Sleepy course 😴 Day 29

I can’t believe it’s already a second to last day of our course. I would like to provide as much value to you as possible in the time left. Today will discuss the topic we have avoided thus far.

Besides the physiological processes, the sleep is also influenced by good old comfort. Mattress, pillow, sleeping position are all important.

Mattresses 🛏

Selling mattresses is a huge industry nowadays. People all across the globe spent hundreds and thousands of dollars on orthopedic models. As usual, let’s look at the research and judge objectively.

One small study tried to show the link between the subjective evaluation of comfort and objective sleep quality measurements. The measurements were taken in the lab using polysomnography.

It turned out that comfortable mattresses provide a slightly better quality of sleep. Participants who used them fell asleep faster and even had a higher percentage of SWS.

Here’s how it looks like on a chart. The percentage of SWS (third and fourth phases) is plotted on the Y-axis.

Mattresses’ comfort levels were measured using the following criteria:

• the curvature of the spine while lying relative to a standing position
• body pressure distribution
• durability
• hardness

Common opinion states that a hard mattress is good for the spine. Let’s see whether it’s true or not. 🤨

A study published in Lancet demonstrated that hard mattresses have an advantage. 313 people who reported having back pain participated in the study. After 90 days their condition improved. What’s more important, the best results were seen in a group that slept on moderately hard mattresses.

Orthopedic pillows 🛌

For pillows, I prepared a table for you to see how pillows made of different materials compare.

This is a subjective evaluation of 100 people, who took part in a study where their regular pillows were swapped for an alternative.

By the way, in the study latex pillows also showed great results for neck pain.

Conclusions

As I keep repeating, my course is based on simple and easy methods that can be easily adopted in everyday life. Orthopedic pillow and mattress can, indeed, improve the quality of sleep, but they are rather expensive. Honestly, the price-value ratio is not the best. Many methods from previous days are much better in that regard.

But if you also suffer from neck or back problems, investing in orthopedic bedroom accessories makes more sense.

Task:

1. We’ll continue changing our regime. Go to bed a little bit earlier today than you did yesterday.
2. And, you guessed it, enjoy your evening ritual. 😉

The studies:

• Quantitative effects of mattress types (comfortable vs. uncomfortable) on sleep quality through polysomnography and skin temperature
• The influence of bed firmness on sleep quality
• Research on the relationship between the structural properties of bedding layer in spring mattress and sleep quality
• Effect of firmness of mattress on chronic non-specific low-back pain: randomised, double-blind, controlled, multicentre trial
• Pillow use: The behaviour of cervical pain, sleep quality and pillow comfort in side sleepers