sag in the middle if they are not supported properly and deflate throughout the night. These mattresses are said to last 15 or more years.

Photo Credit: Liliana Drew

When purchasing a mattress, here are a few tips:

• Consider your weight (pressure points/mattress compression.)

• What's your most comfortable sleep position?

• Think about your current mattress; would it be better if it was firmer? Softer?

• If you don't like the mattress, is there a return policy?

Now, for my opinion. I currently sleep on a foam mattress, and it's coming up on year 10. I will be converting to a latex mattress by year-end. I love the feel of my foam mattress, and the latex is the closest thing to that feel on the market. I will be switching to latex because I do not like the heat transfer and usually sleep with only a sheet in the dead of winter - yikes! As a healthcare professional, I am becoming more concerned with the chemicals used when making foam-based mattresses. There are a ton of latex beds on the market, but my next purchase will be the AVOCADO mattress. It's made in the United States, 100 percent organic, and rated the best organic mattress by Consumer Reports.