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Numerous studies have established a direct link between healthy sleep habits and strong athletic performance. Well-rested athletes are faster, stronger, more accurate, and quicker to react than those who do not receive enough sleep. Additionally, proper sleep can supplement exercise routines, allowing athletes to build muscle, strength, and endurance more effectively. Those who don’t enough sleep often pay the price physically, mentally, and emotionally.

Choosing the right mattress can greatly impact an athlete’s sleep habits and routines. However, it’s important to understand the key differences between mattress types — such as innerspring, foam, latex, and hybrid models — in terms of support, comfort, firmness, and other important sleep factors. This page will look at the most important sleep considerations for athletes of all ages, as well as some mattress comparing and buying tips.

Why Is Sleep So Important for Athletes?

We all require a good night’s sleep in order to wake up feeling refreshed and function the following day. However, athletes face unique considerations when it comes to sleep. Poor or inadequate sleep can lead to problems like slow reaction times, lengthier recovery times and diminished motor skills — all of which impact athletic performance.

Sleep deprivation and sleep debt are two important factors. Sleep deprivation is a condition characterized by lack of sleep that may be chronic or acute in nature. Sleep debt refers to incremental loss of sleep that accumulates over the course of a week or longer. Let’s say an athletic person receives seven hours of sleep each night from Monday to Friday, rather than the recommended eight hours of nightly sleep. By Saturday, that person’s ‘sleep debt’ will reach five hours — and they will most likely feel the effects, which may include slower reaction times, lack of focus, and delayed physical recovery from athletic activities.

Sleep deprivation also impacts body chemistry. When we sleep, our bodies regulate production of the stress hormone known as cortisol. Lack of sleep can cause cortisol levels to rise. This hinders the body’s ability to produce glycogen and carbohydrates, which provide energy boosts during high-endurance activities (such as athletic events). As sleep debt accumulates and cortisol levels increase, our bodies become less and less equipped to perform. Many athletes rely on supplements to replenish their glycogen and carbohydrate levels, and these supplements may carry negative side effects.

Generally speaking, athletes require more sleep than non-athlete adults, particularly before and after major athletic events. The average man or woman requires seven to nine hours of sleep per night in order to properly function the next day. However, adult athletes should get roughly 10 hours of sleep whenever they are training or competing on a regular basis. This helps ensure strong athletic performance, as well as a speedy physical recovery. Likewise, adolescent athletes are urged to get at least nine hours of sleep per night during their active seasons.

In addition to more overall sleep, athletes require steady sleep schedules that consist of both light and deep sleep. Light sleep, known as non-rapid-eye-movement (nREM) sleep, is associated with cell division and regeneration, which is crucial for muscle recovery. Cortisol regulation takes place primarily during REM sleep. Additionally, athletes may experience longer REM latency — the time from falling asleep until REM sleep begins — than non-athletes, and not getting enough REM sleep can negatively affect athletic performance and reaction time.

The following studies highlight the importance of sufficient sleep for athletes in different sports and activities.

• A 2014 study found that adolescent athletes who received less than eight hours of sleep per night were 1.7 times more likely to get injured during an event or competition than those who received eight or more hours of sleep per night.
• A 2013 study found that ‘strike-zone judgment’ in baseball players was worse in September than in April of that year, due to the long-term effects of sleep loss and fatigue across a single season.
• Another 2013 study noted that baseball players with unhealthy sleep habits and routines were less than 40% likely to still be playing three seasons later; in contrast, those who received sufficient sleep were 72% likely to still be playing.
• As part of a 2007 study, a group of swimmers received 10 hours of sleep over a period of six to seven weeks. Most participants reported faster swim times, higher stroke rates, and quicker reaction times.
• In a 2010 study, a group of football players who increased their daily sleep times over a period of seven to eight weeks noted faster times in 20- and 40-yard sprints, as well as mood improvements.
• A 2011 survey of basketball players found that increasing sleep times by two hours per day resulted in faster sprint times and better shooting accuracy for both free throws and three-point shots.
• A 2009 study asked female tennis players to get at least 10 hours of sleep over a period of five to six weeks. Participants recorded sprint time improvements, as well as an increase in serving accuracy of nearly 24%.

Next, let’s look at important performance factors that athletes should consider when window shopping for a new mattress at various Bed shops.

Mattress Considerations for Athletes

When browsing and comparing different mattress brands and models, here are a few factors to keep in mind.

Firmness: Firmness is directly tied to the topmost layers of a mattress, which are collectively known as the comfort layer or comfort system. Firmness is often measured on a numerical scale, with 1 being the least firm and 10 being the firmest; most mattresses sold today rate between a 3 (Soft) and an 8 (Firm).

Firmness preferences vary strongly from person to person, and often come down to two individual factors: bodyweight and sleep position. People with below-average weights (130 pounds or less) tend to feel most comfortable on mattresses that rate between a 3 and a 5 (Medium). If the mattress is firmer, then lightweight sleepers may weigh enough to sink deeply and experience close conforming. Heavier sleepers (more than 230 pounds), on the other hand, typically prefer mattresses that rate between a 6 (Medium Firm) and an 8. If the mattress is less firm, then heavyweight sleepers may sink too deeply and experience discomfort and/or added pressure.

In terms of sleep position, those who sleep on their back utilize a position that naturally aligns the spine. As a result, they may feel comfortable on different firmness levels, often depending on their bodyweight. Side-sleepers do not utilize a position that aligns the spine, and often require a mattress that conforms to their body and targets pressure buildup. Stomach-sleepers face a similar issue regarding spinal misalignment, but they usually prefer firmer mattresses. If the mattress is too soft, then stomach-sleepers may sink too deeply, requiring them to turn their heads; this can cause pressure buildup, especially in the neck and shoulders.

Conforming: Some mattresses are designed to conform closely to sleeper’s bodies, forming a deep, contoured impression that helps align the spine and target pressure points along the shoulders, neck, back, and hips. Other mattresses do not conform as closely, and may not alleviate as much pressure. On the other hand, mattresses that sink too deeply can cause sleepers to feel more pressure in these sensitive areas.

Support: Support in a mattress is regulated in the support core, or the layer(s) located below the comfort system. The support core is intended to withstand the sleeper’s weight by pushing back, creating a level surface that keeps the spine straight. Mattresses that do not offer inadequate support will eventually sag, which makes the surface uneven. This can cause pain and pressure along the body over time. Side- and stomach-sleepers in particular require mattresses that offer sufficient support.

Temperature Neutrality: A significant number of adults naturally sleep hot or warm. Some mattresses amplify this feeling by absorbing high levels of body heat, which causes the bed to feel uncomfortably hot or warm. These increases in temperature can negatively impact sleep and leave individuals feeling tired and unfocused. Other mattresses retain less body heat and sleep fairly cool by comparison. These models are usually the best bet for naturally hot sleepers. Likewise, those who naturally sleep cold should seek out mattresses that will keep them sufficiently warm throughout the night.

Other Factors: In addition to the factors listed above, here are a few more considerations for athletes to make when comparing different mattress types, brands, and models:

• Motion Isolation: Some mattresses are engineered to absorb motion when someone gets up or shifts positions and isolate it to certain parts of the mattress. This is particularly beneficial for couples who share a bed. Other mattresses offer minimal motion isolation, and motion can be felt across the mattress surface. This can lead to sleep disruption, especially for sleepers that awaken easily.
• Noise: Mattresses with solid comfort layers and support cores typically produce little to noise when bearing weight, and this can cut down on sleep disruptions. By comparison, mattresses with metal components may squeak or rustle when compressed.
• Cover Fabric: The mattress cover can play a crucial role in sleep quality for athletes. Some mattress covers are made with Celliant, a fabric also used in athletic attire that absorbs energy from the sleeper’s body and infuses it back into the body using infrared light. This process improves circulation, speeds up muscle recovery, and regulates body temperature — all benefits for athletes. Other covers are made from phase-changing material (PCM), which retains body heat until the sleeper reaches a certain temperature and then maintains that temperature for the rest of the night. This can be highly beneficial for athletes that sleep hot.
• Size: Although standard mattress sizes are typically long and wide enough to accommodate most sleepers, some athletes — such as those who are particularly tall and/or large — may prefer to sleep on longer, wider King and California King sizes.
• Cost: Most mattresses represent a significant financial investment, but some are significantly more expensive than others.

Mattress Types: Pros and Cons for Athletes

Now let’s go over five of the most popular mattress types sold today, including pros and cons for athlete sleepers associated with each type.

Memory Foam: Memory foam, or viscoelastic polyfoam, is a polyurethane-based foam. When memory foam comes into contact with body temperatures, it sinks and conforms closely to the sleeper’s body. When cool, the foam retains its original, flattened surface. Memory foam mattresses typically have lower price-points.

• Comfort Layer: A memory foam mattress features at least one layer of memory foam in the comfort system. One or more layers of standard polyfoam may also be added for extra stability.
• Support Core: The majority of memory foam mattresses sold today are made with high-density polyfoam support cores. HD polyfoam is strong enough to withstand a sleeper’s weight and maintain an even surface; memory foam is not as supportive, and most sleepers would sink too deeply on a mattress made entirely of memory foam.
• Pros for Athletes:

• Memory foam conforms very closely to help keep the spine straight and alleviate pain and pressure in the neck, shoulders, lower back, and hips.
• Memory foam mattresses are available in a wide range of firmness ratings to accommodate sleepers with different weights and position preferences.
• Memory foam mattresses offer above-average motion isolation, and produce little to no noise when bearing weight.

• Cons for Athletes:

• Memory foam tends to sag with age, and this may affect its supportive properties.
• Memory foam retains high levels of body heat, and may not be suitable for athletes who sleep hot or warm.

Innerspring/Coil: Innerspring mattresses are the most widely sold mattresses today, accounting for roughly two-thirds of industry sales. These mattresses get their name from the steel coils that make up their support core; the coils are evenly spaced in order to properly distribute weight, and often reinforced with high-density polyfoam layers. Generally speaking, innersprings have medium to low price-points.

• Comfort Layer: In most innersprings, the comfort system primarily consists of polyfoam layers. Thin layers of memory foam and/or latex may also be used, but these components are more commonly found in hybrids (see below).
• Support Core: Four types of steel coils are used in innersprings. These coils differ in terms of gauge, or thickness, as well as shape and price-point. The table below includes a complete breakdown of the four main coil types. Please note that gauge measurements follow a reverse order; low-gauge coils are the thickest, while high-gauge coils are the thinnest.

• Pros for Athletes:

• Innerspring mattresses are available in a wide range of firmness options.
• Innerspring mattresses retain minimal body heat and tend to sleep cooler than other mattress types. This is due largely due to the open support core structure, which provides better air circulation.

• Cons for Athletes:

• An innerspring’s supportive qualities depend largely on the coil type, but innersprings tend to sag significantly and lose their supportive qualities relatively quickly.
• Most innerspring mattresses conform very little due to the lack of contouring materials (such as memory foam and/or latex) in the comfort layer.
• Innerspring mattresses can be somewhat loud due to squeaking coils and other internal components, and these mattresses do not usually isolate motion to a significant extent.

Latex: Latex is a substance extracted from rubber trees that is processed into a foam-like material. All-latex mattresses are highly durable and have above-average lifespans; as a result, the price-points for these mattresses are typically high. Mattresses made with latex and foam components are more susceptible to sagging and deterioration, and the price-points tend to be lower.

• Comfort Layer: The comfort system of a latex bed primarily consists of latex layers. Memory foam or polyfoam layers may also be used, as well, but some models are all-latex.
• Support Core: Some latex mattresses have support cores that are also made entirely of latex, while others feature support layers constructed from high-density polyfoam.
• Pros for Athletes:

• Like memory foam mattresses, latex mattresses conform closely to sleeper’s bodies and target pressure points in sensitive areas.
• Latex mattresses are available in different firmness settings, and may be considered suitable for any sleeper weight or sleep position.
• Latex mattresses are fairly quiet, and they provide better-than-average motion isolation.

• Cons for Athletes:

• Latex mattresses with foam components tend to absorb high levels of body heat, and may not be suitable for athletes who sleep hot or warm. All-latex mattresses tend to sleep much cooler by comparison.
• Mattresses made with latex and foam offer average to below-average support, and sagging in the support core is often reported. All-latex mattresses tend to perform for longer, and are not as susceptible to sagging.

Hybrid: By definition, a hybrid mattress features at least two inches of memory foam and/or latex in the comfort layer and a pocketed coil support core. Some mattresses sold as hybrids do not meet this criteria, and should not be considered true hybrids. Most hybrid mattresses have above-average price-points.

• Comfort Layer: In addition to memory foam and/or latex components, the comfort system of a hybrid mattress may also contain layers of polyfoam and/or steel minicoils.
• Support Core: As the table above shows, pocketed coils are covered in fabric casings and tend to be high-gauge, or thin, compared to other coil types. Many hybrids feature additional layers of high-density polyfoam in the support core.
• Pros for Athletes:

• Hybrids conform somewhat closely due to their memory foam and latex layers, and typically provide better pressure relief than traditional innersprings.
• Hybrids are available in a wide range of firmness settings..
• Hybrids typically offer good motion isolation

• Cons for Athletes:

• Hybrid mattresses — particularly those with thicker memory foam layers — absorb more body heat and tend to sleep hot compared to innersprings with polyfoam comfort layers.
• Hybrids with higher firmness ratings tend to offer adequate support, but those with lower firmness ratings are more susceptible to sagging.
• Hybrids tend to be quieter than innersprings, but some creaking and squeaking is to be expected.

Airbed: An airbed offers adjustable firmness and support settings thanks to customizable air chambers that can be toggled remotely or manually, depending on the design. Airbeds are generally the most expensive mattresses on the market.

• Comfort Layer: Most airbeds feature thin comfort layers made of polyfoam and/or memory foam, although some high-end models also feature latex layers.
• Support Core: The support core of an airbed features at least two individual air chambers, and some have as many as six. Newer models allow owners to adjust firmness settings using app technology. Most designs feature electrical outlets for the customizable controls.
• Pros for Athletes:

• Due to their adjustable controls, airbeds are suitable for most sleepers regardless of their firmness preferences.
• Most airbeds conform closely and offer a contoured fit that helps align the spine and alleviate pressure points.
• Most airbeds — especially those with more than two air chambers — absorb and isolate motion to a significant extent.

• Cons for Athletes:

• Although their controls are customizable, many factors can affect the settings of an airbed, including room temperature, barometric pressure, and sleeper weight.
• Temperature neutrality is a common issue for airbed owners: models with thicker comfort layers tend to sleep hot, whereas those with thinner comfort layers may sleep excessively cold.
• Airbeds often produce a fair amount of noise due to squeaking sounds on the sleep surface, as well as running air pumps.

The table below breaks down these five mattress types in terms of factors that affect sleep for athletes, as well as price. We have assigned each mattress type an ‘Athlete Satisfaction Rating,’ based on individual reviews and athlete experiences with different brands and models.

Conclusion

As you can see, a wide range of factors impact how a mattress feels to different athletes. For more information and expert advice - contact informed Bed shops, like The Bed King, that have knowledgeable staff, who can help you find the perfect mattress for back and body support.

Article source: https://bedscapetown.wordpress.com/2018/05/23/best-mattresses-for-athletes/

Still clueless on which of the available bed sizes to buy? We’re here to help you.

Britain’s Sleep Council said that the size of your bed could affect the duration and quality of your sleep. Studies have shown that insufficient sleep leads to lower productivity and other health issues. While mattress types matter, choosing the right mattress size can put you to sleep deeper and longer. A combination of the ideal mattress type such as gel memory foam mattress and size is a dream match for your bedroom.

In general, bigger beds bring more comfort and pleasure during bedtime. As a rule of thumb, beds should be about 15 cm (about 5 in) longer than one’s height and, for couples, should have enough room to for them to lie down side by side with their hands behind your head and elbows not touching.

But sometimes circumstances don’t allow you to buy your ideal bed. Budget constraint and small bedroom size usually affect your choice. To guide you in your decision, here are our recommendations for you:

Article source: https://beddingstock.com/Blog/a-quick-guide-in-choosing-the-ideal-bed-size/

When bigger, better, faster, stronger seems to be the mantra for our age it stands to reason that Bedpost too has to step up to the supersize-me generation.

Our seven-stage mattress and bed size chart has long been enough for the typical Kiwi household, but more of our stores are getting requests for something a little extra throughout all our ranges.

Because we’re New Zealand’s sleep specialists, of course we have a range of answers, from totally bespoke to the impressive two metre x two metre california king size beds – and, what’s more, we can troubleshoot any requests and ensure that you don’t sacrifice comfort and a healthy night’s sleep just for size.

Bedpost Hasting’s owner Michael White says he’s hearing more and more requests for california king size mattresses and beds.

“I’ve literally just ordered one today – a big california king bed in the very top end of the Beautyrest range," he says. “And you see it more and more, whereas 20 years ago when someone bought a regular king size bed it was a pretty big purchase, but over the past 10 years we’re starting to see a few more big beasts – and really big beasts too!

“A california king is effectively 2m square, which has some big bonuses because you can turn around in all the angles and utilise the whole surface whereas in a superking you can only really make the most of its size in that one direction."

The key elements to remember when supersizing your mattress choice, according to Michael, are:

• Make sure your bedroom can take it. Although Michael sees a lot of customers from rural New Zealand who have large homes with large four-five metre bedrooms (“sometimes a king size bed just looks tiny in some of those big bedrooms"), some of the new builds – especially in cities – aren’t designing bedrooms that can accommodate huge beds.

• Make sure you can get it to the bedroom. Again, it’s one thing carrying a california king size mattress into a wide, country-style villa or home, it’s a whole different matter finding a way to get it to a fifth-floor apartment.

• Make sure you can get linen to fit. Michael says he always talks customers through their potential linen choices because it’s not always the sort of thing you can pick up in your local department store.

• Make the most of the flexibility of buying Kiwi-made. Because more than 90% of Bedpost products are New Zealand-made, you really can trust our experts to find the precise product you want in whatever size you require. Michael says that the great working relationships all the stores have with bed frame suppliers, for example, means that it’s simply a matter of phoning them up and placing the order.

At The Bed King, we understand that there’s plenty of choice when it comes to choosing mattresses – even at the supersized end of the market. And so that’s why all the sleep experts at all our stores throughout the country are clued up to help you find something that both fits your home and your lifestyle, and gives you a healthy, comfortable night’s rest.

“We find that customers might go to a variety of other stores and have discussions about their largest mattresses but they still don’t know all the key factors to consider prior to making that final decision,"

“And that’s the strength and what we believe in at The Bed King: we’ll find all those answers for you. The important thing is just to ask because we’re a group of people who have a fair whack of knowledge and the right contacts which enable us to get these sort of things done."

If you want more information on finding the best and largest bed for your home, contact The Bed King and head on in and enjoy our stunning customer service. If you’re just looking at various king sized beds - The Bed King have a wide range of king sized beds available.

Let's face it there are some pretty outstanding beds out there for the more adventurous parents wanting their kids' rooms to stand out from the crowd.

But as well as fulfilling a dream of a fairytale castle, a dinosaur's lair or even the world's largest nest, it's vital for parents to know their children are getting the greatest night's sleep possible, the healthiest mattresses and pillows and the best value for money.

If you are moving your child out of a crib and buying kids beds for the first time, your first step is to head into a Bedpost showroom to get an expert opinion on what's best for your child, your budget and your home.

The key questions you need to ask are:

1) Do I need an interim toddler's bed or should I invest in a bed which will last until they're a teen? The height of the bed, or choosing a bed which can work as a bunk and then uncouple to a regular bed may be considerations to help your investment last longer.

2) Is the bed going to be sturdy enough to deal with the type of heavy-duty monkeying around that children are sure to give it? There's no avoiding the fact that a bed will double as a trampoline for a few years at least!

3) Is the mattress hard-wearing? You're going to have to research mattress protectors and make sure your choice of bed is easy to clean. Bed-wetting is often a difficult subject to tackle but the right choice of bed and mattress can help both you and your child deal with it.

4) Is this bed value for money? If you're buying for a slightly older kid - say from seven or eight into their teens - then you should look for options which offer storage, durability and which help your money go a little further. After all, this is the time when your growing children are costing you most in terms of clothes, food and outings so you need to make sure you're making a practical purchase.

5) Is this bed right for my child's room? There's a foot and a half difference in width between a single (92cm) a king single (107cm) and a double (135cm) mattress so it's vital you know your room's dimensions and also consider that growing children may be more comfortable in the wider option if space allows.

6) Is this bed right for my child? This is the most important consideration and you can't make it without actually having your child in tow when you go to buy their new bed. Get them to test-rest any mattress in the same way you would for your own new bed and ask any Bedpost expert to help.

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Whether you're buying baby's first bed, making that move to "big-kid status" or coping with the practicalities of a growing teenager, making the right choice relies on being properly informed of your options. And once you've asked for expert advice from The Bed King on kids beds, then you can get about organising how to decorate for your princess, dinosaur hunter or baby bird! Visit The Bed King for more information, advice and ideas for kids beds.

Article source: https://www.bedpost.co.nz/Hot-Tips/how-to-buy-a-bed-for-a-child/

The advantages of a buying a bunk bed:

1. Two beds. Each of your girls or boys will still have their own bed to sleep on, giving them their own space.

2. More space. Bunked beds means more room in any bedroom. It allows you to actually store toys in their bedroom.

3. If someone has an accident or gets sick in the middle of the night you don’t have to wake them both up to change the sheets (like you would if they shared a bed).

4. When the time comes, the bunk beds can be separated into two twin beds.

5. They can be a ton of fun for little kids to play on.

The disadvantages of buying a bunk bed:

1. Safety concerns: Kids can fall off the ladder when climbing up or down. They could fall off the bottom or top bunk if they aren’t being careful enough. They can crack their head or body part on the wood or metal rails. If the bunks don’t have a ton of space between them, the bottom child could crack their head on the bottom of the top bunk. Also, will the slats or boards support your bouncing child enough so that the mattress doesn’t fall through? Will the bunk bed be stable enough? It is recommended that the top bunk only be used by children aged six or older. .

2. Making the beds. Not as easy when you can barely reach the top bunk, or have to climb on top of the bed to make it.

3. The child on top can likely reach the ceiling, light, ceiling fan, curtains or whatever else might be higher up in their room.

4. In the middle of the night whoever is on top can’t see the ladder very well and can have problems getting down by themselves, as they have a sleepy and tired body.

5. Tucking the child on top in may not be very easy if the bunk bed is very high. Or giving them their goodnight hugs and kisses.

We figure that the advantages of buying a bunk bed outweigh the disadvantages and every parent is determined to find as safe and as comfortable a bunk as possible for their family .

If you’re looking for the right bunk beds for you children - be sure to visit The Bed King for expert advice and a wide range of bunk beds.

The King Size Bed

Space is one of the reasons why you need to get a king size bed. With a measurement of 76 x 80 inches, you and your spouse can be assured of having more area to stretch. The king-size bed also offers more space for the whole family to lie down together and relax. It is an eye-catcher because of its dimension. King size beds are more placating, satisfying and soothing to sleep on. However, it can be quite difficult to get bed linens, sheets and blankets that will fit. You also need to be sure that your bedroom is huge to accommodate its size specifically the door opening must be wide as well. Not to forget is that it commands a higher price than the queen size bed.

The Queen Size Bed

The queen size bed is also ideal for couples and cost less than the king size bed. There are varied selections to choose from unlike the king size bed. Dimension of this kind of bed is usually 60 x 80 inches; and the sizes differ in every country. It may not be as huge as the king size bed, but it offers ample space for couples to have a good sleep and more area to stretch. Queen sized-beds are not hard to dress up. Linens, sheets and blankets are available in a myriad of selections. As in the king size bed, your bedroom must be big and must also have a wide door opening.

It is very essential to purchase the ideal bed. To be able to get the appropriate size for your bedroom, you need to take the dimension of your room first. Be sure that you do not get impressed by its looks and size. You also need to ensure that it will provide you with a good mattress to take care of your back. There is nothing more upsetting than to wake up in the morning and feel your whole body hurting. Remember sleep recharges our body; and this cannot be achieved without an appropriate bed. Your bed should also complement the other furniture in your bedroom.

Get to a Bed King near you for the greatest selection of queen-sized beds or view their whole range here.

Choosing a new mattress that is comfortable, supportive, and high quality is important to help people with low back pain get a sound night's sleep. And marketing messages, promotions and special features can make shopping for the right mattress a challenge. Even visiting various bed stores to physically try out the mattresses might not offer a conclusive answer.

By understanding the physical composition of a mattress and being prepared to ask questions about the interior of a mattress, individuals can accurately evaluate and compare mattresses. Some bed shops will offer cutaway views of the interior; this is a good aid in understanding and gauging mattress quality.

• Mattress springs and coils provide back support. The wire in the coils comes in different thicknesses, where a lower gauge number denotes thicker, stiffer wire and a firmer mattress. A higher concentration of steel coils may indicate a higher quality mattress, but this does not mean that the highest number is best: patients should use their own judgment regarding which mattress is best suited to provide support and help alleviate their low back pain.

• Mattress padding provides comfort. In addition to the spring coils in a mattress, the padding on top of the mattress can indicate quality. Mattress padding is usually made of materials such as polyurethane foam, puffed-up polyester or cotton batting. Extensive mattress padding is often more expensive, but many people find it more comfortable and worth the extra cost.

• Middle padding in a mattress. This type of mattress padding is just below the quilted top layer and is usually made with foam. When looking at a cross-section of the mattress, softer foams feel almost moist to the touch while firmer foams won’t spring back as quickly. The next layer of mattress padding is made of cotton batting that may vary in thickness across different mattresses and even within one mattress. This causes the mattress to feel firmer in some areas rather than others, such as increased firmness in the middle of the mattress.

• Insulation mattress padding. This padding lies on top of the coil springs so that they cannot be felt from the top of the mattress, and it also protects the coils from damaging the top layers of the mattress.

• Mattress ticking and quilting. The outer layer of a mattress consists of ticking, which is usually a polyester or cotton-polyester blend in a good quality mattress. The mattress quilting attaches the ticking to the top layers of padding. It is a good idea to examine the quality of stitching on the mattress quilting, looking for consistent, unbroken stitches.

• Mattress foundations. The mattress foundation or box spring adds another level of support to the mattress. Foundations usually consist of a wooden or metal frame with springs. A plain wooden frame may make mattresses feel harder than a frame with springs. A wood mattress foundation should only be purchased if the wood has no cracks and is straight. The Better Sleep Council recommends that purchasing a foundation and mattress as a set helps preserve the mattress.

• Foam mattresses. As an alternative to traditional mattresses, some types of mattresses are constructed entirely or mostly from memory foam or latex foam. They can be purchased in different densities. Some foam mattresses are made of multiple layers of foam adhered together while others have a foam core in the center. Foam mattresses come in various degrees of firmness to give people greater selection for back support and comfort. Choosing between a foam mattress and a traditional mattress is based on personal preference.

Asking questions, requesting written product information and examining each mattress thoroughly will help patients become more educated consumers. By following the practical guidelines for selecting a new mattress, patients will be well equipped to find the best mattress for sleep comfort, back support and reducing lower back pain.

Is a King, Queen or Double bed the right size mattress for you?

Do you need room to move around at night or less so snuggling is easier? Choosing the best mattress size for you (and your partner) is as important as choosing the right fit of underwear. Too big or too small and you’ll be uncomfortable all the time. While your personal preferences for mattress size may be about comfort, style or health there’s no denying your bed set the tone for how well you sleep and can affect your mood the whole day long.

Thankfully mattresses, like underwear, come in smorgasbord of shapes, styles and sizes. If you sleep with someone else, you won’t be surprised to know that being disturbed by a partner is the number one sleep complaint from couples who share a bed.

To know if a bed is the right fit for you, lie beside your partner on your mattress, with your hands under your head and your elbows pointing out. If your elbows barely graze each other or don’t touch at all, you’re on the right size mattress.

But there’s more to understanding mattress size than elbow room.

Mattress size chart

Single size mattress

Single beds or twin mattresses are most often used by children and college kids in dormitories. They were once a popular option for mature adults who slept alone in their own apartments or homes – or boarding houses, where space was tight.

Double size mattress

During the 60’s and 70’s, the double – or full-sized – mattress ruled marital bedrooms, even though it was only 15" wider than a twin size bed. But our homes were smaller and we were shorter. Today, double beds are a popular choice for spare rooms and sometimes a child’s room. Of course, depending on the space in a child’s room, three-quarter beds might also be a viable option to consider.

If you and your partner are less than 5’5" tall and have a smaller room, a double mattress may be a good choice for you. Sheets are also less expensive than with larger or specialty mattresses.

Queen size mattress

Queen size beds gained popularity in the 80’s and are now the most popular size mattress for people who share a bed with a partner. Here’s why – the 6" addition in width and length from a double mattress make for a more comfortable and less-disturbed sleeping environment.

For many couples, a queen size beds is the ideal choice as it fits well into most bedrooms and is larger enough to give both people the space they need to sleep undisturbed.

King size mattress – standard and Extra-length

King size beds have come into vogue in the last decade, offering couples as much space in bed with their partner as if they were alone in a twin. In fact, if you push two twin size mattresses together, you’ll have a king size bed – in width at least.

King size mattresses come in two popular lengths, offering taller people more legroom.

Because of the size of king size mattresses, they’re not a viable option for many homes. They can be tricky to maneuver around corners and up the stairs and are heavier than other mattresses. What’s more, they simply won’t allow for walkability around the mattress in smaller homes and apartments. Bedding is also more expensive and extra-long pillows are needed. On the flip side, they offer sprawlers the opportunity to move freely throughout the night with disturbing their partners. And when kids and pets

Find the right mattress size for you

Break out the tape measure – Measure your room and how much space you need around the bed. Don’t forget to measure doors, stairs and hallways to make sure you can fit your choice into your home.

Set a budget – Look at mattresses in your price range, comparing features to your personal health concerns. If you need to increase your budget, you’ll know exactly what the increase will buy you.

Start your research online – Arm yourself with information before heading into a retail store to test out mattresses.

Test drive a lot of mattresses – Buying a new mattress is hard work but worth it. After all, you’re going to spend more time on your mattress than you will on any other piece of furniture in your home.