If you wake up feeling achy, tired or sore, it could be a sign that you need a new mattress. But some mattresses are far better than others — especially if you have a chronic condition, such as arthritis or varicose veins.
About one-third of Americans sleep on mattresses that are at least eight years old. That’s not necessarily a problem — age alone is not always the best way to determine whether it’s time to replace a mattress. Some high-quality mattresses last 10 or more years.
When shopping for a mattress, consider these features…
Density. For years, the standard recommendation has been an extra-firm mattress for people with back pain and/or arthritis, and a firm mattress for everyone else. But there’s no independent research to support this recommendation — most studies are conducted by mattress manufacturers — and this advice actually can be harmful for some people. For example, if you have fragile skin (a common problem among older adults), a firm mattress can cause painful pressure.
There is no perfect density for everyone — you must try out mattresses to see which is most comfortable for you and best supports the natural “S” curve of your back.
My advice: Go mattress shopping at night, when you are likely to be tired. That way, you’ll get a more realistic assessment than you would if you went first thing in the morning, when you are likely to feel refreshed. Wear loose clothing, such as a T-shirt and sweatpants, and lie on mattresses in your preferred sleeping position. If you have a bed partner, lie together on mattresses to see how they respond to your body weights. Be sure that the mattress seller offers you a trial period (14 to 30 days), so that you will have a chance to try out the product with an option to return or exchange it.
Height. Contrary to popular belief, a taller bed is usually safer than a shorter one. The standard height of most mattresses is 14 inches. Some additional height can be a significant help if you must get in and out of bed with chronically painful muscles or joints — or after an injury.
My advice: Your sleeping surface (including the bed frame, box spring — if any — and the mattress when you are sitting on it) should be 20 to 25 inches above the floor.
Material. There are a handful of materials that comprise virtually all the mattresses sold in the US.
Coil-spring mattresses are owned by the majority of Americans. The most flexible coil-spring (usually made of steel) mattresses have smaller coils — at least 680 coils per mattress is most comfortable for many people. For people who weigh more than 250 pounds, however, larger-coil mattresses (about 400 coils per mattress) typically last longer and provide better support. Examples: Sealy and Shifman (Bloomingdale’s house brand). Price range: $350 to $20,600.
Memory-foam mattresses, which use heat- and pressure-sensitive material that adjusts to the contours of your body, are the most popular foam mattresses. These mattresses provide support at all the pressure points of your body but may feel too hot for people who experience night sweats or for women who have hot flashes. Examples: Tempur-Pedic and Dormia. Price range: $400 to $7,500.
Latex (rubber-based) mattresses mold to the contours of the body. Examples: King Koil, Sealy and Stearns & Foster. Price range: $700 to $4,000.
Air beds contain inflatable chambers that provide support. These mattresses are adjustable, so each bed partner can select a desired level of firmness for his/her side of the bed. Air beds are a good choice if one bed partner is significantly heavier than the other. Examples: Select Comfort and Spring Air. Price range: $400 to $4,100.
Consider the following if you have a chronic medical condition…
Allergies. Natural latex mattresses (such as Vivètique) are designed to be hypoallergenic, antimicrobial and resistant to dust mites. To be labeled as “natural latex,” they must be composed of at least 50% natural rubber from rubber-tree sap.
Arthritis. If you suffer joint pain due to osteoarthritis or rheumatoid arthritis, flexible support — from a coil-spring or memory-foam mattress — helps prevent potentially painful pressure points.
Back pain. A coil-spring mattress with or without a pillow-top (an extra layer of padding on top) or a memory-foam mattress usually helps support the natural curve of your back. If you sleep on your back, also consider placing one or two pillows under your knees to relieve the pressure on your back.
Pulmonary complications. If you suffer from congestive heart failure or chronic obstructive pulmonary disease (COPD) — chronic bronchitis and/or emphysema — a firm-density mattress (such as coil spring) is best because it provides needed support to the back and torso, to facilitate breathing. Elevating the upper body by sleeping on extra pillows also helps prevent shortness of breath and other breathing difficulties.
Varicose veins. This condition, which usually occurs as a result of blood pooling in veins close to the surface of the skin, responds best to a medium-density mattress (such as latex). Whenever possible, prop pillows beneath your calves to elevate your legs at or above the level of your heart. This helps prevent blood from pooling in the lower legs.
Your pillow should support your head in a way that lets your neck muscles relax. Consider your primary sleeping position…
Back sleepers usually prefer medium- to low-density pillows (typically labeled as “medium” and “soft”) because they provide the appropriate level of neck support.
Belly sleepers are usually more comfortable with low-density pillows — they allow you to easily turn your head to one side to breathe.
Side sleepers often prefer a medium- to full-density (“firm”) pillow, depending on the distance from the head to the mattress (a person with broader shoulders, for example, would require a more supportive, thicker pillow). A contour pillow (with a recess for the head and support for the neck) may be a good choice if you sleep on your back and/or side.
