Some people might think mattresses are only distinguished by size, but there is a lot more to it. In particular, the specifics are important when it comes to your dominant sleeping position, as there are different mattresses that suit each one.
A key point that needs to be noted is that the ‘sleeping position’ is the one you lie in when you settle down to rest. It is what you choose deliberately and feel most comfortable with as you seek to drift off to the land of nod.
Do You Change Positions While Asleep?
This is distinct from the positions that you will occupy once you are asleep. These are very changeable:
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On average, you will change position 20 times during a night’s sleep
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This equates to 2.5 changes per hour
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Most of these occur during light sleep, with the body adopting a more stable position during deep sleep
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You will commonly wake up in a completely different position to the one you fell asleep in
For this reason, it may seem odd to talk about the positions people sleep in. You may read about side sleepers, those who lie on their back or lie on their front and wonder if this is relevant at all, since those positions change so much.
In fact, the position is relevant. As the Sleep Foundation Notes, choosing the right one can be very beneficial. While you will shift position in the night, it will default back to the one that suits you best.
What Are The Pros And Cons Of Each Sleeping Position?
The foundation notes that there are various pros and cons to each sleeping position:
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Side sleeping, the most common position, reduces pressure on the spine, especially lower down, but it can place extra strain on your shoulders
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Back sleeping is better for spinal alignment and avoids placing excessive weight on your neck or either of your shoulders, but it can encourage acid reflux, sleep apnoea and snoring
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Sleeping on your front is uncommon but can be good for preventing snoring; however, this does place more strain on the back
In addition to the above, there are certain situations in which particular positions are not ideal. For instance, if you are pregnant, the ideal position is to sleep on the left side.
This side is also recommended for those with gastrointestinal reflux problems because of the alignment of your internal organs, whereas sleeping on your back is the worst position.
What Mattress Is Best For Each Sleeping Position?
For each of these dominant positions, mattress types can make a difference, with the firmness in particular being a factor in helping to ensure comfort or, if the wrong type of mattress is in place, making the downsides of the position worse.
In the case of side-sleepers, the mattress should not be too hard. It needs a bit of “give”, as the Sleep Foundation puts it, to ease the pressure on your neck and shoulders.
The firmness of the mattress is also a consideration for back sleepers, as the situation you don’t want to avoid is for a gap to form between the lower back and the mattress, since this will increase tension in that area of your body.
What this means is a very firm mattress can be the best option, an issue that is even more important if you have had back problems and need lots of support for it.
For those sleeping on their front, a firm mattress is definitely important. This is because if it is too soft, your stomach will naturally sink into the mattress and turn your back into a U-shape, which is bad for the spine.
Should You Adapt Your Sleeping Position To The Right Mattress?
However, if you do have back pain, it is better to adopt a side or back sleeping position than trying to rely on a firm mattress alone to make frontal sleeping less of a problem.
Indeed, there may be better ways to improve your sleeping experience and musculoskeletal health than simply seeking to tailor your mattress to your present sleep position.
A more beneficial way forward might be to select the best sleeping position for you, learn to adopt it and then get the mattress best suited to it. Moving away from the frontal sleep position is not the only way this may be beneficial.
For example, moving away from habitually sleeping on your back is beneficial for some, such as those who are very heavy, have sleep apnoea, snore a lot (especially if you share a bed with a long-suffering partner!) or are pregnant.
Changing sleep position can take time, persistence and the use of pillows as props, but it is achievable.
If you do this and get the mattress that suits your new position best, you may enjoy great results as a reward for your effort, with better sleep and less musculoskeletal discomfort.