Get ready for Fa-la-la-la with some great Zzzz’s
The following post was provided by the team at GoodMorning.com
We all dream of a laid-back holiday season but—let’s face it—it’s not always that easy. With a never-ending list of holiday RSVPs, frantic last-minute gift shopping, and endless helpings of our favourite holiday foods, many of us experience an uncheerful dose of sleepless nights. We’ve all been there—on the verge of falling asleep at the dinner table after a jam-packed day of visiting or feeling short-tempered by a relative’s unsolicited comment—and without the proper sleep, it’s hard to give our loved ones the best version of ourselves.
What makes for a great night’s sleep? The “secret” to a great night’s sleep is unique to everyone. For some, sleeping with a night light or using a white noise machine can be soothing; and for others, these kinds of techniques are disruptive. Given sleep quality is so subjective, finding a perfect night’s sleep can be a game of trial and error. And with so many products on the market and tips and tricks across the internet, it’s tricky to know where to start.
After a decade in the sleep industry, Sam Prochazka, CEO and Founder of Canada’s largest independent online mattress retailer, GoodMorning.com, suggests starting with what he’s coined the “sleep platform,” or rather, a bed that offers your body proper sleep support and comfort. By focusing on the mechanical side of sleep and either confirming or disproving that any nighttime wakefulness is caused by a lack of support or comfort, sleepers can, if needed, explore other contributing factors to their sleep disruptions.
Start by assessing the two big fundamentals: your mattress and pillow.
Your sleeping position is an important factor to consider when choosing the right mattress. It determines where pressure points form on the body and dictate what level of firmness on your mattress will alleviate any discomfort.
- Side sleepers should stay away from extremes and find a mattress that’s neither too soft nor too firm; if your body sinks in too much or too little when side sleeping, it may not relieve pressure points on your neck, shoulders, and hips.
- Back sleepers on the other hand need a mattress that is more supportive to ensure proper spinal alignment and even weight distribution. It’s suggested that back sleepers lean towards a firmer mattress.
- Similarly, stomach sleepers should opt for a firmer mattress to maintain proper spinal alignment.
Another important consideration is body weight.
- Lighter sleepers that are less than 150 lbs do not sink as deeply into a mattress. It is recommended that lighter folks stick to the lower end of the firmness scale, opting for a mattress that rates at about a 3/10 (10 being the firmest) to no firmer than a 6/10.
- Average weights which range from 150-200 lbs should opt for a medium to medium-firm mattress, which falls between 4.5-7/10 on the firmness scale.
- Heavier sleepers weighing 200+ lbs should be on the lookout for a medium-firm to firm mattress, staying within a 6-10/10 firmness rating.
Upper Body Alignment and Your Pillow
Just like a mattress, the wrong pillow can cause discomfort and contribute to sleeplessness.
- If you are a stomach sleeper, thick pillows can cause a strain on your neck; you might find it beneficial to utilize a very thin pillow—or no pillow at all!
- Similarly, back sleepers should use thin pillows in order to keep their neck level with the rest of their spine.
- On the other end of the spectrum are side sleepers, who need a thicker pillow, like a microfibre pillow, which fills in the space between their neck and shoulder, keeping their upper back and neck aligned.
- If you are a combination sleeper, an adjustable pillow is a great option, which allows sleepers to remove and add foam in order to fine-tune the pillow for personal comfort and preference.
To help shoppers find the gift of a better night’s sleep faster, GoodMorning.com has created an online Mattress Matchmaker Quiz. Utilizing feedback from over 25,000 verified customers and data from engineer lab testing, the quiz helps shoppers find the right mattress based on their sleep style in just a few minutes. And the best part? All their mattresses are proudly made right here in Canada. To learn more about GoodMorning.com, visit www.goodmorning.com.