10 Tips on choosing a bed and getting a good night’s sleep
1. The word “Orthopaedic” is really meaningless though it generally implies that the mattress is firm.
2. The mattress should be supportive enough to take the weight of your body without sagging. If you share a bed, you should be able to sleep without rolling into the middle!
3. A soft mattress doesn’t support your weight and makes it more difficult to turn over, meaning you may get stuck in one position.
4. Equally, a very hard bed can focus pressure on certain points such as the knees, hips and shoulders – hard-working joints that need all the rest they can get!
5. Memory foam mattresses support your whole body without putting pressure on any one spot. They mould to your body while you sleep and return to flat when you get up. They are more expensive than normal mattresses but have a much longer guarantee.
6. When choosing a bed, lie on it (with your partner or a suitable stand-in!) for at least twenty minutes. Try changing positions and sitting up. See how easy it is to go from sitting on the edge of the bed to standing. Don’t be embarrassed or feel rushed by shop assistants – this is an expensive and important decision. You wouldn’t buy a car without test driving it!
7. Most mattresses need to be turned regularly - get help to do this to avoid straining your back.
8. Turning helps to keep the mattress in good shape and aids ventilation which prevents early rotting and may help with asthma and allergies. The underside of the mattress needs adequate ventilation too – if you put a board under it to improve support, it should have ventilation holes drilled in it. A water bed reduces the likelihood of mites and dust further.
9. If you and your partner can’t agree on a mattress, consider a zip and link bed. This will mean you can both get the mattress that’s right for you.
10. Your choice of pillow is equally important. Memory foam and wedge-shaped pillows are the best for head and neck position.
What is a good sleeping position?
- Sleeping on your side with your hips, knees, shoulders and elbows bent at about 45° in front of you, and your head in line with your body so that your spine is level is best.
- If you have hip or knee problems, you can try putting a pillow between your knees to reduce pressure. Body pillows are very supportive and make sleeping during pregnancy easier.
- Or…. Sleeping on your back with a narrow pillow that keeps your neck level with the rest of your spine.
- Not…. Sleeping on your front. It puts strain on the neck and can cause the joints and muscles to tighten up, resulting in neck and shoulder problems and headaches.
- It is not difficult to change your sleeping position – it will take about three to five nights to get used to it.
For more information on beds, sleep and sleeping problems go to http://www.sleepcouncil.com
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