Sleep Talk Blog, Bed and Mattress Guides
Understanding the Mattress Firmness Scale for Better Sleep
Dec
There isn't a universal best mattress firmness, but there is a firmness that is best for your favourite sleep position and your weight.
Your body weight and favourite sleep position are interlinked because different sleep positions call for varying levels of support. Plus, the heavier you are, the softer a mattress feels, so you'll need to find a balance.
We provide more information below.
Why the mattress firmness scale matters
Your mattress's firmness dictates how much you sink into it, which, in turn, dictates the support it provides while you sleep.
A lack of support will put your spine and body into an odd position, increasing the likelihood of morning aches. Too much support with a substantial sleep surface does the same.
Firmness also plays a role in durability—a mattress that's too soft will degrade faster than one that's just right or too firm.
Side sleeping is one of the most popular positions, and for good reason. It offers several health and comfort benefits.
Benefits of Side Sleeping:
- Reduces snoring and sleep apnea: This position helps keep your airway open, reducing the likelihood of snoring or experiencing sleep apnea.
- Alleviates back and neck pain: When done correctly, side sleeping can help align your spine and reduce pressure on your joints.
- Improves digestion: Sleeping on your left side can promote better digestive function, especially for those with acid reflux or heartburn.
- Supports pregnancy: Pregnant women are often advised to sleep on their left side to improve blood flow to the uterus and placenta.
Tips for Side Sleeping:
- Choose the right pillow: A supportive pillow that cradles your head and neck is essential for maintaining proper alignment.
- Align your body: Ensure your shoulders, hips, and knees are stacked on each other.
- Use a pillow between your knees: This can help reduce pressure on your hips and prevent your knees from rubbing together.
- Experiment with different positions: If you experience discomfort, adjust your position slightly to find what works best.
Remember: While sleeping on the side is generally considered healthy, listening to your body and finding what feels most comfortable for you is vital.
Mattress Support for Back Sleepers
Back sleepers often require a mattress that provides firm support to maintain proper spinal alignment. Here are some key factors to consider when choosing a mattress:
Mattress Types
- Innerspring: Known for their durability and support, innerspring mattresses are often a good choice for back sleepers. Look for models with individually pocketed coils for optimal support and minimal motion transfer.
- Memory Foam: Memory foam mattresses can contour your body, providing pressure relief and support. A medium-firm firmness is typically recommended for back sleepers.
- Hybrid: Combining the best of both worlds, hybrid mattresses feature a combination of innerspring coils and memory foam layers. They offer a balance of support and comfort.
- Latex: Latex mattresses are known for their durability, support, and temperature regulation. They can provide excellent support for back sleepers.
Firmness
A medium-firm mattress is often recommended for back sleepers as it provides adequate support without being too hard. However, personal preferences vary, so trying different firmness levels is important to find what works best for you.
Additional Factors
- Weight: You may need a firmer mattress to provide adequate support if you're a heavier sleeper.
- Temperature: If you sleep hot, consider a mattress with cooling properties, such as gel-infused memory foam or breathable materials.
- Motion Isolation: If you share a bed, look for a mattress with sound motion isolation to minimize disturbances from your partner.
Remember to try out different mattresses to find the one that best suits your individual needs and preferences.
Mattresses for Side Sleepers
Side sleepers often require a mattress that relieves pressure points and supports the hips and shoulders. Here are some key factors to consider:
Mattress Types
- Memory Foam: Memory foam mattresses can contour to your body, providing pressure relief and support. A medium-soft firmness is often recommended for side sleepers.
- Latex: Latex mattresses are known for their durability, support, and temperature regulation. They can provide excellent support for side sleepers.
- Hybrid: Hybrid mattresses combine innerspring coils and memory foam layers, offering a balance of support and comfort.
- Innerspring: While not as common for side sleepers, some innerspring mattresses with individually pocketed coils can provide adequate support.
Firmness
A medium-soft firmness is generally recommended for side sleepers, allowing for proper alignment while providing pressure relief. However, personal preferences vary, so it's essential to try different firmness levels.
Additional Factors
- Weight: Heavier side sleepers may benefit from a slightly firmer mattress to provide adequate support.
- Temperature: If you sleep hot, consider a mattress with cooling properties, such as gel-infused memory foam or breathable materials.
- Motion Isolation: If you share a bed, look for a mattress with sound motion isolation to minimize disturbances from your partner.
Remember to try out different mattresses to find the one that best suits your individual needs and preferences.
Mattresses for Stomach Sleepers
Stomach sleepers need a mattress that supports their spine and prevents it from sagging. Here are some key factors to consider:
Mattress Types
- Innerspring: Innerspring mattresses can provide firm support for stomach sleepers. Look for models with individually pocketed coils to minimize motion transfer.
- Memory Foam: While memory foam can contour your body, it can also cause your spine to sag when sleeping on your stomach. A firmer memory foam mattress may be suitable for some stomach sleepers.
- Hybrid: Hybrid mattresses combine innerspring coils with memory foam layers to offer a balance of support and comfort for stomach sleepers.
- Latex: Latex mattresses can provide firm support for stomach sleepers, helping to maintain proper spinal alignment.
Firmness
A firm mattress is generally recommended for stomach sleepers, as it provides the necessary support to prevent sagging. However, personal preferences vary, so it's essential to try different firmness levels.
Additional Factors
- Weight: Heavier stomach sleepers may benefit from a firmer mattress to provide adequate support.
- Temperature: If you sleep hot, consider a mattress with cooling properties, such as gel-infused memory foam or breathable materials.
- Motion Isolation: If you share a bed, look for a mattress with sound motion isolation to minimize disturbances from your partner.
Remember to try out different mattresses to find the one that best suits your individual needs and preferences.
High-loft pillows generally work best with firmer beds.
Here's why:
- Firm mattresses provide better support: Firmer mattresses offer a solid foundation for your body, preventing your spine from sagging.
- High-loft pillows maintain alignment: High-loft pillows provide ample support for your head, neck, and shoulders, helping to maintain proper spinal alignment.
- Balanced support: A firmer mattress and high-loft pillow create a balanced support system to help alleviate neck and back pain.
If your mattress is softer, a lower-loft pillow might be more suitable to prevent your head from sinking too far.
However, personal preference and comfort levels also play a significant role. It's always recommended to try out different combinations to find what works best for you.
Mattress firmness and sleep positions
The simplest way to pick a mattress by firmness is like this:
· Medium mattresses – best for side sleepers
· Medium firm mattresses – best for back sleepers
· Firm mattresses – best for front sleepers
You can then scale up or down the firmness scale if you sleep in multiple positions, landing on the one that caters to your favourite position overall.
The trouble with this approach is it doesn't cater to your size and weight. For instance, if you're a side sleeper, a medium mattress looks best on paper, but if you weigh more than 200 lbs, it'll be too soft to support you.
You should also consider the comfort of your sleep partner – if one of you is much heavier than the other, try to find a balance.
Mattress firmness and body weight
Firmness and sleep position are basic guides, but if you want to choose the perfect mattress firmness, you must also consider your weight.
The heavier you are, the firmer your mattress needs to be to provide adequate support. Too soft a mattress will collapse under you, and one that's too hard won't create a comfortable sleep surface.
Use this guide:
· 150 to 170 lbs – a medium mattress is best. The exception is if you sleep on your stomach, in which case, go for medium-firm.
· A medium-firm mattress is best if you weigh 170 to 200 lbs. It allows you to sleep on your back, side, and stomach.
· Over 200 lbs – a firm mattress is best. If you sleep on your side, mattresses with a pillowtop will provide a softer top surface.
How about soft mattresses?
Soft or medium-soft mattresses are suitable for people weighing less than 140 lbs, especially side sleepers. However, they lack support for anyone above 150 lbs and can create a sleep surface that's too mushy. So, unless you weigh very little, steer clear of soft mattresses if you want a supportive and comfortable bed.
Mattress technologies and firmness
Some mattress technologies can also feel softer or firmer.
For instance, open coil mattresses don't have individual springs, so their effects are more pronounced when set into a soft or firm mattress.
Pocket sprung mattresses are much better than open coils at providing a consistent sleep surface that maximises support across your sleep surface.
Pure foam mattresses – which have a dense support foam core – also provide a consistent sleep surface perfect for maximum support.
Hybrid mattresses are different because they combine multiple technologies (e.g., innerspring coils and foam layers) to offer a unique sleep experience.
A hybrid with a thick layer of soft memory foam over a firm coil base might feel plush on initial contact but still provide robust support. Conversely, a hybrid with a thinner foam layer and firmer coils might feel more responsive and bouncier.