We spend over thirty per cent of our life sleeping. Eight hours per day is the average number of hours prescribed by doctors. Sleeping is essential for the body since it rejuvenates the body and relaxes the mind as well as other vital organs. Poor sleep can result in decreased efficiency at work. A clear mind resulting from good sleep helps increase productivity and keep you active through the day. Sleeping disorders often caused by choosing the wrong mattress may result in neck-pain and shoulder aches. This limits productivity, and long term problems start developing. A healthy body that gets its daily dose of sleep can process faster and display productivity.
Types Of Sleepers
Based on the sleeping posture, we can categorize sleepers as follows:
- The Fetus Position
Fetus position is the most common sleeping posture. In this posture, the person curls up in the same way he/she was in the prenatal state. Doctors advise pregnant women to sleep in the fetus position since it reduces labour pain.
- The Log
The log is a type of side-sleeper who has arms on his side as he sleeps.
- Pillow Cuddler
Pillow cuddlers like to cuddle and often hug pillows during sleep.
Soldier posture is one in which the arms are on the sides as the body rests on the back.
- The Starfish
With arms and feet spread on all sides with the body lying flat on the back.
- The Free-falling Diver
The free-falling diver rests on their belly with arms wrapped around the pillow.
Benefits of Sleeping Sideways
Sleeping sideways reduces heartburn, prevents snoring, boosts digestion, clears lymph glands, and improves brain health because it focuses on the alignment of the entire body and not just the spine.
Challenges Of A Side-sleeper
Side-sleepers make the bulk among all categories. Sleeping sideways may cause a lot of pain in the long run. Picking the right mattress is helpful since it not only lets you sleep without pain but also improves blood flow. The problems that side-sleepers face are listed below:
i. Pain caused by pressure points
Since side-sleeping concentrates weight on a small area, these points experience pain owing to being subjected to constant pressure. The lower back is generally the part of the body that undergoes constant pressure. If untreated, it could result in chronic pain. Choosing the best mattress type will aid in preventing the pain caused by constant pressure.
ii. Hip and shoulder pain
Hip pain usually takes place during the fetal sleeping posture, especially in pregnant women. Due to knees facing towards the chest area and the lower back hunched, hips undergo massive amounts of constant pressure since it remains constricted. You will feel the pain in the morning. Over time, it causes chronic pain. A suitable mattress to ensure that you no longer feel the pressure in hips can relieve pain.
Side-sleepers put their shoulders in awkward poses, which results in stiffness and pain in the morning because of constant pressure on them. A mattress that locks the position of the shoulder socket can help eliminate a painful experience.
When sleeping on sides, most of the pressure gets focused on the neck, causing unpleasant stiffness and sometimes even restricts neck movements. If untreated, this might result in spinal misalignment. The best solution is buying a mattress that contours the neck and shoulders and has enough sinkage to reduce the load on the neck region. A softer mattress will promote blood circulation.
Backache haunts people. A firm mattress inhibits the back from sinking deep, preventing spinal misalignment. However, firm mattresses can cause discomfort. Backache is the root cause of many problems in the long run which is why selecting the best mattress for side sleepers is essential. So, making the balance between comfort and contouring the body is required.
The Best Types Of Mattresses For Side-sleepers with backpain
The different types of mattresses are as follows:
a. Memory Foam
The most widely used type of mattress is memory foam. It has distinct advantages compared to all of the other variants of mattresses. It provides motion isolation, temperature regulation, conforms to the body of the sleeper, and keeps the spine naturally aligned. These mattresses isolate the motion of one body from another. They regulate temperature with new technologies like cooling crystals. They help in maintaining the alignment of the spine. Memory mattresses are recommended for arthritis patients since it contours around the body which means that it is one of the best mattresses for side sleepers.
b. Innerspring Mattresses
Innerspring mattresses are firm and offer support. However, in the long run, metal coils gradually begin to disintegrate, causing squeaky noises as you toss and turn from one side to another. These mattresses aren’t as long-lasting as Memory foam.
c. Latex Mattresses
Latex mattresses boast of very swift response time and natural temperature neutrality. While natural latex mattresses offer firmness, have incredible response time, and are naturally hypogenic, such is not the case for synthetic ones. We can rarely find pure natural latex mattresses in the market. Unlike memory foam mattresses, latex mattresses cannot provide movement isolation.
d. Coir Mattresses
Rubberized coir mattresses provide firmness for proper spine alignment as well as softness to the sleeper for comfort. However, the drawback of coir mattresses is that they are not durable. Saggy coir mattresses do more harm than good since it results in misalignment of the spine.
How To Take Care Of Mattresses
Following these rules will increase the life of your mattress:
- Rotating the mattress from head to feet every month will cause even distribution of body pressure.
- Wash mattress cover every six months.
- Leave your bed undone once in a while to let air evaporate.
- Every eight years, replace the mattress.
Sleeping relaxes our mind and body and rejuvenates us for the future. Healthy sleep will result in better productivity. There are primarily three types of sleepers; the side-sleepers, the back sleepers, and the belly sleepers. Sleeping sideways has many health benefits since it aligns the body properly, including vital internal organs. However, side sleepers have problems like backache, neck pain, hip pain, and shoulder ache. Choosing the right mattress eliminates pain. There are various methods that you can use to help maintain your mattresses, some of which include leaving the bed undone, rotating the mattress, cleaning the mattress, or you could even use a mattress protector. Replacement of mattress should take place every eight years.