Mattresses – All You Need To Know
Mattresses: All You Need to Know for Better Sleep and Spinal Health
Introduction
Your mattress is one of the most critical factors in determining the quality of your sleep, and as the research shows, sleep directly impacts your health. The exact lifespan of a mattress depends on its type and quality. If you’re waking up with pain or stiffness, experiencing allergy symptoms, or find yourself constantly tossing and turning, it may be time to replace your mattress.
Investing in a high-quality mattress that offers proper support, such as latex or a medium-firm hybrid, can dramatically improve your sleep quality and overall health. By understanding when to replace your mattress and how to choose the right one for your needs, you can create a sleep environment that promotes restorative rest for years to come. This video explains the signs that your mattress is due for a change.
Why is this important?
Sleep is a fundamental pillar of human health, affecting factors for cognitive performance and physical well-being. While most people recognise the importance of sleep quality, few realise how much a mattress contributes to this. A worn-out mattress can negatively affect your sleep quality and, by extension, your overall health. But how do you know when it’s time to replace your mattress?
Several studies have examined how different mattresses impact sleep quality, and the research reveals that the right mattress can improve your sleep experience, reduce physical discomfort, and even minimise risks to your health. But before diving into how long your mattress will last and how to choose the best one, let’s first explore the various types of mattresses and what makes them unique.
Best Rated Mattresses – Reviews from 2024
The top rated brands and types of mattresses reviewed this year.
- https://topmattresses.co.uk/?sptkn=c21c017e5374&spstkn=6c3f8b879789&spvtkn=15daf0fd6042
- https://top10bestmattresses.co.uk/?kwquery=Best%20Firm%20Mattress%202024&wtitle&gad_source=1
- https://top10-mattresses.co.uk/?gad_source=1
- https://www.independent.co.uk/extras/indybest/house-garden/mattresses/best-mattress-review-b2257466.html
- https://www.telegraph.co.uk/recommended/sleep/best-mattress/
Types of Mattresses
Understanding the different types of mattresses available is crucial when assessing their longevity and impact on sleep. Mattresses vary in terms of materials, firmness, and structure. Here is an overview of the most common types of mattresses.
Innerspring Mattresses
Innerspring mattresses are the traditional type of mattress that uses a network of metal coils for support. These mattresses have been popular for decades due to their affordability and availability. However, they tend to wear out faster than other types, with springs losing their tension over time, leading to sagging and discomfort. On average, an innerspring mattress may last between 5 to 8 years.
Memory Foam Mattresses
Memory foam mattresses have surged in popularity due to their ability to conform to the shape of the body, providing personalised comfort and support. These mattresses tend to last longer than innerspring mattresses, with a typical lifespan of 7 to 10 years. However, the quality of the foam can vary, and lower-quality memory foam can break down faster, leading to indentation and reduced support.
Latex Mattresses
Latex mattresses are made from natural or synthetic rubber, offering a durable and supportive surface. They tend to last longer than both innerspring and memory foam mattresses, with an average lifespan of 10 to 15 years. Latex is known for being highly resilient and less prone to sagging or indentation, making it an excellent long-term investment for sleepers who prioritise durability and support.
Hybrid Mattresses
Hybrid mattresses combine elements of both innerspring and foam mattresses. They typically include a layer of coils for support, topped with foam or latex for comfort. The lifespan of hybrid mattresses can vary, but they generally last around 7 to 10 years. However, the complexity of the design, combining multiple materials, can sometimes lead to premature wear and tear. It is important to be aware of the quality of the materials used.
Air Mattresses
Air mattresses are adjustable beds that allow users to control firmness levels by inflating or deflating air chambers inside the mattress. While they are great for customization, they tend to have a shorter lifespan, averaging about 5 to 8 years. This is mainly because mechanical parts, like the air pump, are more prone to failure compared to simpler mattress designs.
Common Symptoms During Sleep
Five signs that it is time to change your mattress
1. You wake up feeling stiff or aching
2. You had a better night’s sleep somewhere else
3. Your mattress is misshapen or sagging
4. Your mattress creaks when you move
5. You can feel individual springs
Ageing mattresses can lead to a variety of sleep problems, and the consequences are often more than just feeling tired the next day. Sleep-related symptoms may indicate that your mattress is no longer providing adequate support, potentially leading to physical discomfort and health issues. Let us take a closer look at the most common symptoms you may experience due to an old or unsuitable mattress.
Back and Neck Pain
A study conducted by Jacobson et al. (2010) found that an unsupportive mattress can exacerbate back and neck pain, especially for individuals with pre-existing musculoskeletal conditions. Mattresses that sag or fail to provide proper spinal alignment put extra stress on the lower back, causing stiffness and pain upon waking. These issues are particularly common with ageing innerspring mattresses, where the springs lose their ability to maintain proper support over time.
Tossing and Turning
Tossing and turning throughout the night may indicate that your mattress is no longer providing the level of comfort and pressure relief needed for restful sleep. According to research by Bader and Engdal (2000) , this issue is particularly prevalent among people sleeping on older mattresses. Sleepers tend to wake up more frequently and shift positions as they attempt to get comfortable, leading to fragmented sleep and reduced overall sleep quality.
Increased Allergies
Mattresses naturally accumulate allergens like dust mites, pet dander, and mould over time. Older mattresses, especially those over 8 years old, are likely to harbour a higher concentration of these allergens. A study published by Bessonne et al. (1998) highlights that individuals sleeping on allergen-laden mattresses are more prone to experiencing allergy-related symptoms such as nasal congestion, sneezing, and even asthma flare-ups, which can severely disrupt sleep.
Night Sweats and Temperature Regulation
If you frequently experience night sweats or wake up feeling too hot, your mattress could be partially to blame. Memory foam mattresses, in particular, have been associated with increased heat retention due to their dense structure, which can trap body heat. The study by Wallace et al. (2023) suggests that overheating during sleep can significantly affect sleep quality by causing frequent awakenings and discomfort.
Which Mattress Should I Choose and Avoid?
Choosing the right mattress involves considering both personal preferences and scientifically backed recommendations. Here we break down which mattresses you should choose and avoid based on your specific needs and research findings.
Mattresses to Choose
Hybrid Mattresses with Pocketed Coils
Hybrid mattresses, especially those with pocketed coils, offer a combination of support and comfort. Pocketed coils can reduce motion transfer, making it a good option for couples who do not want to disturb each other during the night. Hybrids also tend to have better airflow than memory foam, reducing the likelihood of overheating during sleep.
Latex Mattresses
If you are looking for long-lasting comfort and support, latex mattresses are an excellent option. According to Perry and colleagues (2023), latex mattresses are highly durable and provide consistent support for proper spinal alignment, reducing the risk of back and neck pain. Additionally, latex has natural anti-microbial properties, making it less likely to harbour allergens.
Medium-Firm Mattresses
Several studies, including one by Kovacs et al. (2003), have found that medium-firm mattresses are ideal for promoting healthy sleep. These mattresses strike a balance between providing adequate support and enough cushioning to relieve pressure points, making them suitable for most sleepers, especially those suffering from back pain.
Mattresses to Avoid
Old Innerspring Mattresses
Innerspring mattresses tend to wear out faster than other types, and once they begin to sag, they lose their ability to provide proper spinal support. As highlighted in multiple studies, sleeping on a sagging mattress can lead to musculoskeletal pain and poor sleep quality. If your innerspring mattress is older than 8 years, it may be time to replace it.
Cheap Memory Foam
While memory foam can offer excellent pressure relief, lower-quality foam tends to break down more quickly, leading to body impressions and reduced support. As noted in the research by Jacobson et al. (2010), lower-quality foam mattresses also tend to trap more heat, making them less comfortable for hot sleepers. If you prefer memory foam, invest in a high-quality option with cooling features.
Air Mattresses
Although air mattresses offer adjustable firmness, they tend to have a shorter lifespan and are prone to malfunctions, such as leaks or pump failures. Over time, these issues can lead to discomfort and uneven support during sleep. The research supports this, indicating that air mattresses are less reliable for long-term use compared to other mattress types.
Our Advice
Now that you have an understanding of mattress types, common sleep symptoms, and recommendations from scientific studies, here are some practical tips for selecting and maintaining a mattress to ensure you get the best possible sleep experience.
Replace Your Mattress Every 7-10 Years
While the lifespan of a mattress varies by type, most mattresses should be replaced every 7 to 10 years to maintain optimal support and comfort. This recommendation aligns with the findings of various studies, which emphasise the role of mattress quality in long-term sleep health.
Prioritise Support Over Cost
Although cheaper mattresses may seem like a good deal in the short term, they often wear out faster and provide less support. Investing in a high-quality mattress, especially one that is medium-firm or made from durable materials like latex, will pay off in the long run by providing better sleep and reducing the need for frequent replacements.
Test Before You Buy
Whenever possible, test a mattress in-store before purchasing. Many mattress companies also offer a trial period, allowing you to sleep on the mattress for several weeks to ensure it is the right fit. Comfort and support are highly individual, so take the time to find a mattress that suits your specific needs.
Maintain Your Mattress
Proper mattress care can extend its lifespan. Rotate your mattress as instructed on the guidelines for the specific mattress you buy to prevent sagging. You can use a mattress protector to keep it cleaner and vacuum it occasionally to reduce the buildup of allergens. Avoid placing heavy objects on the mattress for prolonged periods, as this can affect its structure over time.
The chiropractors in Charminster Chiropractic Clinic wish you good luck on your journey of buying a new mattress!
References
https://pubmed.ncbi.nlm.nih.gov/21028552
https://pmc.ncbi.nlm.nih.gov/articles/PMC9416198
https://pmc.ncbi.nlm.nih.gov/articles/PMC6609073
https://pubmed.ncbi.nlm.nih.gov/9769087
https://pubmed.ncbi.nlm.nih.gov/16169512
