A lot has changed since the Better Sleep Council launched its Inside the Mind of Today’s Mattress Consumer tracking study back in 2020. As COVID-19 concerns and restrictions continue to relax, the Q2 2021 study found that people are showing signs of returning to some pre-pandemic attitudes and behaviors. At the same time, other lockdown behaviors appear to be sticking around for now.

For example, people are more willing to shop and buy in-person, although people say they’re still more comfortable shopping online. Interest in buying trusted brands, buying brands that align with the shopper’s values, and shopping local have all made a significant comeback for bedroom product consumers. They also are more willing to try new brands and new retailers than they were earlier this year.

As expected, people’s lockdown obsession with optimizing the function and comfort of their homes has leveled off. This may be due to the fact that they are spending less time at home as people return to in-person shopping, school, work, etc.

The easing of concerns and restrictions and the return to some pre-pandemic activities may have also resulted in people starting to sleep better. The number of people who report they are sleeping poorly declined from the previous study, with more people describing their sleep as “good.” However, there’s still a large minority of people who describe their sleep as “OK” or worse. So, it’s not surprising that good sleep remains consumers’ number one priority – although for the first time since tracking began, their relationships with other people assumed equal importance. And more people say they are focused on improving their overall sleep environment in this quarter, expanding a trend initially seen earlier.

Although people say they are less anxious or concerned about their families’ health and well-being than they were earlier this year, health remains their top priority.

More details about what mattress shoppers are thinking, feeling and doing can be found in the full report here: BSC Quarterly Tracker Results: Q2 2021.

Go here to check out BSC’s Q1 2021 research to see changes in attitudes and behaviors quarter-over-quarter.

Nature has a rhythm. We see it in the way the seasons change, the way the tide comes in and out, and the way the sun rises and sets. It all just happens as it is supposed to. But what exactly is a circadian rhythm? A circadian rhythm is the physiological processes of all living animals and plants within about a 24-hour cycle. This rhythm is created internally, but it can be modified by external factors such as temperature and sunlight. When we look at patterns of daily behavior, such as eating and sleeping, circadian rhythms are key.

The History of Circadian Rhythm

Back in the days before electricity, staying in rhythm with nature’s cycle was the norm. People would wake up with the sun, work in the daylight and go to bed sometime not too long after dark. It wasn’t that long ago that the few television channels we received signed off at midnight, and there was no programming overnight. But now, we live in a 24/7 world. We do business with foreign countries by computer at all times of the day and night. We travel across oceans and time zones in a matter of hours. We don’t have to wait for stores to open: we can shop online anytime we want. And between the thousands of television and radio stations we have access to, along with internet options, we are never lacking in around-the-clock entertainment. Given all the amenities of life that we have access to, it’s understandable how easily our own rhythms can get out of sync with nature.

Genetics Play a Role in Circadian Rhythm

Modern science has identified “chronotypes” among people. While habits play a role in this, a person’s chronotype, or internal clock, is most influenced by genetics and can be difficult to change. There are morning birds and night owls, and many others in between. We each have a chronotype that fits on a bell curve alongside everyone else’s. Thirty to 50 percent of people fall in the middle of this curve, sleeping between the hours of 11 p.m. and 7 a.m. About 40% of people have sleep cycles that fall about an hour or so down the sides of the curve, sleeping between 10 p.m. and 6 a.m., or between midnight and 8 a.m.

Then there are those who fall on the edges of the curve. Many teenagers tend to be in this category, as their changing hormones can affect their chronotype. They prefer to stay up later, and wake up later, though this pattern shifts earlier as they age. Because both science and educators have recognized this, some schools are now starting a bit later to help their students be more alert and productive during class times. With flex schedules, and more jobs available for nighttime workers, for some people it can be a benefit to be a night owl.

Having a sleep schedule that is outside the norm can be a problem, as society tends to reward early risers. The expression “the early bird catches the worm” dates back to the 1600s! For those who need to get to bed early and wake up early, it’s not so difficult to fit in. But those whose chronotype gives them the need to stay up late, and wake up late, often struggle conforming to the duties and expectations that come with a 9-5 job.

What Is Social Jet Lag?

When a person’s body clock is out of sync with society’s clock, scientists call it “social jet lag.” Social jet lag puts stress on the body and mind that can affect job performance and undermine health. Research shows that those with social jet lag were more likely to be overweight, had a greater risk for depression, and were more likely to participate in risky behaviors such as smoking or drinking. It’s not the chronotype itself that causes these problems; it’s the mismatch between the chronotype and the daily schedule. In addition, if night owls are getting less sleep because they are getting up earlier while not going to bed earlier, this ongoing sleep deficit can also create a risk for heart disease, diabetes and obesity.

Changing Your Internal Clock for Better Sleep

If night owls can’t change their work hours, there are ways that they can shift their internal clock to earlier in the day. However, this requires commitment and can be difficult to maintain.

One way to shift is through a combination of bright light therapy and melatonin. Usually being out in the sun provides the natural light exposure necessary for our internal clock. But when working from an office all day, we don’t always get the sun we need. There are lamps that mimic the sun that can be helpful. Leaving the curtains open at night so that the morning sun streams in is a good strategy, as is going for an early morning walk or run. With light therapy, you must stick to the same schedule every day of the week. If you sleep in on the weekend, you can set back all the progress you’ve made up to that point.

The body naturally produces the hormone melatonin at night when it is dark, but melatonin production varies from person to person. Taking a melatonin capsule 3-4 hours before the desired bedtime will help a night owl feel sleepier earlier than they usually do. Think of this new routine with light therapy and melatonin as a sleep diet, and be diligent with it.

Another option to reset the body clock is chronotherapy. Rather than trying to go to bed earlier than usual, night owls can try going to bed two hours later each night until they reach their desired bedtime. This process can be successful, but it takes about two weeks. Few people have such control over their schedules for that length of time to follow through with the plan.

Another strategy for groggy night owls is the midday coffee nap. When you feel tired, adenosine, a chemical that promotes sleep, circulates throughout the body. When you fall asleep, adenosine levels drop. Caffeine competes with adenosine, preventing it from being received by the brain. So, you feel less sleepy. Since it takes 20 minutes for caffeine to take effect, quickly drink a half a cup of coffee or so on your lunch break, then set your alarm for a 20-minute nap. This way, the body doesn’t get into the deep sleep state. You can also just rest or meditate during that time if you prefer. The caffeine starts to kick in at the end of the 20 minutes, and you also have the energy boost from the quick nap or rest. Just make sure that you don’t consume caffeine any time past 2 p.m., or you’ll have a more difficult time getting to sleep at bedtime.

Whether you’re a night owl or a morning bird, or anything in between, make sure the sleep you get, whenever you get it, is on a comfortable and supportive mattress. This way you’ll wake up refreshed no matter what time it is!

Sources:

• https://www.sciencedaily.com/terms/circadian_rhythm.htm
• https://www.sciencedirect.com/science/article/pii/S0960982212003259
• https://www.vox.com/science-and-health/2015/12/18/10450300/case-against-sleeping-in
• https://www.healthline.com/nutrition/coffee-nap
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3011935/

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

The goal of this study is to understand the details of people’s shopping, buying and receipt of mattresses in the current (COVID-19) environment.

There were 501 online surveys completed October 31 through November 5, 2020, with adults 18 years and older.

• 314 (63%) respondents had purchased a mattress within the last two months.
• 187 (37%) respondents planned to purchase a mattress within the next one to two months.

Respondents who purchased a mattress within the last two months received questions about their recent mattress purchase (Q1-Q10). Respondents who were planning to purchase a mattress in the next two months received questions about their planned upcoming mattress purchase (Q11-Q20).

Detailed findings are also included in the PowerPoint presentation report (BSC Sub-Study: Mattress Shopping Behavior During COVID-19, November 2020).

REPORT SUMMARY

This summary encompasses combined overall results from both mattress purchasers and those who plan to purchase a mattress.

• Consumers are shopping both online and in-store for mattresses and looking at an average of three to four different channels on their shopping journey.
• Shoppers who want to shop in-store are willing to travel up to 20 to 40 minutes to do so.
• Online reviews are an important part of the shopping and purchasing journey, but there is not a real distinction between the various review sources.
• About half of all mattress shoppers search for and read online reviews and visit an average of three to four review websites during their shopping journey.
• Online reviews are an important factor in the final purchase decision for all mattress shoppers, and even more so for those who purchase their mattress online.
• Consumers are more likely to purchase online, but more than one-third are still buying or planning to buy in-store because they want to try out the mattress, see it in person, etc.
• About 61% of consumers who shop online do so because of COVID-19 concerns; other reasons include a better price, it’s easier and fast/free shipping.
• The buyer journey lasts a week or less for about half of all mattress shoppers, and those who purchase in-store are more likely to have a shorter journey.
• More than half of all consumers will set up their mattress on their own.

QUESTION BY QUESTION RESULTS

Mattress Purchasers (respondents who purchased a mattress in the last 60 days)

Q1. Which of the following were part of your shopping experience BEFORE you purchased your mattress? Select all that apply.

Q2. Where did you go online to read reviews when you were shopping for a mattress? Select all that apply.

Q2A. Please rank the following in order of usefulness, with 1 being the most likely to be useful, 2 being the second most likely to be useful and so on.

Q3. You said in your shopping journey you visited at least one brick-and-mortar store. How long did it take you to get to that store? (If you visited more than one store, please think of the store that was the farthest away and/or took the most time to get to.)  

Q3A. You said in your shopping journey you did not visit any brick-and-mortar mattress stores. Which of the following best describe why? Check all that apply.

Q3B. You said there were not brick-and-mortar mattress stores close enough for you to shop at. How far away was the closest mattress store to you?

Q4. Where/how did you purchase your mattress?

Q5. What kind of mattress did you purchase?

Q6. How important were the following to your final purchase decision?

Q7. About how much time did your entire journey last? Think of when you first started shopping for a mattress until you purchased it. (Do not include delivery and setup.)

Q8. How did you get your mattress home?

 Q9. How did you receive your new mattress?

Q10. After your mattress was delivered, how did it get set up?

Plan to Purchase a Mattress (respondents who plan to purchase a mattress in the next 60 days)

Q11. You said you plan to purchase a mattress in the next one to two months. How will you shop for this mattress? Select all that apply.

Q12. Where will you go online to read reviews when you are shopping for a mattress? Select all that apply.

Q12A. Please rank the following in order of usefulness, with 1 being the most likely to be useful, 2 being the second most likely to be useful and so on.

Q13. You said in your shopping journey you will visit at least one brick-and-mortar store. How long do you think it will take you to get to that store? (If you plan to visit more than one store, please think of the store that is the farthest away and/or will take the most time to get to.)

Q13A. You said in your shopping journey you will not visit any brick-and-mortar mattress stores. Which of the following best describe why? Check all that apply.

Q13B. You said there are not brick-and-mortar mattress stores close enough for you to shop at. How far away is the closest mattress store to you?

Q14. Where/how do you think you will purchase your mattress?

Q15. What kind of mattress do you think you will purchase?

Q16. How important are the following to your final purchase decision?

Q17. About how much time do you think your entire journey will last? Think of when you will first start shopping for a mattress until you purchase it. (Do not include delivery and setup.)

Q18. How will you get your mattress home?

Q19. How will you receive your new mattress?

Q20. After your mattress is delivered, how will it be set up?

All Respondents – Profile Questions 

Survey Details: Better Sleep Council November 2020

The events of 2020 have upended schedules, changed the way we work, kept us at home and turned us into toilet paper hoarders – all of these new stressors are affecting our sleep. Luckily, we’ve learned a lot this past year and have a few ideas on how you can sleep off the stress of 2020 and head into 2021 well-rested.

The Best at Sleeping the Worst

In 2019, the Better Sleep Council (BSC) launched The State of America’s Sleep, an annual survey measuring sleep quality in the U.S. By January 2020, research showed that sleep quality had declined compared to last year.

Fewer Americans were getting the minimum recommended 7-8 hours of sleep per night (54% in January 2020 vs. 60% in 2019). America’s stress levels increased, more Americans felt financially strapped, and fewer used coping mechanisms to deal with stress.

And then, in March, things got worse. Much worse. COVID-19 reached the U.S.

COVID-19 vs. Sleep

During the early days of the pandemic, BSC fielded a follow-up survey to see how exactly coronavirus had changed the way Americans sleep. Spoiler alert: It’s not good news.

• As of March 2020, the number of Americans getting the minimum recommended hours of sleep declined even more (54% in January 2020 vs. 49% in March 2020).
• Fewer Americans woke up feeling rested and refreshed often or frequently (30% in January 2020 vs. 24% in March 2020).
• More Americans described their sleep as poor or fair (43% in January 2020 vs. 52% in March 2020).
• All of the sleep issues that COVID-19 amplified have also led to a significant increase in negative mentions about sleep on social media (up 62% from last March).

So, what does all this mean for you? What can you do to get through the rest of 2020, and 2021, with as little stress and as much restful sleep as possible? Here are three key themes to keep in mind:

Routine, Routine, Routine

While the world may seem a bit unhinged right now, you can create a sense of normalcy in your day-to-day by creating new routines – especially for sleep.

Certified Sleep Educator Terry Cralle suggests that the pandemic has allowed us to reevaluate our sleep schedules. “Before the lockdown, many children, as well as adults, were overscheduled. We traded sleep hours for long commutes, work, social events and more. For some of us, there are now fewer excuses not to get the sleep our minds and bodies require.”

Set up a sleep schedule for yourself and be consistent with it. At least an hour or two before you turn in, turn off electronics such as your phone, computer and TV. Before bed, practice yoga, drink some warm tea, or do anything that relaxes you and gets you in the mood for sleep – your pre-bed ritual is the foreplay to a restful night.

Self-Care Your Way to Better Sleep

Ever heard of the phrase “Treat Yourself”? 2020 is the time to start doing that.

You may have saved some money this holiday season on travel, food and buying gifts due to COVID restrictions. Why not spend your holiday fund on improving your sleep environment? Invest in a new mattress, buy blackout curtains or a sleep mask, and celebrate the holidays with sleep.

Self-care isn’t just buying yourself gifts – it’s about establishing a healthy mental and emotional lifestyle too.

Add a Method to Fight the Stress Madness

Trying to manage your different stressors can seem almost impossible during a year like this. Not only are we fighting through a pandemic, but we just finished a hotly contested presidential election season. Election Stress Disorder (or ESD) is real and affects people on both sides of the political aisle.

Thankfully, there are just as many de-stressing options out there as there are things to stress over.

For instance, the philosophy of feng shui aids in creating a balance within your home and promotes a positive, stressless environment – perfect to cancel out the negative energy from back-to-back, work-from-home Zoom meetings.

Or, if financial stress is keeping you up, you can schedule time in the day to focus on your finances – to avoid having the issues keep you awake at bedtime. There are also nonprofit groups that offer free financial help through these stressful times.

Find the cause of your stress and then find a specific de-stressing method for whatever is keeping you up.

This year has piled on heaps of stress in our lives, but you can combat it and get back on the right track to Snoozeville. Set new routines, practice self-care and find specific de-stressing methods so you can get some better sleep through the end of 2020 and beyond.

Sources:

• http://www.eatingwell.com/article/7870090/how-to-deal-with-covid-insomnia-pandemic/
• https://newsnetwork.mayoclinic.org/discussion/is-election-stress-disorder-real/

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

If shopping for a new bed makes you feel like Goldilocks, with this one being too hard, and that one being too tall, you might want to consider choosing a more adjustable option.

Undercover Comfort

Thinking of bulky handrails and a sterile frame on wheels? Not so fast. No longer reserved for hospitals and elderly sleepers, modern adjustable beds are built for anyone, even those with the most discriminating of tastes, and are designed to blend seamlessly into a bedroom when flat. No one even has to know.

A Trend Lift

Believe it or not, adjustable beds are one of the latest trends in America’s pursuit of deep, restful sleep. And according to the International Sleep Products Association, adjustable beds is one of the fastest growing segments in bedding.

So, Just What Is an Adjustable Bed?

There are both adjustable frames and adjustable mattresses. And as the name suggests, they let you control settings that adjust to your comfort level. Here’s how that breaks down:

Adjustable frames: Typically, these beds have a motorized base that moves into different positions by raising or lowering the head and feet. They can also include features like built-in massagers, lighting and speakers. Some are even “smart” and come equipped with sleep monitoring tech, voice commands and more.

Adjustable mattresses: These mattresses allow you to change their support level or even their configurations to your comfort level in the moment. Some house inner air chambers or interchangeable springs and others use differently configured foam layers that may include a mix of foams, latex or gel.

Adjustable frames or bases that go under the mattress options may work off a remote control, or manually, and many king sizes are “split” so you and your partner can adjust your sides independently – no negotiating needed.

Flexible Benefits

Enjoy reading or a cup of chamomile tea before you catch those 40 winks? With an adjustable frame, the touch of a button essentially transforms your bed into your favorite recliner. Looking for that weightless feel? Elevating both feet and head for the “zero gravity” effect can be enormously relaxing. And some experts believe adjustable options can help with a host of health issues, like snoring, or swollen legs and feet. Some beds even offer lumbar support. For those who have trouble getting in and out, there’s nothing like a bed that moves up and down.

Ready to Make the Move?

There are a lot of options and pricepoints to choose from; adjustable models can range from the hundreds to the thousands of dollars. You’ll want to make sure you find the one that’s “just right.” Before you take the plunge, make sure the mattress you have or the one you are buying is compatible with an adjustable foundation. If you’re not sure, ask a customer service team member. Some mattresses are designed to go specifically with a paired boxspring. So, do your homework or check your warranty to see if that impacts your buying choice.

At the end of the day, you want a bed that gives you a lift. And it could be that an adjustable bed or mattress does just the trick.

Sources:

• https://sleepsavvymagazine.com/ispa-report-motion-base-sales-are-on-the-rise/
• https://www.consumerreports.org/mattresses/adjustable-bed-frame/
• https://www.goodhousekeeping.com/home-products/a28449532/best-adjustable-bed-mattresses/
• https://www.bustle.com/p/the-8-best-sheets-for-adjustable-beds-17933989

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911

Looking for a better night’s rest? Try stuffing some money under your mattress.

Metaphorically speaking, of course.

Propping up an old, sagging mattress with stacks of Washingtons, Jacksons or Benjamins won’t improve your sleep. (It’ll just make for a lumpy bed.) But our research does indicate that saving up so you have some cash reserves in your piggy bank at the end of the day will likely lead to more restful nights.

How Financial Stress Becomes Sleep Stress

Cortisol is known as the stress hormone because our brains signal our adrenal glands to release it whenever we encounter a perceived threat. In a natural daily rhythm, our bodies have the lowest cortisol levels around midnight – coinciding with the time most of us have wound down from the day and retreated to the safe, relaxing confines of our bedrooms for some shut-eye.

But finding bills in the mail when you get home from work or learning that your son needs money for a scouting trip next week can spike your cortisol right when it’s supposed to be declining. You guessed it: a high cortisone level disrupts sleep.

Good Savers Are Better Sleepers

It appears that the mere act of saving can help maximize quality of sleep.

Of the 2,000 people we polled in the State of America’s Sleep survey, one-third qualified as excellent sleepers. Within that group, nearly six out of 10 (59%) said they save money regularly to cover unforeseen home expenses, and more than half (52%) said they routinely save for retirement.

Conversely, those who aren’t consistently putting money toward those goals were far less likely to experience excellent sleep. Only 21% of those who don’t save to cover home expenses and just 25% of those who aren’t making an effort to create a retirement nest egg made it into the class of above average sleepers.

To put it simply, savers are twice as likely to be excellent sleepers.

In the Quest for Rest, Peace of Mind Is Key

Even if you’ve failed repeatedly to save, it’s important to keep trying. Every dollar you put away will work to put your financial worries at ease and eliminate a major obstacle to sleep.

Using a strategy like the 52-Week Savings Challenge may be an ideal way to get into the habit of saving. In this challenge, you ease into savings by putting just $1 in the bank the first week, $2 the second week and so on. After a year, you’ll have accumulated $1,378.

(That’s just one idea. There are hundreds of articles and apps designed to help you save. Find one that you think might work best for you.)

Don’t Forget to Invest in Yourself

There’s a few smart things you can do beyond just saving money too. Setting and maintaining a consistent sleep schedule and avoiding well-known sleep disrupters, like alcohol, caffeine, digital screens and big meals, in the hours before you turn in can put you on the road to sleep success too.

Best of all, adding proper sleep practices to your daily routine won’t cost you a dime.

Sources:

• https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037
• https://www.naturalmedicinejournal.com/journal/2010-06/role-cortisol-sleep
• https://www.washingtonpost.com/business/personal-finance/struggling-to-save-try-this-52-week-challenge-for-2020/2020/01/02/7e984192-2b4e-11ea-9b60-817cc18cf173_story.html

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

There is no expiration date for your bed. It’s not going to suddenly become useless one day like a shattered dish or a dead car battery. Mattresses wear down gradually over time – so slowly that you might not realize when they’re past their prime. One question to ask yourself is, when is the right time to find a new mattress? Here are a few things to consider.

A New Mattress Can Mean a Whole New You

If you’re doing your best to get the recommended 8 hours of sleep each night but can’t seem to get the rest you need, you might be a prime candidate for a mattress upgrade.

A 2009 Oklahoma State University experiment found that switching to a new mattress from one that was 5+ years old immediately improved sleep quality and reduced minor back discomfort. It gets better. They also found that sleep quality continued to improve in the four weeks following the switch.

Most of Us Wait Three Years Too Long (or more)

While there is no hard and fast rule about how long a mattress lasts, it’s suggested that most have a life span of around 7 years. But our research finds that people tend to consistently keep their mattresses for 10 years on average. That’s 730+ nights dealing with a worn-out sleep system.

Can you even remember what year it was when you bought your current mattress? Like in so many aspects of life, time goes by so quickly. You’ve probably been sleeping on the same mattress a lot longer than you think.

You’re Not So Young Anymore, Either

It’s not just the age of your mattress that matters. Around the time we hit the big 4-0, our bodies become more sensitive to pressure. That means sleeping on a lumpy, bumpy or sagging mattress when you’re older is more likely to lead to tossing and turning throughout the night. In other words, you might need to consider the state of your mattress more frequently as you age.

(BTW: Age isn’t the only barometer you should consider. Think about other changes that happen to you over time, like weight gain/loss or physical health issues, that can change your mattress needs.)

How to Tell Your Mattress Has Gone Too Many Miles

Think of your old mattress like a well-worn running shoe. It probably feels good when you put the shoe on because, over time, it has stretched and molded to perfectly fit your foot. But the cushioning is compressed from repeated use. It doesn’t offer all the support it once had. The material is worn in certain places. Plus, it’s been soaked in sweat over and over again. All the same things happen to your mattress.

Signs like these can tell you you’re ready for a mattress upgrade:

• You feel like you sleep better in hotels or even on the sofa
• You regularly wake up with stiffness, numbness or aches
• You can feel lumps, notice sagging or see tears in the fabric
• The box spring underneath your mattress squeaks or groans whenever you move
• You recently added or changed your bed partner and you haven’t gotten good sleep since – which could mean you need a new mattress, a larger mattress or both
• You’re sneezing and sniffling more often at night. (Mattresses trap a lot of allergens over time.)

Time to Find the Perfect Upgrade

There are a lot of mattress choices out there and it’s important to know that they’re not one size fits all. But shopping for a new bed system doesn’t have to be so confusing. Read our tips for choosing a mattress and take the Better Bed Quizzz to help set the priorities that are most important to you. Soon you’ll be sleeping on the mattress of your dreams.

Sources:

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2697581/
• https://bedtimesmagazine.com/2008/04/better-sleep-council-consumer-research-findings-on-mattresses-and-sleep/
• https://www.consumerreports.org/cro/news/2007/12/q-a-how-often-should-i-buy-a-new-mattress/index.htm
• https://www.healthline.com/health/when-to-change-mattress#how-you-know

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

According to Marketdata LLC, the self-improvement industry in the U.S. will be valued at $13.2 billion by 2022. Yet among all those self-care best sellers and celebrated self-help gurus, sleep is a topic that is too often overlooked. But you can better yourself through better sleep, and these 5 tips for sleeping better can get you started.

The Power of Positive Sleeping

Quality sleep can make all the difference in your life. Sleep is vital for your brain to store memories. It’s when your body rejuvenates tissue and allows your immune system to fight off diseases. It even helps you have better control of your emotions. So before you do anything, take the time to see if you have any bad sleeping habits you need to break and discover the importance of a good night’s sleep. You deserve it.

Awaken the Sleeper Within

“The key to better sleep lies within each one of us,” says Mary Helen Rogers, vice president of marketing and communications for the Better Sleep Council. “When sleep goes awry, it can feel like you have no control. But people may not realize how much influence they can have over their own sleep.”

You can become a better sleeper by using some self-regulated, sleep-improvement tips like these:

• Pay attention to what you’re doing after 4 p.m. Taking naps, drinking caffeinated beverages, exercising and even taking decongestants late in the day can make falling asleep more difficult. Try limiting your caffeine intake to the morning only so your body has time to digest it before you hit the hay.
• Yawning? That’s your body telling you it’s time to hit the sack. Go to bed at the first sign you’re feeling tired. You’re more likely to fall asleep quickly. Sounds simple. But think of how many times you’ve fought to keep your eyes open watching a late-night movie only to lay wide awake in bed once you finally do turn in.
• Set the scene for sleep. Make your bed a sanctuary for sleep and sex only. No screen time. No planning tomorrow’s calendar. No stressful situations. You can do a lot with the physical space of your bedroom to promote better sleep too. Keep it quiet. Keep it dark. Keep it cool – ideally 60-67°
• End your alarm clock obsession. Watching hours go by as you lie awake only adds to the frustration and anxiety of insomnia. (In fact, those feelings can perpetuate your sleeplessness.) Consider placing your alarm clock far enough away from your bed, so you’re not easily tempted to constantly check it in the middle of the night.
• Realize when it’s not working. If you still find yourself in bed tossing and turning, do a reset. Get out of bed and into a relaxing activity, like reading, meditating or yoga, until you feel sleepy again.

Habits of Highly Effective Sleepers

Like many things in life, you’re looking to turn quality sleep into a habit. So be consistent in your efforts. Establish a consistent bedtime to regulate your body clock. Incorporate these self-care strategies into your daily sleep routine. Soon falling asleep will become easier and your slumber will be more rejuvenating.

“It’s often just a matter of being more dedicated and disciplined about how we approach our sleep,” added Rogers.

Zen and the Art of Sleep Maintenance

Finally, don’t let your mattress work against you and all your self-care efforts. Consider the age and condition of your mattress (and your pillows too). Maybe it’s worn. Maybe it’s not the right one for you altogether. Getting the correct fit, feel and level of support can be the single, most-effective thing you can do to improve your sleep.

Sources:

• https://blog.marketresearch.com/the-10-billion-self-improvement-market-adjusts-to-new-generation
• https://www.psycom.net/how-to-improve-sleep
• https://www.psychologytoday.com/us/blog/prescriptions-life/201105/7-simple-ways-get-more-sleep

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911

If you haven’t been in a dorm or on-campus apartment lately, expect to be amazed. Colleges and universities are going all out to create impressive student housing facilities to compete for enrollment. Your son or daughter may find themselves living in a place that features resort-style amenities like a BBQ area, a yoga studio and a coffee shop.

But looks can be deceiving when it comes to getting a good night’s rest. Dorm room mattresses can be tough – literally. (More on that later.) Roommates may have different sleep schedules. Plus, getting enough shut-eye is difficult when there’s the potential for noise and ruckus all hours of the day and night. There’s no telling when a toga party might break out.

It’s time for a lesson on how you can help your co-ed get better sleep at school.

Why College Students Should Take Sleep Seriously

Young adults need eight hours of sleep to function well. Yet, most college students fall short.

“On average, college students get less than 7 hours of sleep per night, and the college years are notoriously sleep-deprived due to an overload of activities,” this according to collected research on the topic of sleep by the University of Georgia. “Insufficient sleep impacts our health, our moods, our GPA and our safety.”

Research from Harvard University shows that in addition to achieving improved grades, students who get a good night’s sleep have better memories, lower their risk of obesity and decrease their chances of getting sick.

Sleep is a requirement for good mental and emotional health, too. Studies from the National Institutes of Health report that those who don’t get enough sleep often experience increased negative feelings and potentially, hopelessness, drug use and even suicide.

Dorm Mattresses Won’t Have Their Back

The literal basis for good sleep is the mattress. Unfortunately, the mattress that the school supplies will probably not be ideal for a couple of reasons.

• It’s used. A lot. Dorm mattresses take a beating. With space at a premium within a crowded dorm or apartment, the bed often doubles as a sofa, a study lounge and a dining room table. (Let’s all admit we’ve turned our bed into a dance floor at least once, too.)
• It’s got wear, tear and worse. As you would expect, the older a dorm mattress is, the more uncomfortable and – well – gross it’s likely to be. The polyurethane foam core found in the majority of dorm mattresses will sag and soften with use, making the bed unsupportive. Worse yet, a dorm mattress can harbor nasty bedbugs, mold and bacteria. You don’t know who used that mattress before you or what they did on it.

So What Can You Do?

You don’t have to force your kid to attend your local college and commute from home to avoid dorm living completely. There are a few simple things you can do to help:

• Buy a mattress. We get it. This option isn’t always feasible, but it IS the one sure way to know exactly what your cherished student will be sleeping on. Just like shopping for a mattress at home, take your son or daughter with you to test out for comfort.
• Buy a mattress encasement. If you’re stuck with a dorm-issued mattress, a mattress encasement is a must. We’re not talking about a mattress pad here. Think of this as your dust-proof, waterproof mattress shield. Encasements are zippered, six-sided items designed to fully separate your bed linens from the mattress. Look for encasements made of breathable fabrics that won’t make noise when you move. High-quality construction and materials will ensure your encasement will last the four (OK, maybe five or six) years your kid will be at school.
• Buy a mattress topper. A mattress topper sits on top of the mattress to offer extra cushioning and even out mattress lumps. Toppers can be made of memory foam, quilted down or cotton and other materials. Firmness and thickness will vary, so choosing a topper is largely a matter of personal preference.

Before you buy a mattress or any mattress accessory, make sure you know the size of the bed frame that is supplied with the room. Most dorms have beds that feature twin XL mattresses, but not all. Find out before you buy the wrong size and you’ll avoid the hassle of having to make a return and scramble to find the right-sized replacement.

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A Word About Ambiance

The sleep environment is just as important as the mattress they’ll sleep on. Encourage these techniques and habits that make it easier to fall asleep and get quality rest.

• Cool it off.If they have control of the temperature, advise them to keep it between 65 and 67 degrees for sleeping.
• Sleep unplugged.They may not listen, but remind them that laptops, tablets, smartphones and televisions before bed are a bad idea. The blue light they emit has been shown to disturb sleep.
• Stay organized. A cluttered room can breed anxiety. When it comes to creating the ideal bedroom and getting a good night’s sleep, less is often more.

You Should Sleep Well, Too

Sending your kids off to school is a life-changing event that may leave you feeling sad or overwhelmed. Living through emotions like that can be rough. But take comfort knowing that you did your homework. You’ll pack them up with everything they need to be well rested and ready to tackle college life.

Don’t forget about your sleep, either. Be sure to sign up for our newsletter, The Snoozzze, to get the latest sleep research and tips to help you and the entire family get better sleep.

Sources:

• https://www.nreionline.com/student-housing/focus-student-housing-amenities-changes-luxury-health-and-wellness
• https://www.ncbi.nlm.nih.gov/pubmed/25178930
• https://healthresearchfunding.org/sleep-deprivation-college-students-statistics/
• https://www.affordablecollegesonline.org/college-resource-center/guide-to-sleeping-for-college-students-and-teens/
• https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency
• https://www.hsph.harvard.edu/nutritionsource/sleep/

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

As with many other health conditions, the relationship between sleep and weight management is a two-way street. Inadequate sleep can lead to weight gain, and weight gain can cause sleep problems. The most effective way to break the cycle is to understand the importance of sleep and prioritize it. Practice healthful sleep habits, obtain sufficient sleep and incorporate getting enough sleep into your health regimen, along with diet and exercise.

Take the measure of your mattress
A fundamental step to take in the prioritization of sleep is to assess the comfort of your sleep surface. A comfortable, supportive and relaxing mattress will take you a long way toward your goal of obtaining healthful sleep. With the wide array of mattresses currently available, there is plenty of variety to provide comfort and support for every body type.

While comfort is subjective and a personal choice, it’s helpful to narrow down appropriate choices in the mattress selection process. One useful measurement is your body mass index, or BMI, which is a standard body-measurement guide based on height and weight. BMI calculators for adults and children are available at the CDC website.

Mattress features to fit your BMI
When selecting a mattress, people with a BMI greater than 25 should consider mattress thickness. Mattresses are available in a range of thicknesses from 6 inches to 16 inches or more. The higher your BMI, the thicker the mattress should be. People weighing from 250 pounds to 400 pounds will be most comfortable on a mattress that is at least 10 inches tall. For those weighing more than 400 pounds, a 14-inch profile or greater is recommended.

Natural latex mattresses, memory foam mattresses, adjustable air mattresses and traditional innerspring beds and “hybrid” mattresses that combine both springs and specialty foams are all popular choices among sleepers who have a higher BMI. A firm mattress is recommended for support for sleepers with higher BMIs, but if a softer surface is preferable, simply add a topper to a firm mattress.

In addition, look for mattresses that offer durable, reinforced edge support as well as temperature-regulating features – if you’re the type of person who “sleeps hot.”

Replace every seven years
Note that mattresses will not last indefinitely. The Better Sleep Council recommends that you evaluate your mattress every 7 years for comfort and support to know when your sleep is compromised and it is time for replacement. It is not unusual for those with a higher BMI to replace their mattresses more frequently to ensure continuous comfort and support.

See the difference sleep makes
A good night’s sleep is essential for achieving a healthful weight and a healthful lifestyle. A comfortable and supportive mattress is an easy first step toward a good night’s sleep. Sufficient sleep should be a priority for everyone, especially for those desiring to get to and maintain a healthy weight. A combination of sufficient sleep, plenty of exercise and a healthful diet can make healthful weight management an achievable goal for everyone.