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Struggling to Find a Comfy Pregnancy Sleeping Position? Look No Further!

Struggling to Find a Comfy Pregnancy Sleeping Position? Look No Further!

Having trouble sleeping during pregnancy? You’re not alone. Many expectant mothers experience restlessness, heartburn, and discomfort, making it difficult to find a supportive sleeping position, often resulting in disrupted sleep.

This guide explores the best sleep positions to support both you and your growing baby. You'll also learn how pregnancy pillows can enhance comfort and discover simple tips to improve sleep quality. Prioritising rest is essential during pregnancy, and with the right approach, you can enjoy more restorative nights, even if you're facing insomnia during pregnancy.

Understanding Pregnancy and Sleep: What's Happening to Your Body?

Pregnancy is a transformative time, but the physical and hormonal changes can significantly disrupt your sleep. If you're struggling to get a good night’s rest, you’re not alone. According to the National Sleep Foundation, approximately 78% of pregnant women experience sleep disturbances, including common issues like insomnia during pregnancy, which are often due to a combination of shifting hormones, a growing bump, and changes in sleep patterns.

Hormonal Changes and a Growing Bump

Hormones like progesterone and oestrogen play a vital role in supporting your pregnancy, but they can also wreak havoc on your rest. Increased anxiety, nausea (especially in the first trimester), and restless leg syndrome are all common symptoms that may make it harder to relax and fall asleep, frequently leading to disrupted sleep patterns.

As your baby grows, your bump starts to affect everything! This includes your breathing, circulation, and sleeping positions. The expanding uterus can put pressure on your diaphragm, making deep breathing more difficult, and compress major blood vessels, which may affect circulation and lead to back pain. The extra weight can also misalign your spine and increase pressure on your bladder, leading to more frequent night-time bathroom trips.

Other Common Sleep Disruptions

Beyond hormones and physical discomfort, pregnancy can bring about other sleep-related changes. You may feel unusually tired during the day, need more sleep than usual, or experience vivid dreams, often triggered by subconscious anxieties about parenthood. In some cases, sleep disorders like Restless Legs Syndrome (RLS) or sleep apnoea may emerge or worsen, further impacting your ability to rest well.

The Best Pregnancy Sleeping Positions (and the Ones to Avoid!)

Right, let’s get down to the nitty-gritty: which pregnancy sleeping positions are going to give you the best chance of a restful night?

Side Sleeping: The Golden Standard

Generally speaking, side sleeping is the bee's knees during pregnancy. It's the pregnancy sleeping position most doctors recommend. And, if you can, try to favour your left side.

Left-Side Preference: Why the left? It improves blood flow to the baby and placenta, helps your kidneys work efficiently (reducing swelling), and can ease digestion and heartburn. While sleeping on your right isn't generally considered unsafe, it doesn't provide these specific benefits as effectively and may slightly compress a major blood vessel compared to the left. Therefore, the left side is viewed as the optimal position for supporting both your health and your baby's. Don't stress if you occasionally find yourself on your right, but consciously choosing the left side when settling down is the preferred approach.

Sleeping on Your Back: A No-Go Zone?

As tempting as it might be to sprawl out on your back, it’s generally best to avoid this pregnancy sleeping position, especially in the later stages. Why?

  • Reduced blood flow: The weight of your uterus can compress the vena cava, a major blood vessel that returns blood to your heart. This can reduce blood flow to both you and the baby.
  • Back pain: It can worsen back pain.
  • Haemorrhoids: Pressure can worsen these.
  • Digestive Issues: Can cause issues such as acid reflux.

However, if you wake up on your back, don’t panic! Just roll back onto your side. You can prop yourself up with pillows to make it less likely you'll roll over again.

Sleeping on Your Stomach: Until It's Impossible

In the early stages of pregnancy, sleeping on your stomach may still feel comfortable. However, as your bump grows, this position becomes increasingly difficult. Some expectant mothers use a donut-shaped pregnancy pillow to extend the time they can sleep on their stomachs, but ultimately, your body will signal when it’s time to adjust to a new position for better comfort and support.

Maternity Pillows: Your Secret Weapon for Sleep

Maternity pillows are frequently recommended to promote improved sleep quality for pregnant individuals. These specialised pillows offer adaptable support, facilitating the adoption of clinically preferred sleep orientations. Several configurations exist, each engineered to address distinct physical requirements and comfort expectations. Let's explore the different types of maternity pillows available on the market, each designed to cater to individual needs and preferences.

Types of Pregnancy Pillows

  • U-shaped pillows: Provide full body support, cradling you from head to toe. Great for side sleeping. The downside? They can take up a lot of space in your bed. 
  • C-shaped pillows: Similar to U-shaped, but more versatile. Can be used in various pregnancy sleeping positions.
  • Wedge pillows: Small and versatile. Can be used to support your belly, back, or head. Ideal for travel.
  • Bolster pillows: Cylindrical pillows that can be used for targeted support. Excellent for placing between the knees to relieve hip and back pressure, or behind the back for added support while sitting or sleeping on your side. They are smaller and more versatile than full-body pillows.

How to Choose the Right Pregnancy Pillow

  • Consider your sleeping style: Do you like to be surrounded by pillows?
  • Think about your body size: While full-body support is desirable, some may find certain pillow shapes restrictive. 
  • Set a budget: Pregnancy pillows range in price.
  • Look for hypoallergenic materials: Especially important if you have allergies.
  • Check for a washable cover: Accidents happen!

Beyond Pregnancy

Your pregnancy pillow isn’t just useful during pregnancy or for sleep, it can continue to support your comfort well beyond the bump. This can be used far past pregnancy too! Once the baby arrives, pregnancy pillows are brilliant for nursing support and keeping you supported while breastfeeding.

Tips and Tricks for a Comfy Night's Sleep During Pregnancy

Getting comfortable during pregnancy isn’t just about sleep positions; it’s part of a bigger picture of overall rest and support. Let's explore some other handy tips and tricks to help you drift off into dreamland.

Create a Relaxing Bedtime Routine

Create a calming bedtime routine to help your body transition into rest mode. Try incorporating:

  • A warm bath: Epsom salts can help ease muscle tension and promote relaxation.
  • Soft, soothing music: Think classical melodies or gentle nature sounds.
  • Reading (avoid screens): Opt for reading instead of screens, as blue light can disrupt your sleep.
  • Light stretching: Release any built-up tension and help your body unwind.

Optimise Your Sleep Environment

Your bedroom should be a haven for sleep. Aim for a space that’s dark, quiet and cool, the key ingredients for quality rest. Use blackout curtains to block out unwanted light and consider a white noise machine to help mask disruptive sounds. Maintaining a comfortable, well-ventilated room temperature can also make a significant difference in how well you sleep.

Manage Heartburn and Nausea

Heartburn and nausea can seriously disrupt your sleep, impacting your ability to find comfort and often exacerbating issues like insomnia during pregnancy.

  • Eat smaller, more frequent meals: This helps to avoid an overly full stomach.
  • Avoid lying down immediately after eating: Wait at least two to three hours.
  • Elevate your head with pillows: This helps to keep stomach acid down, and lie on your left side to support better digestion.

Stay Hydrated (But Not Too Much Before Bed)

Staying hydrated is crucial during pregnancy, but drinking large amounts of water right before bed can lead to frequent nighttime bathroom trips that disrupt your rest. To stay well-hydrated without affecting your sleep, focus on drinking plenty of water throughout the day and begin limiting fluid intake a few hours before bedtime.

Gentle Exercise

Regular exercise can improve sleep during pregnancy, but it’s best to stick with what your body is used to. If you were active before, you can likely continue with adjustments. Avoid starting intense new workouts, but consider gentle options like prenatal yoga or daily walks. These are especially beneficial as they provide fresh air and sunlight, helping to regulate your circadian rhythm, while also easing backaches, supporting childbirth, and aiding recovery.

Breathing Exercises

Practice breathing exercises and relaxation techniques that can help calm the mind and prepare the body for sleep. Deep breathing can reduce stress and promote relaxation. Take a few deep breaths, inhaling slowly through the nose and exhaling through the mouth. While there are many breathing techniques, a simple one to try is:

Box Breathing:

  • Inhale slowly and deeply through your nose for a count of 4.
  • Hold your breath for a count of 4.
  • Exhale slowly through your mouth for a count of 4.
  • Hold your breath for a count of 4.
  • Repeat for 5-10 minutes. You can adjust the count as needed.

Stay Consistent

Try to maintain a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This will help regulate your body's natural sleep-wake cycle and improve sleep quality, which is crucial when dealing with disrupted sleep.

Consider Professional Help

Don't hesitate to consult with a healthcare professional if your sleep problems persist or worsen. They can provide guidance and treatment options tailored to your specific needs, especially if you are having difficulties sleeping.

Pelvic Girdle Pain

For those experiencing pelvic girdle pain during pregnancy, maintaining a supportive sleep posture is essential to reducing discomfort. Consulting a qualified physiotherapist is highly recommended, as they can assess your specific condition and offer personalised guidance on the best sleep positions for your stage of pregnancy.

The Heveya® Pregnancy Pillow: Unmatched Comfort and Support for You and Your Baby

Prioritise restful sleep throughout your pregnancy with the Heveya® Natural Organic Latex Pregnancy Pillow. This thoughtfully designed U-shaped pillow provides full-body support, adapting to your changing body to relieve pressure points and enhance comfort. Whether you’re resting on your side, reclining in bed, or simply relaxing, its shape promotes optimal alignment, reducing discomfort and encouraging deeper, more restorative sleep.

Crafted from natural organic latex, this pillow is not only exceptionally comfortable but also naturally breathable and hypoallergenic, making it ideal for those with sensitive skin or allergies. 

The sustainably sourced materials reflect Heveya®’s commitment to both your well-being and the environment, offering a high-quality, long-lasting solution for better sleep.

Investing in Sleep: Finding a Mattress for a Comfortable Pregnancy

Optimising your sleeping position and using a pregnancy pillow are undeniably crucial for comfort. However, the foundation for truly restful sleep often gets overlooked: the mattress. Consider it the base upon which a comfortable pregnancy is built. As the body undergoes significant transformations, a supportive mattress becomes paramount.

A good mattress can alleviate pressure points, promote proper spinal alignment, and minimise discomfort. Choosing the right mattress can have a profound impact on sleep quality and overall well-being throughout the entire pregnancy.

Choosing Heveya® means investing in more than just a pillow; it’s a commitment to healthier sleep, enhanced pregnancy comfort, and a more sustainable future. Experience the difference with a pregnancy pillow designed to support you every step of the way. We wish you a smooth and comfortable pregnancy journey.

Does Mattress Affect Sleep Quality And Health
Wellness

Does Mattress Affect Sleep Quality And Health

Customers often ask if the mattress a person is sleeping on can affect their sleep quality and health. The answer is a resounding YES, and the best night's sleep one get should be on their own mattress. Beware: 6 signs that your mattress could be taking a toll on your sleep Have you woken up feeling unrested? Do you sleep better on a different bed, for example at a hotel or a relative's home? Can you sense lumps, springs, or sagging in your mattress? Do you have to lie on a particular place in your mattress to get to sleep? Is it almost as easy for you to fall asleep on the sofa as it is in your own bed? Does your mattress make any sound when you move in bed? If you have said yes to any of the above questions, then your mattress is robbing you of your sleep health. Everyone deserves a good night's rest Your sleep is crucial to your quality of life. In today's fast-paced society, there is simply too much to do and not enough time. Yet your body still requires sufficient sleep to regenerate each day to give you sufficient energy for the next day. If you suspect your mattress is giving you less than stellar sleep health, then it's time for a new mattress! Everyone deserves a good night's rest. There is no need to wait until the situation is so dire that you're simply not comfortable lying in your own bed. Do not make the common mistake of confusing the quantity of sleep with quality. For example, if your mattress does not properly support your spine, then even a long night's sleep will not feel particularly restful to you. You may even wake up in the morning experiencing back pain. In contrast, you'll be able to feel fully rested and refreshed on the perfect mattress, even if you get fewer hours of sleep. In that case, just imagine how fantastic a long sleep on the perfect mattress would feel! What is the perfect mattress? Everyone is unique, so there is no one-size-fits-all solution to the perfect mattress. There are several factors to consider when selecting which mattress to buy. The most important factor is your comfort, and the only way to determine that is to actually lie on a mattress to test it out. Although you can and should try out the mattress in the showroom, the top reputable mattress bedding stores will also offer you an in-home trial. This is where you can actually test out the mattress for up to 100 days in your own home. If you are not entirely satisfied, the bedding store should be able to change it out for you. The idea here is to be certain that at the end of the day, you will have the perfect mattress for you. However, before even getting to the point of an in-home trial, you might want to find out more online or at a bedding store about the different types of mattress materials. They all have different pros and cons, but if it has been a long time since you were last in the market for a mattress, you should be aware that latex is rapidly becoming one of the most highly recommended mattress materials. This is due to its comfort, durability, natural origin (from the sap of the rubber tree), natural mould resistance and allergen resistance. Of course, the choice of mattress type is ultimately up to you. Always remember, you are in control of regaining your sleep health. Under every perfect mattress is the perfect base If budget constraint is an issue for you, then certainly the mattress should be your main focal point at the moment. However, if you have the financial means, do consider purchasing a new bed base along with a new mattress to reap the best benefits in your sleep health. A mattress will perform to its utmost when placed on a new, good quality bed base. And on the other hand, even the best mattress cannot help but sag if the bed base is sagging. In warm and humid climates such as Singapore, the European style of adjustable sprung slatted bed base is ideal. This is because the slats allow excellent airflow to maintain the hygiene you desire, while simultaneously offering natural springiness for optimal mattress support and comfort. Regaining your sleep health Ultimately, while the mattress upon which you sleep comprises one of the most important parts of your sleep health, it is not the only part. You could purchase a new mattress only to stay awake much of the night because you have had a lot of coffee that day, for example. So make sure you exercise sensibly, set a regular bedtime most days when possible, and ensure you have your room sufficiently dark during bed time. When you regain your sleep health, you will feel better and be healthier. You'll be able to fight off infections better, be more effective at work, and drive more safely. Not only will this increased well-being benefit you, but your improved mood and outlook will also benefit your relationships with others. You can't put a price tag on a good night's sleep. And the best night's sleep you get should be on your own mattress.
How to Choose a Good Latex Mattress - Buyer's Guide
Education

How to Choose a Good Latex Mattress - Buyer's Guide

If you are thinking of purchasing a latex mattress, you have made a good choice already. Latex offers a truly wonderful combination of support and comfort which owners love. Benefits go beyond comfort; the natural mould resistance, excellent airflow and natural origin of the latex mattress are highly regarded by many. Indeed, as testament to its relaxing properties, many with back pain find that a latex mattress is by far the best in offering relief. But beware: not all latex mattresses are created equal. With the huge array of options available, the market can seem bewildering. Rest assured this latex mattress buying guide will help show you what is (and what is not) important in purchasing a good latex mattress. Organic vs natural vs natural/synthetic blended Firstly, there is the origin of the latex: natural or synthetic. An all-natural latex mattress is where the latex comes solely from the rubber tree, Hevea Brasiliensis. This is the most desirable option if you are a strong advocate of using raw material derived solely from nature. All-natural latex mattress tends to be slightly more expensive. An all-natural latex mattress may also be organic. In terms of performance the organic is equivalent to natural latex. Its appeal lies in the organically sourced nature of the product, which is attractive if you are an eco-conscious customer. An organic latex mattress is usually somewhat more expensive than a regular (non-organic) all-natural latex mattress. Synthetic latex, on the other hand is made by polymerizing a monomer. A monomer is a molecule that binds chemically to other molecules to form a polymer which is then processed to produce latex that looks and behaves similarly to natural. Note that mattresses are either all-natural, or a natural/synthetic blend of latex. In practice, there are no all-synthetic latex mattresses. A natural/synthetic blend of latex mattress isn’t necessary inferior compared to a all-natural latex mattress. Most leading latex mattress manufacturers still continue to develop and manufacture natural/synthetic blend of latex mattresses. By mixing synthetic latex with natural latex, they are able to manipulate and achieve the ‘perfect mattress’ that is superior in both comfort and support, consistently. Some of these manufacturers even keep this ‘combination’ a trade secret from their competitors as they do not want their formula to be copied. As a consumer, if you decide to purchase a natural/synthetic blend of latex mattress, or even for a all-natural latex mattress, just make sure that the bedding store is able to show you the various certifications the mattress has obtained. These certifications are important as they indicate that the latex mattress has undergone rigorous testing of international standard, such as Oeko-Tex, Eurolatex, LGA and Morton Thiokol - to certify that the latex core excels in durability and elasticity, does not contain any harmful substances and poses no risks to the sleeper and the environment. Processing method: Dunlop versus Talalay Latex (whether natural or blended) can be processed in one of two different ways to create the latex blocks for mattresses. One of these is called the Dunlop method, the other is the Talalay method. It's not important for us to know all the chemistry behind these methods. However, it is important to know that these methods result in slightly different mattress properties. The Dunlop method results in a firmer-feeling mattress and forms a single block the size of the mattress. Very often, a softer-feeling can also be achieved by adding a topper of a lower density on top of the main mattress core. In contrast, the Talalay method results in a softer-feeling mattress and is a little more expensive to produce. This is not a case of one method being superior and one inferior, but instead, a situation where each person will have their own preference based on what feels comfortable when testing out these mattresses. 100% latex vs latex with other materials Thirdly, there is the distinction between all-latex mattresses versus latex which is overlaid (or under laid) with another material, most typically polyurethane (PU) foam, memory foam, innersprings or a combination of all three. Generally speaking, all-latex mattresses tend to be considered much more desirable than latex combined with another material. This is mainly because PU foam can off-gas (i.e. emit a chemical odour), which is rather unpleasant. Moreover, all-latex mattresses are more lasting and do not lose their support or shape easily compared to any other mattress materials. While these different types of latex mattresses may seem bewildering to you, simply remember that all-natural or a natural/synthetic blended 100% latex mattresses are usually considered most desirable. Such mattresses may be made by one of two processing methods (Dunlop and Talalay), neither of which is 'better' or 'worse' but instead which simply result in a different overall feel and different level of firmness to the mattress. Firmness level You'll need to try out different levels of firmness to decide which one is right for you. Like other mattresses, latex offers various levels of firmness. These range from a soft one which gives you a soft 'sinking' feeling to a very firm mattress. Do take note that you shouldn’t be confused or overly concerned between firmness and hardness. Firmness is usually measured by mass per unit volume (kg/m3) and hardness is measured either by using kPa (kilo-pascal) or ILD (indentation load deflection). You can find out more about the difference between density and hardness of latex mattress in this website. You can only determine the right firmness level that suits you best by laying and testing it out. What are the pinholes about? You have probably noticed from online photos that latex mattresses are punctuated with a series of pinholes. These holes serve two purposes. The first is to provide excellent airflow for proper hygiene. This keeps the mattress cool and allows moisture to escape easily, an important issue in warm humid climates like Singapore. The second function of the pinholes is to fine-tune the firmness. While the firmness is largely determined by the composition of latex in the mattress, the pinholes play a role too. The size and number of pins affect the level of comfort and firmness you experience. In fact, some latex mattresses have the pinholes arranged differently in different parts of the mattress, allowing you to experience different zones of softness and firmness for ultimate body support. Other latex mattresses have a uniform arrangement of pins. This all comes down to what you're seeking and what you feel is most comfortable for you when testing out mattresses. A mattress isn't something you buy every day - in fact the chance to do it comes only about once every 10 years. So, treat yourself to whatever offers you the most relaxation and pressure relief. For some, this could be a latex mattress with a variable arrangement of pins, while for others, it could be a latex mattress with a uniform arrangement of pins. Rest assured that you will not have to count the pinholes to determine whether you have a good quality latex mattress. You can determine that by lying on it: a good quality latex mattress with sufficient pinholes will feel comfortable to you. Do I need a multi-layer latex mattress? You may have noticed that some latex mattresses are one layer (one block) while others are made of two or more layers. The multi-layer mattress will be enclosed in a sturdy removable cover. At first glance, a single layer and multi-layer latex mattress will look alike. If you are curious though, you can easily examine the layers in a multi-layer mattress when you unzip the cover. A multi-layer latex mattress offers some added benefits over single layer mattresses. The first of these is personalized comfort. Different levels of softness and firmness can be stacked to create the perfect sleeping experience for you. In stacking layers, the softest layer is usually placed on top for comfort and the firmer layer at the bottom to provide a good support base. However, you can have the layers the way you want; stacking offers you plenty of different combinations to try. The key here is to find the arrangement which makes your body most comfortable. The other benefit of a multi-layer mattress is the ability to later change out a layer if you desire. For example, a lifestyle change may occur and you might decide you want to change out one of the layers for a different level of firmness. This is much easier and more convenient for you than replacing the entire mattress. However, the question of whether you need a multi-layer latex mattress is a personal decision which only you can make. In general, all other things being equal, a multi-layer mattress is considered more desirable than a single block. For example, a 15-cm layer plus a 5-cm layer tend to be considered better than one 20-cm layer. This is because of the reasons of customisability given above. Yet ultimately there is no right or wrong here, but rather this is something you will need to test out by lying on different mattresses. Look for certifications The best quality latex mattresses have certifications. Certifications are indicators that the mattress has passed certain stringent tests or adheres to specific international standards. Certifications may also be given for being manufactured in a particular way. The certifying bodies are extremely stringent about their standards and these certifications are not awarded easily. So, if a particular brand and model of latex mattress has been awarded certifications, this is a good sign that you're looking at a high-quality product. Do I need a warranty? Yes, a warranty is a must! Don't be tempted to buy a mattress without a warranty: it will be of poor quality. Only buy a mattress which the manufacturer or seller is willing to stand behind with a warranty. No matter how good a deal seems, there's a catch in it for you if there's no warranty. A high-quality latex mattress will always come with a warranty period of at least 10 years. The bottom line when shopping As you can see, there are factors that matter when shopping for a latex mattress and some other criteria that are optional. The must-haves: All-natural latex or natural/synthetic blended 100% latex mattress (not combined with other materials) Sufficient pinholes that allow the mattress to ventilate well Certifications awarded by recognised international bodies Warranty of at least 10 years Features up to individual preference: Organic vs all-natural latex versus natural/synthetic blended Desired level of firmness Latex processed by Dunlop vs Talalay method Multi-layer vs single-layer mattress Now that you have identified the must-have features versus those which come down to your personal preference, mattress shopping will be easier and more pleasurable for you. Remember that the aim of shopping for a latex mattress is to ensure your utmost comfort. So, enjoy the process of seeking out your perfect mattress!
How to Choose The Right Mattress Firmness
Education

How to Choose The Right Mattress Firmness

If you are considering a new mattress, you may be wondering which firmness is best for you. This will actually depend on a number of different factors. Here you will find the information you need to help you choose the right mattress firmness. An individualized decision The ultimate goals of finding the correct level of mattress firmness are comfort and proper alignment of the spine. As long as both of these goals are met, there is no one-size-fits-all answer for the level of mattress firmness. A. Comfort Assessing the comfort of a mattress is straightforward, and simply depends on how you feel when you lie down. When looking at mattresses in a showroom, it's important to spend enough time trying them out. Lie down for at least 10 to 15 minutes each time. In addition to the mattresses you are already interested in, try out some that might be softer or firmer than you may initially be drawn to. This is for the sake of making informed comparisons. You may also be surprised to find out that your natural comfort level demands a softer or firmer mattress than you had anticipated. This happens a lot, since there is no industry-wide standard for what constitutes a 'firm' mattress versus a 'medium-firm', for example. Also, over the years since your last mattress, your body's needs may have changed. This is perfectly normal, and the goal as always is to ensure you receive the best possible comfort. B. Body alignment Proper body alignment is more difficult to assess, but is still of large importance when selecting the level of firmness. A good mattress with the correct level of firmness should support the natural alignment of the spine, with the shoulders, hips, heels and head supported. In contrast, a mattress which is too firm will create painful pressure points and it will feel like you are sleeping 'on top' of the surface instead of being cushioned by it. On the other hand, a too-soft mattress will not sufficiently support you, so your body will sag into the mattress. Both of these scenarios result in misalignment of the body and spine, and will cause undesirable aches and pains upon rising in the morning. The correct level of firmness depends not just on the mattress but on your body too. In general, a smaller person would need a softer mattress whereas a larger heavier person would need a firmer mattress to give the same correct level of support. How can you tell in a showroom whether your spine is in alignment? Bring a friend along when shopping. When you lie down on a mattress, ask your friend to observe whether your spine is lined up normally. It's best to do this in a side-lying position. On a mattress with the correct level of firmness, your spine will be naturally straight - but the surface of the mattress will curve. General advice when buying a mattress Do not feel obligated to go with a specific brand. Since it's typically many years between mattress purchases for you, the manufacturing may have changed dramatically within a brand over that period of time. If you really cannot decide between two levels of firmness, one solution may be to pick the firmer mattress. The reason behind this is that if it is too firm, you can always make it softer by adding a topper layer. By contrast, there is no way to make a softer mattress firmer. You should always take advantage of an in-home trial, if offered by your mattress store, as this will avoid the dilemmas in the previous point. Most reputable mattress shops have a policy like this. Details differ between different shops, but the general idea is that you can try out the mattress in your own home for a set period of time (usually 30 days). If you are not satisfied with the comfort level then the bedding shop will switch it out for a softer or firmer one. Consider a mattress with zoned back support For the ultimate spinal alignment and comfort, consider a mattress which offers zoned back support. This means that within the mattress there are different zones of softness and firmness, corresponding to different areas of the body. For example, the hip area will be firmer than the shoulder area, to allow the shoulders to sink into the mattress yet give you good support in the hips and lower back. The lower leg area will be softer, since you do not have much weight or pressure points in those areas. These zoned mattresses are less common and are harder to find when shopping, but are very much worth looking for. The more zones of back support, the better your spine will be aligned. Heveya® sells a 7-zone back support latex mattress. Conclusion Identifying the right level of mattress firmness is a very individualized decision. A mattress which is just right for you may quite easily be too soft or too firm for someone else. So finding the right level of firmness for you is something which can only be done by testing out the mattress. Most reputable mattress shops have a showroom, so make sure you visit to try out mattresses before buying. The correct level of firmness is one that promotes proper spinal alignment in your body, while also feeling very pleasant and comfortable. If you are able to find and try out a mattress with zoned back support, this may be the ideal solution.

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