Sleeping Positions: Sleeping on Your Side

February 7, 2012

Last week, as part of a three-part series on sleeping positions, we discussed the pros and cons of sleeping on your stomach. Today, we’ll continue by covering the aspects of a second popular position: sleeping on your side.

 

The Upside of Side Sleeping
Possibly the most common sleeping position, lying on your side as you sleep has plenty of benefits. It takes pressure off of your back, keeps your joints in a neutral position, and can alleviate snoring. Plus, sleeping on your left side can reduce heartburn, making side sleeping a helpful position for those with acid reflux disease. Pregnant women should also consider adopting this position, as it encourages blood flow.

Choose the Right Mattress
While sleeping on your side can be easier on your back, much of the potential benefit depends on your mattress. Lying on your side will follow the natural alignment of your spine as long as your mattress provides the proper support. Softer mattresses generally conform better, but you should always take the time to figure out what feels comfortable for you. View some of the best mattresses for side sleepers.

Do It Right
There are a couple of ways to make side sleeping even more beneficial. By placing a pillow between your knees, you’ll prevent your upper leg from sliding down onto the bed and rotating your lower spine. This slight twist can lead to back and hip pain.

Don’t forget about your neck. Keeping your head elevated is important in ensuring that your neck is aligned properly, but if your pillow is too thick, then it can be just as bad as not having one at all. You’ll want a pillow that supports your head without putting your neck at an angle to your spine. Special contour pillows are available to accommodate side sleepers.

Beauty Sleepers Beware
Side sleeping is not without a drawback, but – depending on who you talk to – it’s a minor one. If you’re a side sleeper, you’re more prone to premature wrinkling than someone who sleeps on their back. Why? Unlike the back sleeper, you keep part of your face smashed into a pillow all night. If you’re sleeping to look young, you may want to consider napping nose-up.

However you sleep, it’s important to be aware of how it impacts your body, and to take the necessary steps to get the most benefit from your sleep. Combined with responsible sleeping habits, the right mattress for your side sleeping style will ensure restful, restorative sleep every night. Be sure to catch our update next week for everything you want to know about sleeping on your back.

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Posted by Dan

Sizing Up Your Sleep: Selecting the Right Mattress Size

February 3, 2012

When it’s time to buy a new mattress, size is one of the most important aspects to consider. The amount of personal space you have while you sleep plays an important role in comfort, so don’t sell yourself short.

The most common mistake made by mattress shoppers is buying too small. If you’re buying for a child, don’t forget to take growing room into account. If you share a bed with someone, consider how much personal sleeping space each of you will need.  Here’s a breakdown of each mattress size to help you figure it out:

Twin – 39″ x 75″ Twin
It doesn’t get any smaller than this unless you’re buying a mattress for a crib. Twin mattresses are a great option for a child’s first mattress, day beds, or guest rooms.

 

 

Twin XL – 39″ x 80″ Twin XL
Many college dorms use twin XL mattresses, which offer a bit more length for an adult. Two twin XLs pushed together are the same size as a king mattress, creating a space-saving option for changing sleep situations.

 

 

Full – 54″ x 75″Full  &  Full XL – 54″ x 80″
Also known as double, full mattresses provide more room for a single person to sleep, but not always enough for two. If you’re going to be sharing the bed with someone else, be aware that two adults in a full mattress each only have 27 inches of personal sleeping space; that’s the same size as a standard crib mattress. A full mattress is also only as long as a twin, which may be too short for taller sleepers. Like the extra long twin size, a full XL mattress is five inches longer than a standard full. This is a great option for those looking for the width of a full mattress with extra length of a twin XL.


Queen – 60″ x 80″Queen
Queen mattresses are a little wider and longer than full-size models, making them a popular choice for couples as well as single sleepers who like a lot of room to stretch out. If you’re concerned about space in your master bedroom, a Queen-size mattress might be perfect for you. You and your sleeping partner can each enjoy 30 inches of personal space in a mattress this size, which is still less than a single adult in a twin-size bed.

 

King – 76″ x 80″King
With almost a foot and a half more width than a queen, a king mattress is the best choice for couples, especially if you prefer more personal space (remember: a king is equal to two twin XL mattresses).

 

 

Cal King  - 72″ x 84 “Cal King
King mattresses are also available in a size called California King, which is 4 inches narrower than a standard king, but adds 4 inches in length, perfect for accommodating taller sleepers or unique sizing situations.

 

Custom & Unique Sizing
Some beds may require a specially sized mattress. Many antique beds use 3/4 mattresses, while RVs, boats, and semi trucks often include a variety of irregular sizes. Be sure to take precise measurements of your current mattress if you’re looking for a replacement, or at least be aware of the space available when shopping for a completely new bed. US-Mattress.com offers a wide selection of mattresses that can be custom-made to fit any situation.

Settling on a size is the first step in selecting the perfect new mattress, and it’s an important one. In order to sleep comfortably, you need the right amount of personal space, so take the time to consider which mattress suits your sleeping situation. Mattress size information and other helpful shopping guides can be found in our How to Shop and Shopper’s Resource sections.

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Posted by Dan

How to Get Good Sleep

January 26, 2012

The amount of sleep you get each night affects almost every aspect of your life, from how much you eat to how well you can communicate. When you’re not getting enough, your body will tell you: you’re tired, you’re stressed, your ability to focus is diminished, and you’re more likely to make mistakes.

According to The Better Sleep Council, the average adult needs 7-10 hours of sleep every night. People who sleep more – and better – have healthier immune systems, more energy, and a better overall mood. If you’re looking to get better sleep, there are some things you can do other than closing your eyes and crashing at the end of the day.

Where Do You Sleep?
Wherever your bed is, keep that room quiet, comfortable, and calm. You want your body to associate your bedroom with rest and relaxation, so you should reserve it exclusively for sleep. Maintaining a cool temperature also helps promote good rest. Keep out distractions like TVs and computers.

What Are You Doing Before Bed?
Regular exercise is important for both general physical health as well as getting quality sleep, but avoid doing it within two hours of your bed time, as it may be difficult to fall asleep after physical exertion. The same is true for mentally engaging activities, so finish that crossword puzzle a little earlier.

Instead, do something more calming before bed. Try reading a book or listening to soothing music – whatever relaxes you.  Make this your “settling-in” routine to prepare for sleep every night.

Try not to eat at least two hours before you to go to sleep. You shouldn’t go to bed starving, but if you eat a meal just before bedtime, your body will expend energy digesting as you sleep, robbing you of a good night’s rest. For more on how eating impacts your sleep quality, see our post on foods that can help you sleep.

Avoid nicotine, caffeine, and alcohol, as these can affect the quality of your sleep, or prevent you from falling asleep at all.

What Are You Sleeping On?
Your mattress is an area where you definitely don’t want to cut any corners. Considering how much time you spend sleeping, and how much sleep impacts your day-to-day life, a quality mattress is worth the investment. A better mattress can go a long way in helping you get better sleep.  You may feel comfortable on your bed when you lie down at the end of the day, but if your mattress is 5-7 years old, it may not be providing adequate support for your body, causing you to change positions more often and preventing you from getting good sleep.

Making sure you’ve got enough room is just as important as ensuring proper support.  If you share a bed, consider the fact that two adults in a standard full-size mattress each have about 27 inches of personal sleeping space; that’s the width of a crib. Remember that you’ll also need room to stretch out.

What Are You Waiting For?
The most important thing you can do to start getting better sleep is to make sleep a priority. Sometimes it may seem like there’s just not enough time in a day to get the rest you need, but if you make an effort to go to bed and wake up at the same time every day (yes, even weekends), you will notice a difference. You’ll wake up feeling more refreshed, you’ll have more energy, and you’ll be performing at your peak. Start sleeping smarter today, and you’ll thank yourself tomorrow.

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Posted by Dan

Sleep Naturally: Organic Mattresses

January 24, 2012

In light of growing concerns for the environment, many manufacturers are taking steps toward more responsible sourcing of materials for their products, a trend that has now carried over into bedding.

If you’re concerned about the materials that go into the products you buy for your home, you may be interested in one of many organic mattresses now on the market.

What’s in Your Mattress?
Often, finding out exactly what your mattress is made of can be difficult. Traditional mattresses are made primarily of synthetic materials like polyurethane foams, polyester fiber, and are treated with flame retardant chemicals.

Some manufacturers are offering new, naturally derived mattresses to meet the increasing consumer demand for organically sourced beds.

Natural Alternatives
Simmons Natural Care® is a line of latex mattresses made from the sap of the rubber tree. Latex is an increasingly popular mattress type because it is breathable, eliminates motion transfer, and conforms to your body. Latex models also offer superior durability and comfort life. Naturally derived latex mattresses provide just as much comfort and support as their synthetic latex counterparts, and also give you peace of mind in knowing where your bed came from. For more on the differences between natural and synthetic latex, see our earlier post, Latex: Natural vs. Synthetic.

Natura, another organic brand, offers not only organic latex mattresses, but also a collection of organic bedding, pillows, and other accessories. These products are made with natural memory foams, latex, wool, and even recycled water bottles.

CertiPUR: Natural Assurance
A company earns the CertiPUR seal by undergoing regular, voluntary testing to ensure that their products meet specific criteria for physical performance, indoor emissions, and environmental stewardship. Both Simmons Natural Care® and Natura products carry the CertiPUR seal.

What Are You Sleeping On?
Organic mattresses are an excellent choice for those who want a naturally derived product without sacrificing quality, comfort, or durability. With the growing collection of organic offerings, knowing what your new bed is made of is easier than ever. Shop for natural mattresses and bedding.

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Posted by Dan

Mattresses for Kids: What to Look For

January 19, 2012

According to the National Sleep Foundation, your child will spend 40 percent of childhood asleep. Many children sleep on their first mattress into their teens, meaning they use the same model for ten years or longer. Sleep is the primary activity of early development, so providing proper back support and comfort will ensure your child is getting the quality sleep that is crucial to physical and mental health. Use these criteria to find the perfect mattress for your child.

Price
You don’t need to use up the family nest egg on a quality mattress for your child, but cheap models tend to be lower quality, regardless of material. A bargain mattress will save you money up front, but will likely lose its comfort and ability to provide support after a short time, meaning you could end up spending up to twice as much in replacement costs.

Comfort
Comfort is a primary factor when choosing a mattress, and that shouldn’t change when shopping for a child. If your child is old enough, have a discussion about sleeping position. Knowing whether you’re shopping for a back, stomach, or side sleeper will help you choose a model that will provide the best comfort. If you’re not sure of a preference, it’s best to choose a mattress with a neutral comfort, meaning it’s not too soft and not too firm. This will ensure that your child receives proper support without being uncomfortable. Our Comfort Scale® makes it easy to find mattresses in this range.

Durability
Because children’s mattresses are more likely to be treated like trampolines, you’ll also want to find a model that boasts durability. Most mattresses include sophisticated coil systems that are manufactured for long life, but keep in mind that a kid’s mattress will be aggressively tested, another reason to avoid bottom-shelf products.  View our helpful durability chart to find the best mattress for your child

Size
Remember to carefully measure your child’s bed, as some may require a special size. A mattress that is too short or narrow can pose a safety hazard by creating a gap the child may fall into, so it’s especially important to make sure you select a model that will fit properly. Many models are available in irregular and custom sizes.

By investing in a high-quality mattress for your child, not only are you providing a safe, comfortable place to sleep each night, but you are also encouraging healthy development during a time when it is most important. Take the time to find the right mattress, and while your child enjoys the benefits of a good night’s sleep, you’ll get the satisfaction of knowing you made the best choice possible.

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Posted by Dan

How to Protect Yourself From Bed Bugs

January 17, 2012

There is perhaps no household pest more dreaded than the bed bug. Hard to find, and even harder to get rid of, this parasite is the bane of hotels and homes alike. If left untreated, a serious infestation can involve thousands of bugs in your home, and you could be bitten over 500 times in a single night. Luckily, there are things you can do to keep these strange bedfellows from making you their next meal.

If you’re already experiencing an infestation, good luck; while bed bugs can be eradicated, the process is time-consuming, difficult, and expensive. Common extermination methods include the use of dangerous chemicals or even enlisting the help of bug-sniffing dogs. Unfortunately, none of these strategies are guaranteed to work, and if you miss even one bug, you’ll be right back where you started.

The best approach is a proactive one. Taking simple precautions to avoid bed bugs in the first place can save you a lot of stress – and money – in the long run. Protecting your bed should be your top priority, as bed bugs like to hide and lay eggs in seams like the ones that run along the edges of your mattress.

Using a bed bug-proof mattress protector is an affordable, easy, and effective method for ensuring that your bed remains free and clear of any unwanted visitors. Your box spring and mattress are full of perfect hiding places preferred by bed bugs. By encasing these items in a protective layer, you’ll be dramatically lowering your chances of contracting any pests. Keep in mind that you will need both a protective cover for your mattress, as well as a separate encasement for your box spring or foundation. It is extremely important to protect both, as covering only one will not provide a continuous barrier and will leave you vulnerable to infestation.

A bed bug-proof mattress cover can also be helpful in cases where bed bugs are already present. Once your mattress and foundation are encased, any bed bugs inside will be trapped, cutting them off from their food source (you), while bugs outside will be unable to get inside to nest and breed. Keep in mind that bed bugs can also live inside the frame of your bed and behind your walls, so while it will likely be necessary to pursue extermination, a protective mattress cover will help speed that process along.

There are several protective mattress cover options available to fit all standard mattress sizes. Most covers and encasements not only protect you from bed bug infestation, but also prevent things like allergens, dust mites, and moisture from settling into your mattress. These covers are a great option for people with sensitive respiratory health, or homes where pet dander may be prevalent.

Considering the increasing occurrences of bed bugs, making a small investment to keep your bed clear is a smart choice. If you’re concerned about bed bugs, then a bed bug-proof mattress cover is an easy, inexpensive way to ensure a hygienic mattress and provide peace of mind.

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Posted by Dan

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