PART 1 – INTRODUCTION
While there are a myriad of considerations that can affect sleep quality, the most obvious factor is prominently featured in your bedroom – your mattress. If your bed is comfortable, you’ll be able to enjoy a revitalising sleep. Conversely, an ill-fitted mattress can cause various health implications, such as aches, pains, and sleep deprivation.
Let us explore the relationship between mattresses and sleep quality to ensure you make an informed decision before spending your hard-earned dollars on a new bed.
PART 2 – UNDERSTANDING THE SCIENCE OF SLEEP
2.1. Why Is Quality Sleep Important?
If you think sleep is just a period of inactivity, think again! Our nightly shut-eye plays a vital role in our day-to-day lives, allowing us to perform our tasks better, reducing impulsive decision-making, and enabling us to regulate our emotions better, not to mention minimising those dark eye circles around our eye bags.
While every individual’s sleep needs vary, most adults require between seven to nine hours of sleep per night. If you’re not getting the recommended amount of rest, you could be placing your health and safety at risk. Let us share why it is essential for you to prioritise and safeguard your sleep daily.
Reason #1: Improve Concentration And Productivity
Our cognition, concentration, productivity, and performance can all be negatively impacted by sleep deprivation. There is no greater example than this specific study conducted on overworked physicians. The research discovered that doctors with moderate, high, and very high sleep-related impairments were 54%, 96%, and 97% more likely to report clinically significant medical errors.
Reason #2: Strengthens Your Heart
Low sleep quality and duration may increase your risk of developing heart disease. In fact, an analysis discovered that compared with seven hours of sleep, each one-hour decrease in slumber could result in a 6% increased risk of all-cause mortality and heart disease. Furthermore, short sleep cycles appear to increase the risk of high blood pressure, especially in individuals with obstructive sleep apnea.
Reason #3: Affects Your Sugar Metabolism
Studies show a strong correlation between chronic sleep deprivation and the risk of developing type 2 diabetes. An analysis of over a million participants found that very short sleep cycles of fewer than five hours and short slumber of fewer than six hours increase the risk of developing type 2 diabetes by 48% and 18%, respectively.
Moreover, it is thought that sleep deprivation can cause physiological changes, such as increased inflammation, decreased insulin sensitivity, hunger hormone changes, and behavioural changes like greater food intake and poor decision-making – all of which can increase diabetes risk.
Reason #4: Poor Sleep Is Linked To Depression
Poor sleep quality affects not only your physical well-being but also your mental health. Research conducted among 2,672 participants found that those with anxiety and depression were more likely to have poorer sleep scores than those without. In separate studies, individuals with sleeping disorders like obstructive sleep apnea and insomnia also reported higher rates of depression than those without.
Reason #5: Supports A Healthy Immune System
Do you find yourself more prone to developing a cold when you have poor sleep? It’s no mere coincidence. A lack of sleep has been shown to impair immune function, with a study discovering that participants who slept fewer than five hours daily were 4.5 times more likely to develop a cold than those who slept more than seven hours.
Reason #6: Poor Sleep Quality Can Lead To Increased Inflammation
Our sleep quality plays a crucial role in regulating our central nervous system. In particular, sleep loss, especially from disturbed rest, can activate our inflammatory signalling pathways, resulting in higher levels of undesirable markers of inflammation, such as C-reactive protein and interleukin-6. Gradually, these chronic inflammations can lead to chronic conditions, including Alzheimer’s disease, heart disease, obesity, and specific types of cancer.
Reason #7: Poor Sleep Affects Your Ability To Regulate Emotions
Do you find it more challenging to regulate your emotions when you are tired? That is because sleep loss reduces your ability to control your emotional outbursts and behaviour in front of others. Tiredness can also affect your ability to interact socially with others, as those who are chronically sleep-deprived are more likely to withdraw from social events and experience loneliness.
2.2. How Does Mattress Quality Affect Sleep?
As you can see, sleep has a profound effect on your overall well-being. So, if you’ve been struggling to achieve quality sleep for some time, you may want to consider evaluating your mattress set-up.
In fact, we’ll posit that mattresses and sleep quality are intrinsically connected. A high-quality mattress can help your body relax, resulting in a rejuvenating slumber. Let us explore how your mattress quality can affect your sleep.
1. Promotes Better, More Restful Sleep
The body yearns for quality sleep after a long, tiring day, and a premium mattress can promote better, more restful slumber. A comfortable bed that supports your body functions during sleep can drastically improve sleep quality and relieve stress, allowing your body sufficient time to rest and repair while you sleep soundly.
2. Offer Robust Support During Sleep
During sleep, your body must be adequately supported to ensure you aren’t dealing with excessive upward resistance from lying down. Without proper support, you could experience body pain, especially in the lower back, hips, shoulders, and neck, which receive most of the pressure when you lie down.
A quality mattress provides this support while encouraging better sleep posture, relieving pressure from the heaviest parts of your body to prevent body sores and pains and ensuring you are well-rested.
3. Prevent Allergies From Disrupting Your Sleep
Over time, sweat, body oils, and dead skin cells can accumulate on your bed, creating the ideal environment for dust mites and allergens to thrive and triggering your allergies. So, if you find your allergies constantly acting up, consider switching to a hypoallergenic mattress.
These chemical-free mattresses contain anti-dust mite, anti-bacterial, and anti-fungal properties, safeguarding your bed from nasty micro-organisms disrupting sleep. To further prevent your allergies from flaring up, consider using a mattress protector and airing your bed regularly. You should also get a mattress with removable, machine-washable covers to make it easier to clean them.
4. Provide Cooler Sleep
In tropical Singapore, the weather can cause some Singaporeans to sleep hot, resulting in uncomfortable night sweats that disrupt sleep. A cooling mattress can help rectify this problem, providing better air circulation to improve the breathability of your bed. Some even feature a gel foam layer to ensure a cooling fest during slumber.
PART 3 – IDENTIFYING THE PERFECT MATTRESS FOR RESTFUL SLUMBER
3.1. What Are The Signs That Indicate You Need A New Mattress?
Investing in a high-quality mattress means investing in your sleep quality. However, when should you get a new bed? Most of the time, your body will notice the signs before your eyes do. So, if you are experiencing the following signs, it may be time to purchase a brand-new mattress. Doing so will help you avoid the uncomfortable side effects of sleeping on a poor bed.
Sign #1: You Always Wake Up Feeling Sore
Are you constantly waking up feeling sore? In that case, you may need a new mattress for your back pain, as your current bed may no longer provide the adequate support you need for a restful slumber.
Generally, this breakdown will be gradual, meaning you might feel tightness or soreness in specific areas of the body, but it might not be sufficient for you to immediately blame your bed. Nevertheless, you should not ignore this warning sign, especially if your pain isn’t caused by other reasons.
Sign #2: Visible Signs Of Wear And Tear
Even the best mattress may show signs of wear and tear over time. If you notice the following signs of mattress damage, consider replacing your bed immediately:
- Foam failing or shifting around
- Holes
- Lumpy or deep indentations
- Ripping
- Sagging
- Springs sticking out and poking you
- Stains
- Visible tears
Sign #3: Your Allergies Are Worsening
Are you noticing your allergies flaring up and worsening, even during non-allergy season? The culprit could be your mattress. Old, worn-out beds have plenty of time to collect allergens that can cause respiratory problems and trigger allergies and asthma, like dust mites, mould, mildew, and pet dander. So, if your allergies constantly disrupt your sleep, it’s time for a new bed.
Sign #4: It’s Been Years Since You Purchased Your Mattress
While different mattresses have different lifespans, a quality, well-maintained bed tends to last between eight to ten years. That is why sleep experts often recommend replacing your mattress once your current bed approaches this timeframe.
However, pay close attention to what your body is telling you at the end of the day. You may require a different support system as you age and your body changes. So, if you’re no longer sleeping comfortably, it may be time to start looking for a new mattress even though your current one has yet to reach the eight-year mark.
Sign #5: You Have Trouble Falling Asleep
Just because you’re not waking up in pain doesn’t mean your mattress isn’t causing you trouble in other ways. For instance, if you’ve been having difficulty falling asleep, you might need a new bed. However, how do you know your mattress is truly the culprit? One way to tell is by sleeping on a different bed for one night. If you sleep significantly better, it’s time to look for a new mattress.
3.2. How Can You Find The Right Mattress For You?
Have you noticed any of the above signs? In that case, it’s time to replace your mattress. However, you’ll undoubtedly be asking, “How do I select the best mattress for restful sleep?”. Fret not! We are here to help.
But before we dive into the tips for choosing the right mattress for your sleep health, it is essential to first familiarise yourself with the types of mattresses out there to have an idea of which one aligns with your needs. Let us tackle the most popular mattress options, how they feel, and who might need them the most.
Mattress Type #1: Memory Foam
As their name suggests, memory foam mattresses are predominantly built with foam and no coils. They provide above-average contouring to the body, offering pressure relief at sensitive spots, such as your shoulders, hips, and lower back, making them perfect for side sleepers. However, they may not offer sufficient support for back and stomach sleepers.
Mattress Type #2: Latex
Latex mattresses offer outstanding bounce and durability, moderate contouring, and a quick response to pressure. As they are often made with natural, hypoallergenic materials like organic latex, they are a top pick for eco-conscious shoppers or those with allergies.
Mattress Type #3: Pocket Spring
Unlike foam or latex beds, pocket spring mattresses possess a coil-based support system that offers support and firmness and reduces motion transfer. In particular, back, stomach, and heavier sleepers may benefit from this mattress.
Mattress Type #4: Hybrid
Do you crave the robust support of a pocket spring system and the comfortable layer of a memory foam or latex mattress? Hybrid mattresses offer the best of both worlds, providing the perfect balance of comfort, pressure relief, and support, making them work well with a wide range of sleepers.
Beyond understanding the mattress type you need, keep these additional tips in mind when purchasing a brand-new mattress.
Tip #1: Determine Your Budget
When setting a budget for your bed, think of it as a long-term investment rather than an expense. As you (and your partner) will be spending about a third of your life sleeping, it is more practical to purchase a high-quality mattress that costs a bit more but can help you achieve quality sleep rather than a cheap bed that needs to be replaced after a few years.
Tip #2: Consider Your Mattress Size
The last thing you want is for your mattress to hog the entire space in your bedroom. So, before making a purchase, measure your bedroom dimensions and ensure your new bed will not block any furniture while leaving sufficient room for you to navigate the area comfortably.
For instance, if you are sleeping alone in a compact bedroom, consider either a Single or a Super Single mattress size. Conversely, if you sleep with your partner and want to have ample walking space in your bedroom, a Queen-size mattress is the most popular choice. But if your bedroom is spacious enough, we definitely recommend a King-size bed for the ultimate sleeping experience!
Tip #3: Check Out Online Reviews
Do you have no idea how to begin your search for a mattress? In that case, the internet is your best friend! Online reviews are helpful for finding out more information about a recommended mattress, especially if you’re not familiar with the brand. Pay close attention to what others are saying to learn whether your preferred bed suits your sleeping needs.
Tip #4: Head Down To The Showroom
Everyone has their individual preferences, and what works for someone may not be suitable for you. So, while online reviews can help narrow your options, you won’t know what fits your sleeping needs until you test it in-store. Even if you plan on buying a mattress online, consider scheduling a visit to a showroom to identify the mattress firmness that works best for you.
3.3. How To Attain Restful Slumber?
Purchasing a premium mattress is the first step in achieving restful slumber. Beyond a quality bed, your sleep hygiene also affects your sleep quality. So, consider pairing the following practices with your brand-new bed to achieve a good night’s rest.
Practice #1: Block Out Excess Light
Do you know that excess light exposure can throw off your circadian rhythm and sleep? In addition to turning off the lights, installing blackout curtains or wearing a sleep mask over your eyes can help block excess light filtering in from the outside. This way, you can better transition to bedtime and contribute to your body’s production of melatonin – a hormone that promotes sleep.
Practice #2: Install A White Noise Machine
Keeping noise to a minimum is vital to achieving quality sleep. However, if you cannot eliminate nearby sources of noise (for instance, construction work), consider drowning the sound out with a white noise machine. Alternatively, you can wear earplugs or headphones to prevent the noise from bothering you during sleep.
Practice #3: Keep Your Room Cool
Are you aware of the ideal sleeping temperature? While this figure can vary based on the individual, most research supports sleeping in a cooler room around 25 degrees Celsius. However, that doesn’t mean you need to turn on the air conditioner daily. On cooler nights, consider opening the windows to let in fresh air and save on your electricity bills.
Practice #4: Limit Your Caffeine Intake And Blue Light Exposure
We all know that caffeinated drinks such as coffee, tea, and sodas can cause long-term sleep deprivation and affect sleep quality. Yet, it can be tempting to use the jolt of energy from caffeine to overcome your daytime sleepiness. However, this can create a vicious cycle where your caffeine intake gets you through the day but serves as a barrier to falling asleep at night.
Another bad habit to cut is using your electronic devices before sleep. While it can be entertaining to wind down by scrolling through social media or watching a funny compilation video on YouTube, the blue light emitted from these gadgets can suppress your natural production of melatonin. So, as much as possible, try disconnecting an hour or more before going to bed.
Practice #5: Stick To A Consistent Sleep Schedule
We know it can be challenging to stick to a particular wake-up time, particularly on weekends when the temptation to sleep in is overwhelming. However, maintaining a consistent sleep schedule and waking up at the same time daily is crucial in getting your body accustomed to a healthy sleep routine. Just ensure you still get the recommended amount of sleep each night – at least seven hours of sleep.
PART 4 – CONCLUSION
Remember, you spend about a third of your life in bed. So, never compromise on your mattress quality. In fact, if you notice that your sleep quality has been declining and suspect your bed is the cause, consider replacing it as soon as possible. Your sleep and health will thank you for this decision.
Fortunately, look no further than ScanKomfort’s German mattress collections for a brand-new, premium bed. Our affordable mattresses are developed with international standards in place, ensuring healthy, quality sleep. Head down to our showrooms or visit our website to browse our comprehensive catalogue today!