Sleep Articel #3

So...How is your sleep going? I have actually noticed an increase in energy while I exercise with my 7-8 hours of glorious sleep/night. In addition to just giving the zzzz's more hours, I have also benefited from turning down the thermostat. How bout you??

Why Your Mattress May be To Blame for Your Sleep Problems

We spend about a third of our lives sleeping. But how many of us actually pay attention to how we're doing it?

If you've got neck or back pain, restless legs or have just had a hard day, you might be sleeping with the enemy. Making a few quick adjustments in your mattress, pillows and the way you position your body in bed, however, can make a big difference, doctors and sleep experts say.

"Most people don't know how poor their sleep is until they get a good mattress," says Dr. Johnny Benjamin, spinal medical expert and chair of the orthopedics department at the Indian River Medical Center in Vero Beach, Fla.

Underlying Problem
Ignoring aches and pains caused by a worn-out mattress or poor sleeping habits can exacerbate the problem.

People who wake up with a stiff neck over time may end up with arthritis and can develop bony spurs that pinch the nerve roots reaching from the neck to the arms, Benjamin says. He recommends for people who sleep in the fetal position to place a pillow between their knees, which takes the stress off their lower backs and hips. Those who sleep on their backs should place a pillow under their knees.

Resting your head on more than one pillow is a bad idea because it puts the neck in an awkward position.

Benjamin suggests using a contoured or cervical pillow, which supports the neck with a gentle C-shaped curve.

Be Choosy

When it comes to mattresses, the most important factors are support and comfort. The mattress should be as firm as you can tolerate, keeping your body in a better position.

"That's why when you go to your grandmother's house and the bed is older than you, your back ends up killing you," Benjamin says. "The mattress is worn out."

To choose a firm bed that's most comfortable, figure out whether you want a pillow top, an added layer of foam, cotton or wool.

Nancy Shark, executive director of the nonprofit Better Sleep Council, says people should reevaluate a mattress every five to seven years, depending on its quality. At that point, the mattress might start showing signs of wear and tear and it's likely your body has changed too.

"As you age, you tend to get extra aches and pains, maybe gain some weight [or] gain or lose a sleep partner," Shark says. "That could have an impact on the type of comfort and support you need."

Helpful Hints

One useful guide is the SLEEP test—select a mattress, lie down in your typical sleep position, evaluate its comfort and support, educate yourself about the selection and shop with your partner to make sure the bed suits you both.

But how much should you spend? As much as you want, it turns out, since spending more is no guarantee you're getting a better product. Just make sure its one you can live with for a long time.

"Sometimes people don't think twice—they'll go and enjoy a day at a spa or do a weekend getaway to relax," Shark says. "But for probably less money, they could get a mattress on which they could get a great night's sleep all-year round."