Here are some expert tips from a chiropractor on how to choose the right mattress...
Sleep is the only way to restore our physical and mental abilities. It is therefore essential to our health and well-being. This feature on choosing a mattress and its importance for health—particularly back health—was written by Vincent Renard, a chiropractor.
Sleep disorders, beyond simply causing fatigue, can lead to falling asleep at the wheel, as well as the development and/or worsening of certain medical conditions (cardiovascular, psychiatric, neurological, and respiratory).According to a 2019 study by the National Institute of Sleep and Vigilance, 4 out of 10 French people have trouble falling asleep due to back pain. Considering that we spend one-third of our time in bed, it is essential to get adequate sleep by carefully choosing your mattress and sleeping position. Be careful when sleep debt builds up:
- 1 hour and 20 minutes less sleep per day is...
- One night less per week…
- and more than 45 days a year of lost sleep
- Over a 40-year working life, your sleep debt adds up to 5 years! So if you wake up every morning with a sore back, if your partner’s movements startle you awake, or if your mattress has sagging spots… These are warning signs: it’s time to replace your mattress—or your sleeping position is wrong! First of all, keep in mind that for optimal sleep, it’s recommended to replace your bedding every 10 to 15 years, depending on the quality of your mattress.
What's the best sleeping position? What are the criteria for choosing the right mattress?
As for sleeping positions, it is recommended that you sleep on your back or on your side with your legs slightly bent. When changing positions, be sure to lift your head offthe pillow. When lying down, make sure to stretch your body out as much as possible. If you have to sleep on a couch, do not rest your head on one of the armrests. The size of the pillow should be suited to your sleeping position.
- When sleeping on your back, avoid pillows that are too thick. Using them can lead to poor posture, which increases muscle tension in the neck, arms, and shoulders.
- It's best to place a thin pillow under the back of your neck and a thick one under your knees.
- Sleeping on your stomach increases lumbar curvature and damages the cervical and lumbar spine.
- Lying on your side with your knees slightly bent helps keep your spine straight. Use a pillow thick enough so that your neck is at a right angle to your shoulders. To reduce strain on your back, place a pillow between your knees. Raising the foot of the bed (or the mattress itself) by about 20 cm improves blood circulation and helps you break the habit of sleeping on your stomach.
When it comes to choosing a mattress
The most important factor in choosing the right mattress is firmness. The mattress should be firm but not too hard. When you lie on your back, your spine naturally forms a gentle S-shape (with a curve, or lordosis, in the lower back and at the neck).A good mattress should therefore support the natural curve of the back and ensure that the spine gets the same restorative rest as the rest of the body. A mattress that’s too soft won’t provide the necessary support, while one that’s too hard will cause your back to sink in, which can eventually lead to pain.
A 1999 study established a direct link between mattress quality and sleep quality in people with low back pain. (Schmerz. 1999 Jun 11;13(3):205-7: Associations between back pain, sleep quality, and mattress quality. A double-blind pilot study with hotel guests).
A 2003 study published in *The Lancet* (“Effect of mattress firmness on chronic nonspecific low-back pain: a randomized, double-blind, controlled, multicenter trial”) showed that a “medium-firm” mattress is preferable to a firm one. In fact, at the end of the study, patients in the “firm mattress” group reported more pain during the night, upon waking in the morning, or even during the day.
A 2009 study showed that having appropriate, modern bedding improved sleep quality, reduced back pain, and consequently lowered daily stress levels. (J Chiropr Med. 2009 Mar 8(1):1-8. doi: 10.1016/j.jcm.2008.09.002: Changes in back pain, sleep quality, and perceived stress after introduction of new bedding systems.)
To be absolutely sure, you need to be able to try out your future sleeping companion—and that can’t be done in just a few seconds! To choose the right mattress, you need to take your time. By taking the time to try it out properly, you’ll be able to see for yourself if the mattress has the right level of firmness for you. Ideally, test it out with your partner. Finally, it’s advisable to buy the box spring and mattress at the same time, since they complement each other. A new mattress on an old box spring won’t give you complete satisfaction and may wear out faster than expected.
Choosing the Right Mattress: Why Choose a Latex Mattress?
In recent years, latex mattresses have become increasingly common for several reasons. Latex mattresses are known for their excellent elasticity and their ability to perfectly conform to the contours of your body. In addition, the complete absence of noise during nighttime movements ensures a deep and peaceful sleep. Thanks to its manufacturing process, the latex mattress naturally features air pockets that provide excellent ventilation.
These properties make it very comfortable, especially for people prone to heavy night sweats. In addition, it performs very well in homes with high humidity levels. You’ll enjoy a gentle warmth in winter and a cooling effect on summer nights. Another advantage of latex mattresses is their hypoallergenic, antibacterial, and dust-mite-resistant properties. Be sure, however, to choose the right latex mattress. To select the best latex mattress, it’s best to choose one made of natural latex that contains no chemicals or petroleum derivatives.
Latex mattresses are unique in that they feature multiple comfort zones (3, 5, or 7). The more comfort zones a mattress has, the better it will support and maintain your back while you sleep. In general, a mattress with at least 5 comfort zones is recommended for people with back pain. Mattresses with 7 comfort zones are known to be well-suited for people with very sensitive needs, but they can be more expensive.
Finally, when it comes to thickness, with a latex mattress we’re really talking about density. For people with back pain, a density of around 75 kg/m³ is recommended, but those with very high standards will likely prefer mattresses with a foam density of around 85 kg/m³.
Why do we recommend the Kipli mattress?
After reading the previous paragraphs, you'll easily understand why we've chosen to recommend the Kipli mattress:
- A natural mattress (latex, cotton, wool) guaranteed to be free of toxic materials and manufactured using the Dunlop process, which is the most environmentally friendly process available today.
- Made in Europe (Italy) using traditional craftsmanship from trees grown in sustainable plantations, thereby helping to protect the environment.
- One side is made of Merino wool with a lower density for a cozy, warm, and snug feel in winter.
- A summer side made of organic cotton for a wonderfully cool feel, featuring 7 comfort zones and a density of 85 kg/m³, guaranteeing you unmatched comfort and support.
- A direct sale that lets you get the best possible price.
- A 10-year warranty.
- 100-night money-back guarantee with free shipping and returns if you are not completely satisfied.
Choosing the Right Mattress—and Bed Base!
Choosing the right mattress doesn’t guarantee 100% that you’ll get a good night’s sleep. In fact, the box spring plays a major role, and a good box spring will help you get the most out of your mattress. The box spring alone accounts for 30% of your comfort and support. A good box spring will also extend the life of your mattress by ensuring optimal ventilation. There are several types of box springs:
- Spring box springs (biconical or pocket springs): The most effective ones are those with pocket springs. The more springs there are, the more comfortable your box spring will be. Please note that this type of box spring should not be used with a latex or memory foam mattress. In addition, it generally lacks firmness, so it is not recommended for people with back pain.
- Pocket-spring mattress base: a technology primarily used in electric beds. However, you can find some fixed mattress bases that use this technology, which is known for its comfort, though the prices are very high. Since the springs are completely independent of one another, this type of mattress base provides point-by-point support. It is recommended for people who sleep on their side and/or suffer from back pain. Opt for a latex-type foam or memory foam mattress with this type of bed base.
- Slatted bed base: the most common type of bed base. This type of bed base provides excellent natural ventilation for your bedding. It is recommended for people with allergies. In addition, because it allows for greater air circulation, it helps reduce sweating during the summer. However, there are two types of slats:
- A rigid or passive mattress offers firm comfort but no elasticity, so your body will not be optimally supported.
- Soft or firm, offering greater comfort. In fact, soft slats better conform to and absorb your movements throughout the night. There are even models with adjustable firmness settings for personalized comfort and optimized sleep.
We recommend combining a flexible slatted bed frame with a latex mattress for firm support, especially for people suffering from rheumatism and/or back pain. Combining it with a fixed slatted bed frame should be limited to occasional use. Finally, using a slatted bed frame with a spring mattress is not always a wise choice, as the springs may sag over time between the slats of the bed frame.
We hope you enjoyed this article.
Of course,
Vincent Renard, on behalf of the Kipli team