As a chiropractor in London ON, it is my goal to help improve the health and wellness of this community, that’s why I am providing you with these health and wellness tips when buying a mattress. Chiropractors focus on the spine and nervous system. Since the nervous system is responsible for controlling all of the functions in the body, it is important to make sure that it is working at its best.
Chiropractic adjustments help reduce tension on the nervous system and help the body better adapt to the stressors that we are all under on a regular basis. Chiropractic adjustments also promote better overall spinal alignment and posture and research findings indicate that posture correlates to improvement in all measures of health status [1].
Because we cannot be with our patients all day and night, it is important that when buying a mattress, you will want to look for a quality mattress to provide proper support for a well-aligned spine.
In addition to getting adjusted, getting a good night’s sleep is one of the best things that you can do for your health. It is the time for your body to reset after a long day, to balance hormones, to heal, to rejuvenate, and to restore. Buying a mattress is an important decision for your health.
Impaired sleep increases your risk of developing a chronic disease. We spend approximately one-third of our lives in bed, so it’s important that we make a good decision when buying a mattress. There are essentially six things to consider when buying a mattress:
1. Support
2. Comfort & Firmness
3. Safety
4. Durability
5. Motion transfer
6. Cost
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SUPPORT
Every mattress has an internal support system designed to improve or maintain proper and healthy curvature or alignment of the spine. This is an important factor when buying a mattress, as a properly supported spine will improve your overall function and minimize pain.
When lying on your side, the mattress should provide enough support such that your spine should be straight. When lying on your back, the curves of your spine should be maintained. Several core support systems are available in today’s mattress market.
Inner Spring Mattress features a steel coil core (support system) with a padded layer on top.
- PROS
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- Provides consistent comfort & support across the body
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- Proven history
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- Reasonably priced
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- Has a wide variety of firmness options
- CONS
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- Less ability to adapt to the curvature of your spine
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- Doesn’t prevent motion transfer
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- Short lifespan
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- Will sag over time
- SHOPPING TIP
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- Look for 14 gauge wire as a good standard
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- Make sure comfort layer near-surface is good quality
- ADDITIONAL NOTE
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- There have been some claims that innerspring mattresses can contribute to harmful electromagnetic fields (EMFs). The research demonstrates that inner springs may promote negative EMFs [2]; however, it is negligible, in comparison to other sources in our homes and bedrooms. When it comes to EMFs, minimize the number of devices that plugin, like lamps, alarm clocks, and tv, near your bed, turn off the WIFI in your house at night, and for sure, turn off your cell phone or put it on airplane mode. [3] If you know you are sensitive to EMFs, then perhaps opt for a bed without inner springs.
Pocket Coil Mattress are made of several hundred individual springs in their own pockets of fabric & can provide isolated support to every inch of your body.
- PROS
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- Adapts to pressure points
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- Eliminates motion transfer
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- Good value for price
- CONS
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- More modern advances have surpassed comfort of pocket coils
Memory Foam Mattress
- PROS
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- Conform to every curvature of your body
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- People often find them to help relieve back and joint paint
- CONS
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- Traditional memory foam is hot and doesn’t breathe
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- Lacks bounce
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- Be careful of VOC’s
- SHOPPING TIP
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- Look for biofoam and natural fabrics
Latex Mattress often have the same body conforming properties of memory foam without the heat and off-gases.
- PROS
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- Conforms to the body and supports proper spinal alignment & curves
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- Made of natural materials
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- Reduces attraction to mites and allergens
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- Does not have the “quicksand” feeling of memory foam
- CONS
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- Some don’t like the spongy feel
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- Problematic for those allergic to latex
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- Can be expensive
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- Can be heavy to move
Hybrid Mattress are a combination of pocketed coils that are blanketed with memory foam or some other combination of materials.
- PROS
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- Conforms to body while maintaining a “bounce”
- CONS
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- What actual materials are used can be misleading
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- Some hybrids do not actually provide significant advantages over standard pocket design
- SHOPPING TIP
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- Find out what the mattress is actually made of and decide if the expense is worth it
Pillow Top Mattress can be an inner spring, pocket coil, memory foam or latex mattress which has an added level of comfort by adding several inches of padding on top. Layers can be made of cotton, fiber film, foam, memory foam, latex and/or wool.
- PROS
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- Increased comfort
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- Cool
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- Keeps its shape
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- Quick bounce-back
Foam Mattress
- PROS
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- Affordable
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- Easy to move
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- Minimal motion transfer
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- No noise
- CONS
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- Can feel too firm for some
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- Below average edge support
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- Can produce harmful off-gases (VOCs)
Gel Mattress
- PROS
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- Stays cool
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- Ensures support without pressure
- CONS
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- Expensive
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- New and maybe trendy
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- Durability not yet known
- SHOPPING TIP
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- Check out flammability of the gel mattress, and the flame retardants used to ensure it complies with safety standards
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- Check out this article by the Wellness Mama before deciding whether this is the right choice for you.
Water Mattress
- PROS
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- Temperature control
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- Contours to body
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- Extended longevity possible
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- Often inexpensive
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- Largely dust-mite free
- CONS
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- Although it conforms to the body, it may cause pressure points
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- Can be punctured
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- Very heavy
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- Extensive set up/assembly
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- Maintenance
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COMFORT
When buying a mattress it is important to consider the comfort of the mattress. The comfort or firmness of a bed measures the immediate feeling that you get when you first lie down on your mattress, how hard or soft a mattress feels. A bed that is too firm, puts extra pressure on the heavier parts of your body and triggers an unnecessary need to toss and turn, which disrupts your sleep. If the bed is too soft, your body will “hammock” into an unnatural curved position.
The firmness or comfort level of a mattress is dependent on a number of factors including your comfort needs, sleep position, age, weight, body type, gender, and any health conditions.
For example, when you consider your sleep position, remember, side sleepers often need a slightly softer mattress which will allow the mattress to contour/conform to your body; a person who sleeps on their back needs lower back support in their bed and responds best to a medium-firm mattress. Stomach sleepers should work towards changing their sleep position as this puts undue pressure on their back/spine.
In an attempt to help the consumer, the mattress industry has designed a firmness scale from one to ten. A survey suggests that 80% of sleepers prefer a bed with a medium level of firmness/softness in the range of 5-7 on the firmness scale.
Comfort is also related to temperature control of the body. As noted in the above discussion on “support,” some mattresses trap body heat while others allow for better airflow and moderate your body temperature.
It is important to note that you can always make a firm mattress a little softer and more comfortable by putting a topper on it, but you can’t make a softer bed more firm.
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SAFETY
In our modern society, we are very likely overexposed to potentially toxic and dangerous chemicals. Since we spend over 30% of our time on a mattress, and since some people are more sensitive to chemicals than others, it is important to consider the chemicals to which you are exposed and to make an informed decision before buying a mattress.
There is a lot of “green-washing” in the mattress industry [4], so be sure to check for undisclosed chemicals, like flame retardants.
There is also information online that suggests that coil spring mattresses act like an antenna and amplify EMFs. Further investigation into this suggests that coil springs can contribute to EMFs. While the effects of EMFs are something to consider when it comes to our health, coil springs are not the primary problem.
What you have plugged into your room and WIFI are the major culprits that do need to be addressed, but that is a topic for another discussion. In short, unplug as many things as you can in your bedroom, turn off the WIFI in your house at night, and either turn off your cell phone or put it on airplane mode while you sleep.
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DURABILITY
Every mattress type and brand will have its own level of durability, as well, the longevity of a mattress will be dependent upon usage, for example, a mattress in a guest room will probably “outlive” a mattress in your bedroom.
The average life of a mattress has been found to be 8 years. Some mattresses will wear out before then, and some companies have a lifetime warranty.
There are a number of signs that indicate your mattress needs to be replaced and that it is time to consider buying a mattress, including the following: if you are more achy or irritable upon waking, you have developed back pain upon waking, a noticeable increase in allergy symptoms, noticeable mattress sags or indentations, and you have a better or more comfortable sleep when you sleep somewhere else, like at a friend’s house or hotel.
As well, the aging body often prefers a different mattress, one that is supportive, yet a little softer to reduce pressure points.
If you ask me, durability is really only of value if the mattress is also hygienic. Apart from performance, mattresses may need to be replaced for hygienic reasons. When continuously used, a mattress literally becomes a hotbed for bacteria, mold, yeast, dust mites, and their feces [5].
Most of these things are invisible, but we breathe them in when we are sleeping, and they may cause respiratory issues, allergies, and other health issues. Therefore, even if a mattress looks and feels good, it still may be a good idea to change it.
There are some simple steps one can take to improve the hygiene of their mattress:
- A full mattress protector has been shown to block dust mites, bacteria, mold, mildew, and other allergens
- Keep your bedroom well ventilated
- Wash your bedding in hot water as this will kill germs, bacteria, and mites
- Don’t forget to wash your mattress protector in hot water on a regular basis, too
- Vacuum your mattress every three months
- For added freshness, stir together four or five drops of your favorite essential oil into a cup of baking soda and sprinkle it over the surface of your mattress. Leave it for about ½ hour, then vacuum it up
- Lower your bedroom temperature and humidity
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MOTION TRANSFER
Motion transfer is only an issue if you share your bed with someone else, like your partner, or even a pet. It happens when one sleeper moves and the other sleeper is disturbed because of the energy produced and carried through the mattress.
Since rolling over and turning is a normal part of sleep for most people, when buying a mattress, you will want ton consider one that minimizes this transfer, as it can lighten sleep or even wake up the disturbed sleeper.
Overall, memory foam, foam and latex mattresses have the least amount of motion transfer. Dual type mattresses, that have two separate mattresses with a division down the middle, like some water beds or air mattresses, like the Sleep Number bed, not only limit motion transfer but also allow for customization of each side to meet a sleeper’s individual preference.
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COST
There are as many price points for a mattress as there are types and brands. They can range in price for $250 – $5000. A bed is an investment in your health, so it is recommended that you try to budget at least a moderate amount of money when buying a mattress.
Because buying a mattress is such a big expenditure, there are a few things to look for when you are buying one.
- Test it out. Take the time to lay on the bed, in the store, for 10-15 minutes, and if you sleep with a partner, try it out together
- Find out the mattress’s warranty
- Ask about the comfort guarantee or comfort trial period
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MY RECOMMENDATION WHEN YOU CAN’T AFFORD THE MATTRESS OF YOUR DREAMS
If your budget does not afford buying a mattress at the top end mattress of your dreams, here is a recommendation to help make your present mattress or a cheaper mattress help you feel and function better.
- Buy a mattress topper, it’s less expensive than a mattress, can usually be washed/cleaned/aired out more easily, and is easily replaced. I would absolutely choose an organic or “clean” product, as this is what you are lying on. I like all the options available from Savvy Rest and Intellibed (yikes, Intellibed toppers are expensive).
- In Addition: I recommend a good supportive pillow (that’s a discussion for another article) and organic bedding. (You can purchase organic bedding online or from your favorite store, but I often find Homesense has organic sheet sets at a really good price.)
Sleep well. Live well.
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LINKS TO NATURAL/ORGANIC/CLEAN MATTRESSES
I have added some links that you might find helpful. It’s easy to find and try regular mattresses at local stores, but it is more difficult to find natural/organic/clean mattresses and toppers, so I have included these links in the article for that reason, all of which are available in Canada.
I am in no way endorsing any particular mattress or mattress company. I want you to consider the options and then make the best choice for you and your situation when you are buying a mattress.
- https://www.myessentia.com/ (made in Canada)
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SOURCES
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IMPORTANT
This information is purely for educational purposes and is NOT meant to be medical advice. It is not intended to diagnose, treat, cure, or prevent any disease. LifeHouse Chiropractic does NOT make ANY claims that using a non-toxic mattress will prevent serious health issues.