NCTV Episode 22

Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode, includes:-

  • Navigation through the controversial minefield
  • When to replace it and why
  • The test to determine appropriate size
  • Who is most suited to which types of firmness
  • How to preserve your mattress

Transcript

If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

Hello and welcome to NCTV Episode 22 and today the focus is on mattresses. Specifically, advice on choosing the right one for you.

As I’m sure you know, this is a bit of a controversial minefield as everyone has their own different styles, tastes and needs

Plus there’s lots of different advice out there for different people and it depends if you’re talking about babies, children, women, elderly, allergy sufferers and there are even different mattresses to suit each sleeping position so clearly there is no one size fits all but hopefully this will bring a bit of clarity as to what an osteopath would recommend to help your spine, posture, pain, comfort or sleep quality for example.

First things first, when should you replace your mattress? Well The Sleep Council and National Bed Federation both recommend that you replace it every 7 years to ensure optimal comfort, support and a better night’s sleep.

Seeing’s we spend about a third of our lives in bed, it makes sense that we should replace it before it undergoes too much wear & tear, as good quality sleep is an essential part of a healthy lifestyle and overall wellbeing.

Sleeping on an old, misshapen, uncomfortable mattress can result in neck and back pain thus reducing your overall sleep quality.

With that in mid, it’s always worth spending in accordance to value as opposed to price but bear in mind that more expensive doesn’t always mean better.

So aside from sticking to the 7 year principle, signs that your mattress is due to be replaced are if it starts to feel lumpy with springs poking out, if you’re waking up achy, having to change position regularly or if you sleep better in different beds for example.

Now you’ve established you need a new mattress, which one do you choose? The three things to consider are size, firmness and comfort.

Firstly, to choose the right size, lie side by side with your partner and with your elbows out. If you can do it without touching then that’s fine, if not then you may want to consider the next size up i.e. a King or Super King

Secondly, in terms of firmness there’s actually no right or wrong answer as this is down to individual preference and what’s best for you and your circumstances.

Generally speaking though, if you’re slighter in build and weight with no back problems then the soft to mediums should be fine.

Mediums are probably the most commonly used and accommodate most body sizes, plus would be more beneficial for backpain sufferers if used with a solid base.

Medium to firm can be a good compromise if you and your partner find it difficult to agree on either medium or firm. This mattress type will also be of benefit to back pain sufferers when used with a solid base. Whilst not much clinical data exists about mattresses, one study found that medium-firms usually provide more back pain relief than firm mattresses.

Saying that, Firm’s are purported to provide more support and are usually the ones with ‘ortho’ in the name and they can be more suitable for people with worse back problems and more for those who are larger than the average frame.

Extra firm’s are the most supportive and will also be ortho types. They are mostly beneficial to those with very bad back problems but not recommended for those with a slender build.

When looking into all these options be sure to factor comfort as well as support into the equation. An extra firm will provide support but at the possible detriment to comfort and for some a medium-firm may be easier on the shoulders and hips by allowing them to sink slightly.

The third consideration is comfort and which material mattress suits your preferences. I could spend for ever discussing all the different options and the layers such as springs or memory foam, latex, gel or more natural fillings like cotton, wool or silk but the reality is that all of them are designed to offer a comfortable and supportive sleeping surface, so rather than getting bogged down by it all as to which is best for other people, simply try them out in store and decide for yourself which feels best for you.

From a back and joint pain perspective, the key is to find a mattress that keeps your back aligned while sleeping to ease pressure on your muscles and joints.

Also, accept a trial if you get the option as it’s important you get it right.

It’s worth noting that to preserve the quality of the mattress you should look to reposition it by either rotating or flipping it every 6 months to ensure it wears evenly.

To conclude, the main takeaways are that the decision should ultimately be yours based on your preferences or needs for either comfort or support, the bigger the better and if try before you buy you can’t go too far wrong.

That’s today’s bitesize bit to help your health flourish. See you next time, bye bye.