When I first met my boyfriend, he had a lumpy mattress he’d inherited from some long-departed roommate, pilled flannel sheets, pillows with clumps of filling, and a stained denim blanket. For someone who professed to enjoy sleeping, I couldn’t understand how he managed to do it in that bed.
I savored the day when I took him to pick out some proper, big-boy bed accoutrements. If we humans have to spend a third of our lives in bed, we might as well be comfortable there. Everyone’s ideal bed is different, but with these tips, it’s easy to build the kind of bed that makes it hard to get up in the morning.
A Bed’s Bedrock
A good mattress and pillows are the foundation of a good bed. The conventional wisdom says that firmer is better, but depending on your sleep style, that’s not always true. The goal of mattresses and pillows is to keep the body in a comfortable, neutral alignment as you sleep, and the wrong combination can exacerbate existing back and neck problems, as well as contribute to new ones.
For Back Sleepers
A firm, supportive mattress is necessary. Back sleepers spread their weight out over a larger area, so although they don’t have as many pressure points, they still need a mattress that will keep the spine in place. Those who sleep on their back only need a single pillow, preferably a thin one, since too much fluff can throw the neck into an unnatural position.
For Side Sleepers
Choose a mattress with more give, such as one with a pillow top. The best mattress for side sleepers will be just soft enough to conform to the curves of the body, instead of putting extra pressure on the hips and shoulders. Memory foam is a good choice for side sleepers. Fluffier pillows will keep the head aligned properly with the shoulders.
For Stomach Sleepers
Most chiropractors and sleep experts don’t recommend sleeping on the stomach, but for people who insist, it’s important to choose a softer mattress, and most experts recommend either foregoing a pillow entirely or only using the thinnest one possible, or else risk twisting and spraining the muscles in the neck.
Mattresses are good for at least ten years, but pillows don’t last as long as we think they do. According to a 2005 study at the University of Manchester (UK), an average pillow contains up to sixteen different types of fungi, and up to 10 percent of its weight can be dust mites and dead skin. That’s enough to make anyone anxious for a redecoration. Experts recommend replacing pillows at least every two years, if not sooner.
Some people enjoy down pillows, because they allow the sleeper to arrange the fill in whatever position fits them best. They also tend to accumulate fewer allergens and fungi than synthetic pillows. Memory foam pillows are a popular choice, but the material can cause sleepers to overheat. Many manufacturers carry specialty pillows that promise to ease snoring, prevent hot flashes and night sweats, or promote better circulation, but although some consumers have found them helpful, no studies have definitively proven their efficacy.
Creature Comforters
The most integral piece in building the ideal bed is the comforter, which insulates and keeps the body warm in the winter yet cool in the summer. Many people choose comforters over traditional quilts and blankets because they tend to be cozier, warmer, and more luxurious. The temperature in your bedroom has an effect on your bed, and regardless of climate, most experts recommend sleeping with the thermostat set between sixty-eight and seventy-two degrees, which helps the body lower its core temperature and bring on REM sleep. Not all comforters provide the same level of warmth, and one that’s too heavy or too light can harm your sleep more than help it.
