Experts have explained how to increase quality of sleep through mattresses, pillows, positions and more, whilst warning that certain bedtime habits could lead to long-lasting joint problems and sleep deprivation. Online bedroom specialists French Bedroom teamed up with community physiotherapist Melissa Jansen van Vuuren MCSP to answer common queries and reveal the ways to optimise sleep based on position preferences and pain points.
Georgia Metcalfe, founder of French Bedroom said: “One in three will suffer from sleep deprivation at some point, which can have a lasting effect on physical and mental wellbeing. Whether you like to curl up on one side or sprawl out face down, below are some simple ways to increase comfort as well as improve quality of sleep.”
Knowing your pressure points when sleeping will help when looking for the best mattress.
Melissa said: “Sleeping on a mattress that is not supportive, may cause unequal weight distribution, attributing extra pressure on the areas mentioned above. The same can be said about a mattress that is too firm. Ensuring that the mattress adequately supports your body is paramount, as well as offering the designed comfort you desire.”
Pillows are just as important when it comes to maximising comfort and creating a luxury bed set up.
Georgia said: “Everyone has preferences on pillow density and height but adjusting your usual set up could be key in caring for your body in bed.” Melissa said: “A good rule is to not sleep with more than one pillow under your head, but do not prioritise this over comfort. Try sleeping with a pillow between your knees if you are a side sleeper, and a pillow below your knees, under your calves if you are a back sleeper. This will ensure that your spine, hips and knees are in a good neutral position, while offloading the areas prone to pressure damage.”
Understanding how you sleep, and your common areas of discomfort is crucial before making any changes.
Georgia suggests “Keep a journal to record your position when you wake, the hours you slept and any occurrences of waking up in the night.” Melissa adds “The main reason that you might experience pain or discomfort during different positions is the continued strain placed on your joints, such as the chest when sleeping on your front. Sleeping on your side could result in jaw and hip pressure and on the back could lead to discomfort of the sitting bones.”
Changing up your preferred position may be necessary to prevent re-occurring problems.
Georgia said: “Trying out a new sleeping position can make it harder for us drop off initially. Create a calming bedroom environment with scents and sounds for a relaxing setting to experiment in." Melissa said: “It’s difficult to say which position is best for what problems as there is no one rule for all, and it is best to approach a GP or physiotherapist for personalised feedback and advice.”
