Patients often ask us for advice on pillows and beds, and whether these could be sources of neck or back pain. Here are a few points to consider for optimising your sleep..
Sleeping on your back or side is excellent, but we encourage those who sleep on their stomach to change this habit to prevent neck pain. For many ‘stomach sleepers’ like myself, this sleeping posture is deeply ingrained, often starting from infancy, and becomes habitual over many years. However, sleeping on your front (prone position) with the neck turned to the side puts more pressure on the small joints of the neck, strains spinal muscles, and can lead to discomfort upon waking, which may persist throughout the day. Full-length body pillows can effectively prevent stomach sleepers from rolling onto their fronts.
Contoured pillows that mold closely to the shape of the head and neck can be tremendously helpful and are available in various materials, including memory foam for added comfort. Up to a third of the weight of a used synthetic fill or down pillow could consist of dead skin cells, dust mites, and their feces—a concern for those with asthma and allergies, and frankly quite gross! Memory foam pillows are preferable for allergy sufferers as they do not accumulate such materials. Synthetic and down pillows should be cleaned every 1 to 3 months either in a washing machine or by a dry cleaning service. We recently started carrying Peace Pillows, designed by a New Zealand osteopath and acupuncturist. These pillows have garnered significant interest and positive feedback. Feel free to ask to see and feel these pillows—we have them in stock.
The useful life of beds and mattresses varies with construction quality and usage. As a general rule, mattresses typically last 7 to 10 years. Regularly turning mattresses can extend their lifespan; ideally, this should be done every 6 weeks to 3 months with assistance to reduce strain on your back. Some mattresses can also be flipped over to further prolong their life.
Slatted bases allow for air circulation and reduce the risk of moisture buildup in mattress fillings, which can lead to mildew and mold. This is particularly important in Auckland’s humid climate, as the body can produce 500 ml to 1 liter of perspiration per night in addition to the humidity’s effects on the mattress material.
When considering replacing your bed, keep in mind that you spend approximately 120 days a year in bed, so it’s worthwhile to invest time in making the right choice. Interestingly, many people spend more time choosing a new car than they do their bed! Seek out reputable bedding retailers in your area. Bring your partner along when shopping for a bed, and wear loose-fitting, comfortable clothing. Plan to test a variety of mattresses to find the set that best meets both of your comfort needs. Don’t hesitate to lie on a bed for about 20 minutes in the store—you’ll be spending years in it!
Useful Links:
- https://sealy.co.nz/sleep-advice/
- https://www.sleepyhead.co.nz/sleep-guide/sleep-better-tips