Sleeping Positions, Mattresses & Pillow Recommendations
Sleeping Positions
There is no ‘ideal’ sleeping position. The best sleeping position is the one you get the most restful sleep. For some people with neck and upper back issues, sleeping on your front is not ideal - placing weight in the neck joints in this position can cause issues. Instead, consider sleeping without a pillow as this reduces concurrent side bending and rotation of the neck joints.
Mattresses & Pillows
When looking for the ‘ideal’ mattress or pillow, consider the following:
Whether you are side, back or front sleeper
What you find most comfortable e.g., a firm versus softer mattress
Whether you sleep on your own or with a partner
Your body shape and size and also relative to your partners
Your age – we tend to become stiffer with increasing age
What is the mattress and pillow made from
Sleep Position
Consider whether you mostly sleep on your side, back or front. If you sleep on your side, you will need a mattress that allows the contours of your body (wider shoulders and hips) to ‘sink in’ to the mattress to maintain more supported spine.
If you sleep on your back, the above principal still applies, but to a lesser extent.
For pillows, side sleepers require a moderately higher / firmer pillow that will support the head and neck. Lower / softer pillows best for back sleepers and very low or no pillow for front sleepers. Unless you are a front sleeper, feather pillows do not provide enough support.
What Type of Mattress & Pillow Are Best?
Mattress type should be the first consideration followed by pillows. Whatever the combination, it should be comfortable and provide optimal support for your body type and sleep positions.
In general, a firmer mattress and a side sleeper would require a pillow that is higher (or firmer) to provide adequate neck support to prevent the shoulders from rounding forward.
An ideal mattress, whether it is firmer or softer should have a thick pillow top layer (2 inches+ if possible) to allow the shoulders and hips to ‘sink in’ to the mattress, providing better spinal support.
Whether a pillow is contoured, made from foam or other materials is not as important as how it optimally supports your head and neck, whilst also being comfortable. Feather pillows are not ideal as they compress down significantly and often don’t provide sufficient support.
Body Shape & Co-Sleeping
Your mattress and pillow should support your body shape, size and account for differences with your partner. In general, if you have wider shoulders and / or hips, then a supportive mattress is important, but a thicker ‘pillow top’ layer is most important. This is usually an extra layer on top of the mattress that is made of materials that provide an extra layer of softness / comfort. It allows your shoulders and hips / buttocks to sink into the bed whilst still having a supportive mattress, especially if you prefer a firmer mattress.
If you are sleeping with a partner who is quite different in size and weight, consider getting two separate mattresses so that movement during the night is not disruptive to the other person. It also allows for independent mattress preference to be chosen.
Your Age
As we age, our joints and muscles often become less mobile and stiff. This can change our preference for a less firm mattress than we may have previously preferred.
Understanding Mattress Materials
Where there is an option, choose materials that have natural fibres and breathable for best temperature regulation such as bamboo, wool or cotton. In general, hybrid options are recommended and provide great support whilst allowing contours of the body to ‘sink in’ to the mattress of innersprings and pillow top layer.
Always test a mattress & pillow for at least 10-15 minutes in your natural sleeping position
along with your partner before buying
Understanding Pillow Materials
Mattress Brand Options
Most brands below also have pillow options for you to choose from. Use the guide above to select your ideal match of mattress and pillow
Each category will have their premium ranges and this usually correlates to a thicker mattress height (this is preferred). Prices vary significantly and does not always correlate to ‘best’. You need to try it to feel what fits best for you given above guidelines
Category
Hybrid
Origin**
Foam
Latex
**These options have integrated natural fibres such as wool or bamboo into their mattresses
Where to Shop
Visit Home Square in Shatin: A large home furnishing mall with multiple brand showrooms (including most listed above) under one roof. This is the best place to test and compare options efficiently.
