Choosing the right mattress for a good night’s sleep

IDEALLY, mattresses should be replaced every 10 years to ensure restful sleep.

Here are some tips to help you make the right choice and get the best possible night’s rest.

Do quick in-store tests A five-minute catnap is the best guide when choosing your future bedding.

If your elbow sinks into the mattress, it is too soft, whereas if you are unable to slide your hand between the sleeping surface and your lower back, it is too firm.

Firm for heavyweights and soft for featherweights To ensure restorative sleep, the trick is to find the right balance between a mattress that is too firm and one that is too soft.

If you are not on the plump side, a mattress that is too firm could accentuate back problems.

On the other hand, more slimly- built sleepers have the option of choosing a softer surface while making sure that it still provides adequate support for the spine.

Foam for backache People who suffer from backache rest better on foam and, in particular, on ‘memory foam’, which reduces pressure on areas of contact between the body and the mattress to alleviate discomfort.

For those who tend to perspire, latex provides a cooler surface. As for spring mattresses, they offer sleepers more independent support.

But whatever the chosen material, choose a model with a minimal density of 28kg per square metre, to avoid sinking into the mattress and feeling the underlying slats or springs within a few months.

At least 160cm for two If you sleep alone, a 140cm width mattress is more than enough. However, to get enough rest as a couple, it is best to choose a minimum width of 160cm to avoid repetitive inadvertent body contact that can disturb deep sleep.

As for the optimal length, you should add 20cm to the height of the tallest sleeper.

Rectanguar synthetic pillow To avoid putting pressure on your vertebrae, the goal is to lay your head on a pillow that is neither too flat or too plump.

The right measure of support provided by a rectangular pillow offers the best possible alignment between your head and spine.

On the other hand, square pillows tend to raise your shoulders and upper back and tilt your head backwards.

Finally, if you usually sleep on your side, opt for an ergonomic ‘side sleeper’ model that optimises neck vertebrae comfort.

And when it comes to stuffing, synthetic materials are less likely to cause allergies.

Tips to avoid allergies As a rule, you should air your bedroom every day and regularly change your sheets. For allergy sufferers, the best solution is to use hypoallergenic mattress and pillow protectors.

To keep your bedroom free of dust mites, it is recommended to maintain room temperature at between 60°F and 65°F (16°C-18°C) and regularly vacuum dust from under the bed. – AFP-Relaxnews