Better Sleep with Adjustable Beds

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Essentially, our beds have been the same for hundreds of years, i.e. flat, sometimes with some spongy material for comfort. However, a revolution for bed tech is currently on the horizon, and it’s being developed by one innovative game-changer: the adjustable bed frame.

The perfect sleep experience is supportive and designed to help the body repair pain points during the sleep cycle. If your current bed is not helping with back pain, then an adjustable bed frame might be exactly what you need.

Here are below just a few examples of what the best adjustable bed frames are capable of…

Trouble with your partner (or you) snoring? Well, simply elevating the upper body facilitates easier breathing as you sleep, and elevating your feet can also help to relieve swelling or soreness related to poor circulation. The ability to maneuver your bed into the position that’s most comfortable to you eliminates tossing and turning every night. If your adjustable bed has a zero-gravity position that can elevate your upper body and feet simultaneously, this can help to relieve problems with back pain. With Bluetooth connectivity, you’ll be able to adjust your bed’s position straight from your phone or activate a raise-awake alarm. The under-bed night light will make night-time trips safer.

Without a good night’s sleep, you aren’t working at your best, you’re less likely to be a team player, and you’ll probably make more mistakes throughout the day. But an adjustable bed will save your day by contributing to making your nights more restful.

If you’re ready for your sleep to have the comfort and convenience of modern-day technology, it’s time for you to start considering sleeping in an adjustable bed.

Yep! It’s time for a serious life upgrade. Benefits? Well, you’ll fall asleep more easily, you’ll wake up more rested, and you’ll start enjoying hanging out in your bedroom more often.

Zero Gravity

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Relief from back pain – elevating the head and back just above the heart level is a sweet spot that releases stress on the spine and lower back | Muscle and joint pressure relief – Zero-G elevation also relaxes muscles throughout your body for deep relaxation | Snoring control – sleep apnea can really get in the way of quality sleep. Zero-G elevation creates better air circulation and opens up the airways that will benefit snorers | Better blood circulation – Laying completely straight often impedes blood circulation.
With Zero Gravity, the body is perfectly positioned for healthy blood flow that can eliminate swelling throughout the night.

Sore back? Your favorite adjustable bed position will be Zero Gravity, because it’ll help relieve pressure on your back, and just feels amazing overall. This position refers to a neutral body posture that minimizes stress across the body and equalizes weight. Simply lay flat on your back, and raise your feet and your head above your stomach and heart. When your body reaches about 120 degrees, you’ll have reached the most relaxed position for your nervous system and heart. This position ensures you’re putting a minimal amount of strain onto your body, and keeps your pressure points less engaged than sleeping on your back on a typical mattress. The Zero Gravity position is the best pressure relieving sleep position that will help you to reduce tension in the lower back and feel instantly relaxed.

If you’re the Reader type of person, your favorite adjustable bed position will be the Head Up, characterized by providing support to your back, neck and knees, because you’ll have your tablet or book on your lap.

Sore legs is your norm? Your favorite adjustable bed position will be Feet Up, and turn on massage, for increased circulation and to relieve aching muscles.

Mornings aren’t your thing? Well, your favorite adjustable bed feature will surely become to program the head of your bed to raise (automatically) in the morning with massage.

The Anti-Snore adjustable bed position will help relieve snoring, acid reflux, and sleep apnea.

Spa Lover? The luxurious Wave massage will sooth you to sleep and will help you feel better all day long.

Sneeze often? Your favorite adjustable bed position will be Elevated, because it’ll help relieve congestion. Allergies caused by dust and mold aren’t fought exclusively with tissues…

Late shift? You don’t have to wake up your partner! Your favorite adjustable bed feature will become Night-Light, allowing you to tiptoe off to work (or the fridge), without your partner being aware of.

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Far more than just a remote control, Night-stand will allow you to program custom sleep routines, set the adjustable bed to wake you up automatically, and much more. Learn more, here!

Wireless remote – the best adjustable bases often come with two wireless remote controls so that each sleeper may adjust the bed to the perfect height. The remote will also activate a back massage, Zero Gravity position and LED lighting in just one click.

Adjustable leg and back height: for ultra comfortable pre-bedtime rituals such as watching TV, reading or that sneaky snack, an adjustable bed frame is a perfect lifestyle product. You’ll be able to adjust the height of the legs and back to whatever position makes you the most comfortable. Sitting up, relaxing or reading is much better for your back and reduces strain on your neck.

Dual-zone back massage functions: after a long day of work, ditch the couch and climb into bed for a leg and back massage. The best adjustable bed bases are designed with dual zoned massage motors with many speed options to find your optimal relaxing zone.

Adjustable leg height: some sleepers enjoy elevation with some room to store extras beneath the bed, while others like to sleep closer to the floor. An adjustable bed frame with leg height flexibility will ensure you can achieve the exact height you want.

Best Split-King Adjustable Beds Comparison Review: CLICK HERE!

GhostBed Split King Adjustable Base + Mattress Combo Bundle

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Surely you’ve been dreaming of a luxurious, supportive mattress — so why would you put it on your creaky, existing bed frame? This Adjustable Base Combo Bundle upgrades your state-of-the-art mattress with an adjustable, wireless remote-controlled bed base. | Enjoy ergonomic support in any sleep position and save 40% today! | GhostBed Mattress + Adjustable Base INCLUDED in this Bundle and Save $1,875 Today!

Adjustable Bed Base Reviews

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Adjustable Bed Base Reviews

The phrase  adjustable bed  is applicable to any bed base that can be lowered or raised for creating several sleeping positions in any bed.

Adjustable beds were used for the first time in hospitals in order to provide injured patients with a vertical angled sleep surface, and also for helping to reduce  swelling and pain in the body.

More recently, several mattress manufacturers have launched customizable bed bases in the market, that share the same characteristics as those used in hospitals. Standard adjustable bed bases allow that both the head and foot of the bed to be inclined or declined, from which multiple profile positions for the sleeper’s lower and upper body are created. Other features may provide zero-gravity position, massaging, anti-snore position, wall sliding technology, silent alarms, remote control, the use of apps on wireless devices, and more.

This blog post will examine the advantages / disadvantages of buying an adjustable bed base, some important purchase considerations, and our choices for the best split-king adjustable bed bases in the U.S. marketplace.

Features of Adjustable Bed Bases

Most adjustable bed bases in the market today are designed to perform the following functions:

  • Adjust the head and torso by about 58 up to 80 degrees.
  • Adjust the lower body by about 30 up to 45 degrees.
  • Support a minimum weight of 400 pounds.
  • Adjust settings using a wireless remote control (older models using a wired, connected remote control.

An adjustable bed base may also include the following features:

  • Zero-gravity position: the legs are elevated higher than the head for creating an S-shaped sleep surface resembling zero-g conditions. This position is typically ideal for sleepers with conditions such as high blood pressure and/or lower back pain.
  • Anti-snore position: sleepers may snore when their head is not elevated and this feature will allows them to automatically raise it to their desired position with the remote control.
  • Customizable height: some models may be adjusted at the legs for increasing / decreasing the overall height of the bed base.
  • Timed adjustment: ideal for sleepers who enjoy adjusting their body position throughout the night via a sleep timer.
  • Dual side adjustment: the bed may be split lengthwise down its middle, for providing customizable settings to both partners sharing it.
  • Memory position: some adjustable beds will shift to the sleeper’s favorite position(s) via the one-touch remote control.
  • Retention system: many adjustable beds have 4 retainer bars, 2 at the head and 2 at the foot or 1 at each corner.  Other models instead use an internal hook-based system for keeping the mattress in place, and not slipping off the base.
  • Wall sliding technology: it facilitates the transition into bed by gradually lowering the sleeper’s body as the bed inclines, and simultaneously ensuring that the space between the bed and the wall does not change.
  • Built-in massage: the base is designed to create a rippling wave effect on its surface, allowing users to adjust the strength of the waves with the remote control.
  • Silent alarm: they wake sleepers with wave-like sensations and/or gentle vibrations, instead of using music or loud noises.
  • Headboard brackets: it may come with metal brackets that can be used to attach a headboard to the base.
  • Lighting: This feature allows lights beneath the base that can be turned off or on using the remote control.
  • USB ports and A/C plugs:  this feature provides several built-in USB ports and/or plug outlets that allow users to charge their devices while they sleep.
  • App accessibility: this feature will allow users to program the settings of the adjustable bed base using apps on their tablet, smartphone, or other wireless devices.

Adjustable Bed Bases Comparison Review: Split-King Major Brands!

Benefits of Adjustable Bed Bases

  • Reduced snoring: customizable head elevation can reduce snoring, and may be particularly helpful for people suffering from sleep apnea. Some adjustable bed bases feature a specific anti-snore setting that allows the head to be adjusted to multiple angles and positions.
  • Pain relief: adjustable bed bases will often be able to alleviate pressure and pain throughout the body, via their customizable massage, comfort, and support settings built in the remote control. This makes them highly beneficial to sleepers with physical conditions that cause chronic pain, including arthritis, restless legs syndrome, and scoliosis. And by elevating both head and legs, adjustable bed bases can also help improving circulation throughout the body.
  • Dual side adjustment: Bed bases that are split down the middle are beneficial for couples with different profile settings, and adjustable bed bases are often available in a Split King size, which is basically two Twin XL size bed bases joined together.
  • Wireless controls:  only older models feature wired remotes. Whether programmed with a wireless app or remote control, most contemporary adjustable bed bases allow sleepers to adjust and customize without relying on outlets or cords.
  • Universal comfort: adjustable bed bases often provide surfaces and profiles that are comfortable to any user,  irrespective of their weight, height, or preferred sleep position.

Adjustable Bed Bases Comparison Review: Split-King Major Brands!

Drawbacks associated with Adjustable Bed Bases

  • High cost: most adjustable bed bases are priced between $1,000 and $3,500, depending on the quality of the base, and the number of built-in features and settings.
  • Noise level: most adjustable bed bases feature metal hinges and electric motors, which can produce significant noise while position settings are adjusted.
  • Heavyweight: they typically weigh between 100 and 300 pounds, which causes some difficulty in maneuvering and moving them.
  • Compatibility issues: mattress types such as latex and memory foam are often compatible with most adjustable bed bases, while others, such as innerspring and hybrids, can’t be used with certain adjustable bases.
  • Short lifespan: breakdowns and malfunctions are fairly common due to the electrical components in adjustable bed bases, and repairs may also be costly and time-consuming due to specific warranty terms.
  • Owner assembly: putting together an adjustable bed base can be time-consuming and difficult – although a few brands offer in-home assembly via the White Glove delivery option.

Warranty Terms and Return Policy for Adjustable Bed Base Shoppers

Warranty coverage and return policies are both common complaints among adjustable bed base owners.

The warranty of an adjustable bed base may span anywhere from 3 to 30 years in length,  but many owners do not understand specific coverage terms such as prorated versus non-prorated.

Prorated coverage means that the owner must pay a certain percentage of the original base cost in order to repair and/or replace it when a malfunction arises, and normally increase with each year of ownership. In some cases, a 30-year warranty may only provide 1 to 2 years of non-prorated coverage.

Non-prorated warranty coverage means that the bed base manufacturer will repair and/or replace it at zero cost to its owner – besides the usual handling and shipping fees.

Return policy: mattress sales often provide a risk-free home sleep trial,  allowing buyers to test it out for at least 3 months, and then return it for an exchange or refund if they are not happy with how it performs at home.

However, adjustable bed base brands do not typically offer home sleep trials, and many even prohibit returns. Some allow purchasers to exchange the base for another model, but this often entails costly handling and shipping fees, and upgrade charges. If returns are allowed, buyers can still expect to pay hundreds of dollars for a restocking fee.

Therefore, adjustable bed base shoppers should make sure their selected brand and model have warranty coverage plans and return policies that are fair and acceptable to themselves before finalizing the purchase.

Adjustable Bed Bases Comparison Review: Split-King Major Brands!

Here is a final checklist of features, construction and factors to consider before finalizing the purchase of the adjustable bed base…


Does the adjustable bed base include:

  • Zero-gravity position for elevating the legs higher than the head?
  • Anti-snore position for elevating the head?
  • Re-adjustment position that returns the bed base to a flat surface after a certain amount of time has elapsed, while you’re asleep?
  • One or more memory position presets?
  • Wall Sliding technology that eases the transition in and out of bed?
  • Built-in massage capabilities using wave sensations to the body?
  • Silent alarm for gentle wake-up?
  • Lighting beneath the bed?
  • A wireless app that can be used to adjust the settings, besides the remote controls?


  • How much does the bed base weigh?
  • How much sleeper weight can the bed base support?
  • Does the bed base offer dual-side customization for both partners?
  • Is the bed base available in the right size that corresponds to your current mattress?
  • Is the bed base compatible with your current mattress, or will it require the purchase of a new mattress?
  • Is the remote control wireless or wired?
  • How many degrees will the bed base incline for the upper and lower body?
  • What is the bed base overall height?
  • Can the leg height be adjusted, or are the legs fixed?
  • Can leg extensions be bought?
  • Is the bed base sold with headboard brackets, and are they compatible?
  • Does the bed base use internal retention hooks or retention bars for keeping the mattress in the right place?

Purchasing considerations

  • What is the price for the bed base?
  • Is the bed base available through more than one manufacturer or retailer — and if so, do the prices vary by a vendor?
  • Is owner assembly required, or is it available White Glove delivery with in-home professional assembly?
  • Does the manufacturer or retailer offer a risk-free home sleep trial?
  • Will the vendor accept returns?
  • What is the warranty length?
  • How much of the warranty coverage is prorated / non-prorated?

Custom Made vs. One-Size-Fits-All Mattress

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A Custom-Made Mattress is Better than a One-Type-Fits-All Mattress

The more goods in your world that are customized for meeting your individual requirements, the better your world will be operating. That’s why a custom-made mattress is surely a better decision than a one-size-fits-all one from big mattress warehouses. Before you commit anything for your next mattress purchase, consider these circumstances detailed below.

  • You and Your Partner Have Different Sleep Preferences

Some people prefer fish while others prefer a veg diet. Some prefer to keep their home colder and others prefer a warmer temperature.

One partner might prefer a supportive and firm sleep surface, while the other might like a far more comfort-oriented one. With traditional mattresses, the entire bed is either firm or soft, and there’s no practical way to make half the mattress firm and the other half softer.

However, when you buy a custom-made mattress, it’ll be made-to-measure for meeting your specifications. This means that half the mattress can be made softer and with fewer comfort layers for one partner, while the other half can be made firmer and with additional comfort layers. Thus, it’ll help provide an equal level of comfort for each individual partner – and that’s why dual-split mattresses are becoming so popular.

  • Adjust Your Mattress as Your Requirements Change

When you purchase a customized mattress, you’ll have the ability to make changes to it over the course of its life cycle.

You’ll be able to add or remove comfort layers and/or change the firmness of layers in your mattress, as needed along the way, to accommodate any changes that might take place in your body.

For example, if you develop arthritis later in life, or start feeling chronic back pain, you can adjust your mattress thickness and/or firmness, in order to better suit your changing comfort needs over the course of your life.

Some of these changes may come about as a result of age, accidents, illnesses, medical conditions, and during pregnancy.

Over the course of time, you may switch sleeping positions – e.g. transitioning from the role of a stomach or side sleeper to that of a back sleeper (or vice versa), with different needs for support and pressure point relief from both sides of your bed.

In these cases, the simple addition or removal of comfort and/or support layer could make a big difference in the quality of your sleep, without forcing you to replace an entirely new mattress in order to achieve these changes in comfort.  And such a critical feature will extend dramatically the life of your mattress.

  • The Firmness, Thickness, and Size Can Be Customized

The thickness of your mattress can also have a significant impact on the quality of your sleep.

Those who are exceptionally tall or short may prefer a bed that accommodates their specific height. Those who are heavier in weight will require a thicker mattress with more cushioned support.

The firmness of your mattress can also have a substantial impact on the quality of your sleep.

Those who sleep on their stomach or back may prefer a firm mattress, while those who are side-sleepers may prefer a mattress that is medium in firmness and those who are older or fragile may prefer a softer mattress.

Furthermore, most traditional mattresses come in standard sizes. If you’ve got a custom bed frame that doesn’t conform to modern mattress sizes or you want to make your own, one-of-a-kind bed frame, you’ll require a mattress that is custom-made. It’s the perfect solution for many people who prefer to recycle, or reuse furniture, or create new and unique furniture of their own.

When you customize your mattress, it’ll be made-to-order for meeting your unique requirements, rather than working with one-type-fits-all, so common in several industries – but not in the sleep industry.

  • A More Productive and Happier Life

Your mattress does have a significant impact on the quality of life in your day-to-day living.  Sleeplessness is a huge problem and aches or pains might rob you of much-needed rest at night.

When your mattress isn’t performing well, it can cause discord in the relationship of a couple, unhappiness in the workplace, and overall stress in your life.  Only a customized mattress will provide the appropriate sleep solution for your requirements, as an individual and as a couple.

Sleepless nights can cause a serious deterioration in the quality of your life.

When problems such as memory, productivity, and even your health are associated with your current mattress, a custom-made mattress can ensure that both partners’ comfort and support needs are met. Thus, both partners will regain the quality sleep they need to be happy in life and perform better at work.

Mattress Buying Guide For Couples

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Buying a new mattress for two people can be tricky because each one will want their common bed to meet their particular sleep patterns, comfort needs, and unique support. Different needs for couples present unique challenges during the mattress buying process. Read on below, for learning about tips that will help couples to find the ideal mattress.

Before you begin the shopping process, each of you should decide what you’re looking for in a new mattress. Ask questions such as:

  • Do you both like your mattress to have a firm feel? Or alternatively do you both like to feel a hug from it?
  • Do you both sleep hot?
  • What’s your budget?
  • What level of comfort do you both enjoy most?
  • Have you got a specific material preference… e.g. latex, memory foam, coils, hybrid?

Mattress Firmness

The firmness level of your mattress ultimately determines how well the bed in question will suit your requirements. Because your weight places pressure of its own on your body, you’ll need a mattress that can not only provide adequate support, but also help relieve such pressure. The support in your new mattress will help maintaining spinal alignment, and avoid a sinking feeling or quicksand.

Aside from your weight, the most common position in which you sleep also carries relevancy when choosing the firmness of your mattress.
For example, if you typically sleep on your back, you’ll require firmer support than side sleepers. This will help maintaining spinal alignment while you sleep.

On the other hand, if you sleep often on your side, you’ll require a mattress that offers more cushioning for your hips, shoulders, knees, etc. This will mean a thicker mattress (10 to 12 inches) will become a better choice for your needs.

In general, medium-firm, firm, and extra firm mattresses will suit best the sleeping needs for most people.

Is the New Mattress Supportive?

The most important feature of the new mattress is the support it’ll provide.
No matter the way you like to sleep, or body size, the mattress that’s most appropriate for you must keep your spine properly aligned, because it is the most important factor that will determine the quality of your sleep.

A mattress that doesn’t provide enough support for your preferred sleep position and weight, or a sagging bed won’t provide you with the restorative sleep you need to wake up feeling good.

  • For side sleepers, a fully supportive mattress should keep your spine straight, while still accommodating the extra width at your hips and shoulders.
  • For back sleepers, proper alignment should accommodate for the natural curve of your spine, and the new mattress should yield to the extra weight of shoulders and hips, while supporting properly your neck and lower back.
  • For stomach sleepers, a firmer mattress should keep your spine from arching unnaturally, which might cause headaches and lower back pain.

The best option is to select a new mattress that has a generous home sleep trial period (at least 3 months) and hassle-free returns – the reason being the fact that you won’t know if the mattress is gonna offer you the right support until you sleep on it for a few weeks. So, while you can research issues like spinal alignment and support (and even watch videos on YouTube), both you and your partner might respond differently to several mattress types.

Mattress Thickness

The thickness of the new mattress is relevant for couples because it can affect how well the mattress holds up over time, especially if one partner in the relationship is over-weight, thus requiring a thicker mattress for enjoying the same support and comfort, over extended periods of time, when compared with lighter-weight people.

You should have in mind the body weight of both partners and then select the thickness that will provide with the adequate comfort and support, in order to get the best night’s sleep…

  • Those who weigh more than 275 pounds, will feel the most comfort on a 12-inch thick mattress.
  • Those who weigh between 225 to 275 pounds will feel the most comfort on a 10-inch thick mattress.
  • And those who weigh less than 225 pounds will feel the most comfort on a 9-inch thick mattress.

Mattress Size

Selecting the right size mattress makes a big difference in sleep comfort for couples. Most couple like to have their own space in bed – meaning that a queen or king size mattress is often the only plausible choices.

Also, when considering your appropriate mattress size, try evaluating the size of both partners sharing the bed. While a full-sized mattress can work well for a single person with a larger frame, it can become a tight fit for couples who are of larger size.
If either sleeper is larger in size, then a king mattress may be the best option, and if one person is taller than average, a cal king mattress may be the best option.

Finally, consider also the sleeping styles of both people sharing the bed. If one person prefers to stretch out while sleeping, or even sleep diagonally, then a king size mattress may be the best option.

The right mattress size will ensure that you get a good night’s sleep and enough room to sleep comfortably.

Split-sized Mattresses

A split mattress is becoming very popular among couples. Split mattresses have the same dimensions as its usual size, except that it’s made in two separate pieces. For example, the split king mattress is really two Twin XL mattresses, side by side. Bed frames typically hold the two sides together and couples never even feel the split in the middle. Split mattresses have much less transfer movement than a standard size mattress, so if one sleeper is notorious for all night tossing and turning, the other sleeper won’t be disturbed.

Split sized mattresses also allow each sleeper to have their own preferred thickness and/or firmness on their side of the common bed. For example, couples can have firm on one side of the bed and soft on the other side. This is ideal for couples who have different sleeping styles. Split-sized mattresses also work extremely well with split sized adjustable beds, for better sleep. Check them here.

Adjustable Beds for Couples

Some people have specific health conditions that require them to sleep with their head and/or legs elevated. That obviously doesn’t mean that both partners will be comfortable sleeping that way.

But split-sized adjustable beds allow each partner to choose his/her preferred sleeping configuration without disturbing the other one, and each side of the common adjustable bed can operate independently, with its own remote control.
And both sides of the bed can also be synchronized together, if so desired by the couple.

Motion Isolation

If you’ve got a partner who frequently goes to the bathroom in the middle of the night, or often tosses and turns too often during the night, that’s when the motion isolating capabilities of your new mattress does matter.

Natural latex mattresses are outstanding choices for isolating motion, whereby they’re very buoyant and offer zero motion transfer. The key issue here is to select your new mattress that has enough motion isolation, in order to make sure you don’t disturb each other during the night.

Mattress Customization

Most people purchase mattresses that are pre-fabricated and sold as it is.
It is one thing that sets the Botanical Bliss mattress apart from so many others on the market.

Each new mattress is handcrafted and customized just for you, according to your specifications.
What this means is that couples can choose to have one side of the mattress as Firm and the other side of the mattress as Soft, in order to accommodate the diverse comfort needs of each partner. This way, everyone sleeps comfortable and happy!

Furthermore, you’ll have 100 nights to make sure it’s the right fit for the couple. If one requires more softness or firmness on either side of the bed, the manufacturer will send you an additional layer to add to one side (or both sides, if need be) to help each individual partner get the best night’s sleep.
And because the layers aren’t glued together, you can add or remove them at will and they are held firmly in place by the luxurious organic cotton cover.

Selecting The Right Mattress Firmness

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Selecting the correct mattress firmness can make a huge difference when it comes to the quality of sleep and the amount you get every night. More importantly, it can have a tremendous impact on how you feel when you start your day’s work in the morning. For example, sleeping on a mattress that is too firm, can leave you with pain in your pressure points, and sleeping on a bed that is too soft can leave you waking up with pains and aches in your back, neck, and joints.

You see, the firmness of your new mattress determines, to a large extent, how comfortable you’ll find it. Keep in mind, though, that every sleeper has unique requirements. What you might find comfortable in a bed might not be the perfect firmness level for anyone else. Factors such as age, gender, weight, body type, and presence (or absence) of specific medical conditions, normally play a role in how your body feels mattress firmness.

Fortunately, there are options available to sleepers with different preferences, and the best option is to select the new mattress that meets your needs from the very beginning. Such mattresses have customizable firmness levels for each side of the bed and adjustable comfort layers that allow sleeper partners to adjust their comfort at any time.

The firmness of a mattress is something that isn’t always easy to change, especially if you purchase a mattress that does not have these features.

Support vs. Firmness

Many people use the terms support and firmness interchangeably when evaluating mattresses. However, they mean very different things when it comes to mattresses.

A mattress can have superior support with the right mattress core, and have varying levels of comfort, e.g.:

  • Firm: best for back-sleepers who prefer premium cushioned support.
  • Medium: great for side-sleepers who prefer a fair amount of balance between softness and support.
  • Medium-Firm: a perfect choice for stomach and certain back-sleepers alike.
  • Extra-Firm: best suited for back-sleepers who prefer very firm sleeping surfaces.

It’s important to select a mattress that offers an adequate amount of support for your sleeping needs along with the appropriate amount of cushioning comfort to help you rest easy throughout the night.

The One Firmness Fits All Myth

There are some mattress brands that consider themselves as one firmness fits all sleepers. What these mattress brands do is simply go with the numbers. For example, the average sleeper normally prefers a mattress that falls between 5 and 7 on the firmness scale, and this translates to a medium to medium-firm mattress. In other words, approximately 7 out of every 10 sleepers will find a new mattress within that range as comfortable.
Make 100% sure you’re within such range of firmness preference before you buy into such hype. Remember, if you prefer something firmer or softer, you’re likely to be unhappy with your new mattress.

Mattress Density and Body Mass Index

Body Mass Index (BMI) can help you ascertain the mattress firmness level, or Impression Load Deflection (ILD), which you’ll find most comfortable. A good rule-of-thumb is the larger your BMI, the firmer the mattress you’ll prefer, e.g.

  • If your BMI is above 31, you’re likely to find extra-firm mattresses to be your most comfortable sleep option.
  • If your BMI is between 26 and 31, you’re likely to prefer firm mattresses.
  • If your BMI is between 19 and 25, medium-firmness mattresses are likely to be most comfortable for you.
  • For BMIs below 19, you’re likely to prefer a soft firmness in your mattress.

Obviously, the above rule-of-thumb applies in addition to individual preferences dictated by sleep positions, e.g. most people who sleep on their sides prefer softer or medium mattresses, while those who sleep on their backs and stomachs prefer firmer mattresses.

Get The Best of All Worlds with Mattress Customization

It is very important to select a mattress brand that offers a wide variety of beds and firmness levels to accommodate the needs of a wide range of sleepers.
Make sure that the mattress you choose is not made until it is ordered, because that’s the most important criteria for ensuring you’ll get the most easily customizable mattress, according to your individual specific requirements.

In this fashion, not only can you adjust the softness and firmness levels when ordering online, but you can also adjust them both once the mattress has been delivered to your home. You can even have one side of your bed made softer than the other by adjusting comfort layers to increase or decrease the softness of the mattress. This is an excellent option for couples where one sleeper desires a firmer mattress than the other.

Exchanging the Comfort Layer on Your Latex Mattress

Furthermore, make sure that the mattress brand also offers you a comfort exchange program, where you can exchange the comfort layer on your latex mattress, and that you’ll have at least 3 months to figure out what your needs may be. During this trial period, you’ll be able to adjust your comfort layers to create the perfect balance of support and softness for getting your best night’s sleep yet.

Sometimes, it takes a while to discover how you really feel about the new mattress. If the firmness isn’t quite meeting your sleep requirements with your new mattress, you don’t have to go through the cumbersome process of sending back the entire mattress. What you can do is simply send the top latex layer back to the manufacturer and then they’ll send you a new layer in a different level of firmness, which almost always sorts out the problem without the need to return the entire new mattress.

You’re probably wondering if this exchange is practical. Well, if you need to adjust the firmness of your new mattress, all you’ll have to do is unzip the latex mattress zippered cover, and exchange your new top layer that the manufacturer sends out to you for the existing one. It’s no more difficult to add a mattress topper to a traditional mattress. Once you’re done, put the old latex layer in the box the new one arrived in, attach the UPS label you received and send it back to the manufacturer. Simple as this!

Tips on How to Sleep Through the Night

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Tips on How to Help Promote a Good Night’s Sleep

  • Stick to a sleep schedule. Go to bed and wake up each day at the same time. As creatures of habit, people have difficulty in adjusting to changing sleep patterns. Sleeping later on weekends won’t fully make up for the lack of sleep during the week and will make it more difficult to wake up early on Monday morning.
  • Exercise is great but not too late in the day. Try to exercise at least 30 minutes on most days but not later than 4 or 5 hours before your bedtime.
  • Avoid nicotine and caffeine. Coffee, certain teas, colas, and dark chocolate contain the stimulant caffeine, and their effects can take as long as 8 hours to wear off fully. Therefore, a cup of coffee in the late afternoon can make it harder for you to fall asleep at night time. Nicotine is also a stimulant, often causing smokers to sleep only lightly. Furthermore, smokers often wake up too early in the morning because of nicotine withdrawal symptoms.
  • Avoid alcoholic drinks just before bedtime. You might think having an alcoholic nightcap will help you sleep faster, but alcohol prevents you from REM sleep and deep sleep, keeping you longer in the lighter stages of sleep. You’ll also tend to wake up in the middle of the night when the effects of the alcohol have worn off. However, drinking alcohol in moderation is okay.
  • Avoid large beverages and meals late at night. A light snack is okay, but a large meal can cause indigestion that might interfere with sleep. And drinking too many fluids late at night might cause frequent awakenings to urinate.
  • Whenever possible, avoid medicines that disrupt or delay your sleep. Some commonly prescribed blood pressure, heart, or asthma medications, as well as some herbal and over-the-counter remedies for common allergies, coughs, and colds, may disrupt your sleep patterns. If you’ve got trouble sleeping, talk to your doctor (or pharmacist) to see if any medicines you’ve been taking might be contributing to your insomnia.
  • Don’t take naps after 4 p.m. Naps can help make up for lost sleep the night before, but late afternoon naps might make it harder to fall asleep at night time.
  • Relax before going to bed. Don’t over-schedule your day so that no time is left for resting. A reposing activity, such as listening to music or reading a book, should be part of your bedtime routine.
  • Take a hot bath before going to bed. The drop in body temperature after getting out of such bath might help you to feel sleepy, and it can help you to  slow down and relax, so you might be more ready to sleep.
  • Have a good sleeping environment in your bedroom. Get rid of everything that might distract you from the act of sleeping, such as bright lights, noises, an uncomfortable mattress, or warm temperatures. You’ll sleep better if the temperature in your bedroom is kept on the cooler side. A computer / smartphone / tablet / television in your bedroom might become a distraction and prevent you from a needed sleep. Having a comfortable mattress and an ergonomic adjustable pillow will help you to guarantee a good night’s sleep.

Best Supplement for Deep Sleep

Resurge is a deep sleep anti-aging weight-loss supplement recently launched. This deep sleep support formula was created to help anyone lose weight while they sleep using a 2-minute after-dinner routine to boost their benefits, and is fully FDA approved as well as GPM certified.

Nearly 60% of American adults are overweight, while 40% are considered obese. As obesity rates continue climbing, dietary supplements like Resurge are becoming more important than ever as there are several obesity-related health conditions that can arise from the body containing excess fat, causing everything from shallow sleep side effects to metabolic slowdown.

The following Resurge review covers everything it is described in the video, including the 8 ingredients found in the Deep Sleep and Human Growth Hormone (HGH) Support Formula as well as how the 2-minute after-dinner ritual works to help activate a process the product’s creator (John Barban) calls metabolic regeneration.

What is Resurge?

Resurge is a combination of deep sleep-enhancing, anti-aging night time, weight-loss supplement that contains 100% natural ingredients for helping consumers lose weight during your sleep. It is based on a proven breakthrough scientific discovery that identified the most important direct cause of weight gain.

Resurge was designed by Dr. John Barban, a specialist in sleep development, and addresses the real cause of excess belly fat, unwanted weight gain, and premature aging.

By taking Resurge every night just after dinner, you can activate your body’s natural fat-burning internal mechanisms and start losing weight overnight in a healthy fashion. This dietary supplement transforms your body into a fat-burning machine by addressing metabolism the right way. You’ll wake up skinnier the next morning no matter what your exercise, genetics, or diet are, because of the beneficial characteristics Resurge provides when utilized with a surprising discovery called the after-dinner ritual. This 2-minute routine is to be implemented after your last meal of the day and will have health-transforming body effects when used with the 8 natural ingredients found in Resurge.

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This after-dinner 2-minute routine is to be implemented after your last meal of the day and will have health-transforming body effects when used with the 8 natural ingredients found in Resurge.

Resurge Dosages and Ingredients

Resurge contains the following natural ingredients:

  • Melatonin: 10 mg
  • Ashwagandha: 150 mg
  • Hydroxytryptophan: 100 mg
  • Arginine: 1,200 mg
  • Lysine: 1,200 mg
  • Magnesium: 50 mg
  • Zinc: 15 mg
  • Theanine: 200 mg

Together, this unique blend of minerals, vitamins, herbal extracts, and amino-acids are supposed to activate the fat-burning fountain of youth within yourself.

Resurge includes ingredients such as melatonin, ashwagandha, and hydroxytryptophan in order to help you fall asleep quicker and also enjoy more restful sleep throughout the night.

Resurge includes arginine and lysine in order to raise levels of growth factors during sleep, which are linked to better body repairs and increased lean muscle mass. Your body needs these beneficial body growth factors to heal itself. Your body is already healing itself as you sleep, and Resurge will help enhance your body’s natural healing powers.

Arginine is a naturally-derived amino acid found in meats and dairy products. It aids in muscle development and it is very popular among body-builders seeking to maximize muscle gains. This ingredient can also stimulate fat metabolism, which will help you to lose weight. Multiple scientific studies confirm its efficacy, and it seems to work as advertised to kickstart weight-loss programs.

Lysine is an essential amino acid that plays a crucial role throughout the body, and you can find it in multiple athletic supplements. Lysine can kickstart any weight-loss program and boost energy levels in the body. Lysine is also required for the formation of collagen, a critical protein that gives structure to your bones and skin. Consumers often take collagen supplements to reduce the effects of aging.

Resurge is 100% natural, safe, and effective. Thousands of people take Resurge on a daily basis and there have been zero side effects reported. Resurge is FDA approved as well as GPM certified.

Resurge also contains theanine, magnesium, and zinc, which will also encourage your body to get a healthy night’s rest. Many sleep aids also contain all three of these ingredients. Theanine can soften the effects of caffeine, for example, while magnesium and zinc are often linked to more restful sleep.

Dr. John Barban says Resurge’s unique formulation makes a world of a difference and is something you’ve never seen before when used with the after-dinner ritual.

Resurge is manufactured in the United States, and all its ingredients are non-GMO (i.e. non-genetically modified organisms).

Dr. John Barban created this Resurge formula based on his own experience with fat-burning and deep sleep analysis and is described as a world-renowned metabolism and weight loss expert. He has a Master in Human Biology and Nutrition from Guelph University in Ontario (Canada).

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Dr. Barban has taught human performance at the University of Florida for several years, and has worked with – or created/innovated – brands like Venus Factor, Adonis Index, Rule Breaker Diet, Thin from Within, Flat Belly Forever, VFX Fat Loss System, Muscle Tech, Nx Labs, Slim Quick, BlueStar Nutraceuticals, V-Taper Solution, and Empowered Nutrition Products. offers personal weight-loss coaching and helps thousands of men and women lose body-fat.

Benefits of Tracking Your Sleep

Sleep Tracking Benefits

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A smart bed (mattress) comes with a technology that will track your sleep and will provide you with the data you need for improving its quality. Tracking your sleep will allow you to find out the ideal number of hours of sleep specifically for you. This will help lead to better overall health since the right amount of sleep is crucial to functioning at the best of our skills.

The very first thing a smart mattress will do for you is to track your sleep seamlessly, thus eliminating the need to wear an uncomfortable bracelet to bed or even sleep with your phone.

Then, you’ll discover how you sleep by automatically tracking data such as time asleep, bedtime, wake-up time, toss and turns, sleep breaks, heart rate, respiratory rate, light vs. deep sleep,  bed temperature, and room temperature.

A smart bed will collect such sleep data without you having to do anything. And to access your data, you simply open an app and discover your personal sleep information in the form of a report on your phone.

A truly smart mattress will adjust the temperature of your (queen or king) bed on each side before you even get into bed, will detect when you are in light sleep to wake you up and will connect with other smart devices in your home (e.g. smart coffeemaker) to make life easier for you.

When connected with an app, your smart mattress can also sense what stage of sleep you are in (light vs. deep vs. REM) and wake you up during your lightest stage within half-an-hour of your set alarm. Such integrations help lead to a smoother sleep experience overall.

Personalizing sleep is the next big step in sleep improvement. In reality, we all have different sleeping needs. A truly smart mattress will tell you when your sleep improves or not, so you can rest well and awake in a healthy mood. Through viewing your sleep nightly data on an app, you’ll be able to figure out how certain activities may impair sleep and ultimately helping you to sleep smarter.

Another important feature includes the measurement of REM sleep. REM is different from a deep sleep. Essentially, REM is for the brain and deep sleep is for the body.

REM is one of the main stages of sleep. It stands for Rapid-Eye Movement because it’s characterized by distinctive eye movements during sleep while the eyes are shut. The majority of your vivid dreaming happens during REM.

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Normally REM should make up about 20 to 25 percent of your nightly sleep. As you get older, the percentage of your REM sleep decreases down to around 15%.

Why is REM so important?
REM exists to encode memory, especially procedural memory, the kind that helps us to know how to do things, as well as creative problem solving and motor skills. REM sleep is also associated with maintaining important neural pathways and learning new information.

What does that mean for you?
REM is the sleep stage associated with the feeling of refreshment the moment you wake up after a good night’s sleep. During a full night of uninterrupted sleep, our brains have an opportunity to do some deep cleaning to remove neurotoxins.

What’s a good REM percentage?
Normally REM should make up about 20 to 25 percent of your nightly sleep. As you get older, the percentage of your REM sleep decreases down to around 15%.

How to Get More Hours of Deep Sleep?

All sleep stages are not of equal importance. REM, or rapid eye movement, is one of several sleep stages. But the right amount of deep sleep is crucial to your overall health and a good night’s sleep. Deep sleep helps to restore both your brain and your body.
Feeling rested is impossible without the proper amount of deep sleep. Thus, how exactly do you get more hours of deep sleep?

Keep bedtime consistent

Maintaining a sleep schedule is of paramount importance for getting more deep sleep. Going to bed and waking up at roughly the same time every day can improve the quality of your sleep. In order to ensure your body remains in deep sleep for the right amount of time, try sticking to your sleep schedule on a consistent basis.

Maintain a healthy diet

Drinks and meals are easy to underestimate when you’re considering to get more deep sleep. However, a healthy diet is essential for a healthy sleep schedule. Avoid specific heavy foods like pasta or ice cream before bed. Caffeine should also be avoided at least four hours before you’re planning to go to bed. Alcohol is also detrimental to sleep quality because it makes it harder to stay asleep throughout the whole night (although it often makes you fall asleep easier).


Whether through meditation, or other relaxation methods, it’s important to take time to calm your body and brain before bed, and will help you from staying awake late into the night thinking about daily life issues that cause stress.

No bright lights

The blue light emitted from screens may throw off your body’s internal clock, the so-called circadian rhythm. Your brain may trick you into believing it is not night time because of such light, making it more difficult to fall asleep and get enough deep sleep.

Track sleep

The best way to track is by understanding how much deep sleep you’re already getting. It is important to discover how you sleep by automatically tracking data such as time asleep, bedtime, wake-up time, toss and turns, sleep breaks, heart rate, respiratory rate, light v. deep sleep, bed and room temperature.

Manage temperature

Temperature is probably the biggest issue affecting sleep quality, causing frequent interruptions and thus reducing the period of your deep sleep. Even when we are awake, freezing and sweating are uncomfortable. To ensure good sleep quality, make sure the temperature of all aspects of your sleep environment (including your own internal temperature), are just right.

Brain Temperature

Temperature rises during rapid eye movement (REM) sleep. However, during non-rapid eye movement sleep, the temperature of both your body and brain falls.

It’s important to monitor how much time you spend in each cycle per night so you can adjust your bedroom temperature accordingly. Using a sleep tracker is a helpful way to ascertain your body temperature changes and sleep cycles nightly.

Body Temperature

Temperature also plays a major role in our body clock (i.e. circadian rhythm). Temperature informs the brain and body when to fall asleep and wake up. Our body temperature lowers naturally before sleep, thus it is important that external temperature factors such as sheets and blankets don’t interfere with your body’s natural circadian cycle. Taking a shower before bed can also help your body temperature lower so you can fall and stay asleep.

As you sleep, your body temperature gradually changes. Body temperature rises slightly to help us wake up in the mornings. Cotton pajamas and bed sheets are not only comfortable, but also help to regulate your body’s natural sleep temperature.

Room Temperature

During REM sleep, the body temperature is determined by the temperature of your bedroom. So in order to get a good night’s sleep, you’ve got to regulate your bedroom temperature, and the easiest way to do it is by adjusting or turning off the air conditioner, fan and/or heat.

Finding the right sleep temperature means taking the time to make sure the temperatures of your bedroom, mattress and body are properly regulated. Once you make sure that your sleep temperature is right, you’ll find that falling and staying asleep doesn’t have to be a nightly challenge.

Bed Temperature

Even if your body temperature is properly regulated, your bed temperature can throw off your sleep. And certain materials in many memory foam mattresses can cause you to sleep hot.

Best Mattress for Athletes

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You probably give 100% of yourself every day… Shouldn’t your mattress do the same for you, every night? If you’re looking for a mattress that is scientifically crafted specifically for people with an active lifestyle and elite athletes, you found the right page. Below you’ll find a comprehensive mattress buyers guide for athletes.

MOLECULE bed products focus on body recovery and rest, regulating its natural temperature and providing you with best support while you sleep.
MOLECULE mattresses are scientifically engineered to maximize airflow and facilitate cooling throughout the night, resulting in better temperature-regulation for ultimate sports performance and optimal sleep.

The result? Meticulously engineered bed products that efficiently transfer heat away from the body – an important factor for getting the most restorative sleep possible.

“Sleep is the most important recovery tool that I use. When I am able to wind down and get into deep sleep, my recovery is just that much better. With MOLECULE mattresses, sheets, and the rest of their entire line of sleep products, I’m getting the rest I need to propel me forward on the field and beyond. I’ve been a fan of their products since the first day I tried them and have noticed improvements in my overall fitness and performance as a result of better sleep from using MOLECULE.”
Alex Morgan – Forward U.S. Women’s Soccer team.

Backed by Science

Cool sleep is a guiding principle in the manufacture of a MOLECULE mattress for athletes. One of the most important factors that can influence the duration and quality of your body’s recovery during sleep is an adequate reduction in your core body temperature. Our body’s thermoregulation is less efficient during sleep, thus external controllable factors that affect temperature – such as the bed products you sleep on – are of paramount importance.

What is the right type of sleep?

In any given night of sleep, your body typically goes through 4 (four) distinct stages of sleep. One stage in particular – the so-called Slow Wave Sleep – is the most restorative stage for your body.

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Stage N3 is the deepest stage of sleep and the hardest to wake up from. | Typically represents 25% of the night of sleep. | Blood pressure drops | Breathing becomes slower, deeper, more rhythmic. | SLOW WAVE SLEEP IS THE MOST RESTORATIVE STAGE OF SLEEP.
“As someone who leads an active lifestyle, I pay attention to good nutrition and fitness, and I’m always on the lookout for proven ways to enrich my well-being. As an athlete and former Olympian, trust me when I say I understand sore joints and muscles. And, I know how important good sleep is for our bodies’ recovery, in feeling our best, and propelling us to work and play at peak performance. Sleeping on a MOLECULE mattress makes me feel well-rested, re-energized and ready for whatever lies ahead.”
Nastia Liukin, Molecule’s first athlete ambassador, and a 5-time Olympic Medalist.

Mattress Buying Guide For Athletes

People with an active lifestyle and elite athletes are well aware that scientific research has proven time and time again that the quality of your sleep can have a significant impact on your performance in sports. Getting reparative, deep sleep is the best way to help your body recover healthily and quickly from the previous day’s activities.

For athletes, finding a mattress that will promote undisturbed, deep sleep, is critical for helping their body to get ready for the next day of activities in sports.

In this Buyers Guide, we’ll be discussing the key issues that elite athletes should look for when buying a new mattress in the U.S. marketplace.

When it comes the time to replace your mattress, there are 4 major issues you should consider during your search: your body type, your sleep style, chronic pains and aches, and your personal preferences for firmness. Additionally, people with an active lifestyle and athletes need to consider these following issues:

High-Quality Materials. Buying a mattress incorporating high-quality materials may be more costly nowadays, but it will protect you later on from having to replace a saggy and unreliable bed.

Pressure Relief and Zoned Support. The top layers of your new mattress should conform to your body in order to relieve tension and pressure points, while still maintaining spinal alignment in healthy shape. Athletes should also look for additional lumbar support from their mattress, as it will prevent your torso from sinking too far into the bed.

Sleep-Promoting Technologies and Temperature Regulation. It’s impossible to get a good night’s sleep if you’re consistently waking up and feeling hot. Cooling and temperature regulating technologies help combat excessive heat during the night and contribute to deep sleep.

Furthermore, sleep trials allow you the opportunity to try your new mattress in the convenience of your home, risk-free. This will give you a more genuine experience of the mattress’ comfort for deciding if it is suitable for your needs.

Make sure that the mattress you’re purchasing comes with a warranty of at least 10 years. The average lifespan of a mattress is around 10-12 years, so a 10-year warranty will have you covered for as long as it is expected to last. Before your commitment to buy, read the warranty guidelines and have a clear understanding of what’s covered and what you would be responsible for in the event of an unexpected warranty claim.

Quality of Materials

Most mattress manufacturers will offer comprehensive information about how their beds are made and about respective materials incorporated. If an online retailer does not disclose such relevant information, it’s a sign you should consider an alternative brand.

Mattresses are manufactured from a wide range of materials. When assessing latex beds, look at whether it is 100% natural, or a synthetic blend. For innerspring beds, look at what the pocketed coils are made from, are they steel or a cheap metal? When evaluating memory foam beds, check the density of the top layer. Don’t forget to evaluate the cover of the mattress, and the fabrics used within the cover as well, as they all play an important role in the overall comfort of your bed.

Pressure Relief and Zoned Support

Finding a mattress that will provide healthy support for your muscles to recover and rest is critical to elite athletes. Nowadays, many mattresses include a layer that has been specifically designed to nurture a healthy spine and offer targeted pressure relief. However, there are plenty of beds that lack in this support layer. When conducting research, look for information concerning how the mattress will maintain aligned your spine’s natural curvature and how it will ease tension and pressure.

In order to properly support your body, a good mattress should be softer in areas like your shoulders and hips and firmer in areas around your neck, torso, and feet. These features will strengthen your body’s natural alignment and will reduce pains and aches. Athletes should also look for a bed with extra support in the middle of the mattress, because it will prevent your torso from sinking in it.

Sleep-Promoting Technologies and Temperature Regulation

The time you spend asleep is the opportunity for your body to recover both physically and mentally from the day’s events. Athletes require certain amounts of both light and deep sleep, as each stage of sleep is responsible for a specific facet of body healing. For example, light sleep is associated with regeneration and cell division, which directly links to faster muscle recovery. Getting 8-9 hours of sleep after an intensive workout can also help build your muscles. And during deep sleep, hormones are secreted to help keep your body processes in sync.

To get restorative rest, it’s critical that you spend an adequate amount of time asleep to go through each stage of sleep. Sleep-promoting technologies that keep you cool, and create a peaceful sleeping environment, are beneficial in helping you stay asleep.

Motion isolation, for example, helps prevent movement from transferring throughout the mattress. If you move around, or share the bed with a restless partner, you shouldn’t be disturbed by the bed shifting with such tossing and turning.

Nowadays, there are lots of cooling technologies used in mattresses to prevent you from overheating while you sleep. These include copper-infused and gel-infused foams, summarized below:

  • Copper is a highly conductive material, which acts as a magnet for heat, and it dissipates and absorbs body heat in the mattress to ensure the bed remains cool. Copper also eases sore joints and reduces inflammation – especially important for elite athletes. Furthermore, copper is naturally antibacterial and antimicrobial, ensuring that your bed is germ-free.
  • Cooling gel and gel beads draw heat away from your body and out of the mattress, keeping your temperature neutral.

Different Types of Mattresses

  • Nowadays, innerspring mattresses are becoming less popular among consumers, but they’re still a comfortable solution for getting a good night’s sleep. Innerspring beds are bouncy and although they can’t cushion your body the way latex or memory foam do, they’re still very responsive and can promote a healthy spine by keeping you lifted on the mattress, never sinking into it.
  • Latex offers a variety of sleep-promoting benefits. It is a more breathable foam, so it helps preventing heat from being trapped in the mattress. Unlike memory foam, latex is more responsive and bouncy. Though it cushions you and feels comfortable, it doesn’t allow you to sink into the mattress as much and instead holds you more on top of the bed. All-natural latex is hypoallergenic and free from chemicals, so it’s a great choice for eco-friendly consumers and for kids.
  • Memory foam is one of the most popular mattress types, particularly among bed-in-a-box brands. If you suffer from chronic pain, memory foam is ideal. It is considered the best material for pain relief because of its ability to relieve pressure and contour to your body. Such beds feel more cushioning and cradling and will help alleviate stress on your spine. Furthermore, memory foam beds are great at isolating motion. If you share the bed with a restless partner, it might be the best solution for undisturbed sleep.
  • Hybrid beds combine a pocketed coil system with foam layers. Some hybrid models feature memory foam, others contain latex, and a few use both memory foam and latex to create a very comfortable sleep surface. Because hybrids combine a variety of high-quality materials, they’re often the most expensive kind of mattresses sold.

Sleeping Positions

Your sleep style is the most important factor in ascertaining how firm your next new mattress should be.

If you’re a back sleeper, you’re best suited for a firmer mattress because it will keep you lifted and will promote your spine’s neutral alignment.

Side sleepers, on the other hand, are best suited for medium-soft mattresses because they’re supportive enough to foster a healthy spine, but soft enough to cushion the hips and shoulders. A common issue these sleepers experience is pressure points in the hips and shoulders, which are largely a result of sleeping on a mattress that is too firm. Medium-soft mattresses will allow your hips and shoulders to compress more, thus alleviating pressure.

Stomach sleeping is considered to be the unhealthiest sleep position, because it can result in back pain later on your life. If you do sleep often on your stomach, you need a very firm mattress to do so, because your center of gravity shifts to your mid-section. If your bed is not firm enough, or does not offer the proper lumbar support, this can cause your torso to sink in the mattress, overextending your spine. To prevent putting added stress on your spine, nothing like trying to switch up how you sleep.

Did You Find Your Next Mattress For Athletes?

Sleep trials will give you the opportunity to try your new bed in the comfort of your home, risk-free — helping you choose the best mattress for athletes.

What’s the Best Sleeping Temperature for My Bedroom?

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You’ve probably already woken up a few nights covered in sweat or freezing. Recent research suggests that 67-68 degrees Fahrenheit is the ideal bedroom temperature for sleeping, but the question should be whether everyone sleeps best at such temperature. Well, the answer is different from person to person, and figuring out the optimal sleep temperature isn’t always so clear-cut.

Furthermore, the best sleep temperature isn’t always consistent since it varies with age. As our bodies change in life, so should sleep temperature. Babies and kids should normally sleep around 65-70 degrees Fahrenheit, while adults should sleep in a bit colder environment, around 60-68 degrees Fahrenheit.

Sleep quality decreases when temperatures radically increase or drop in the bedroom, and should never go above 75 degrees Fahrenheit or below 54 degrees Fahrenheit, since that greatly disrupts your sleep.

Men and women also have different preferences in terms of optimal sleep temperatures: the former often prefer slightly colder bedrooms than the latter because of differences in metabolism among gender.

And if you suffer from insomnia, sleeping below 67 degrees Fahrenheit may help to improve sleep quality and quantity.

Your bed temperature also affects what temperature your room should be at night. If you normally sleep hot, it might be because your current mattress does not provide proper airflow, thus trapping heat. Before you adjust the thermostat in your room, consider the hypothesis that your bed may be the main culprit for sleeping too hot (or too cold).

Ultimately, 67-68 degrees Fahrenheit is a great temperature range to start out with. If you wake up shivering or sweating, increase or decrease the temperature accordingly to get the best possible sleep.

Restless Legs Syndrome (RLS) and Sleep

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How people sleep with the Restless Legs Syndrome

Restless legs syndrome (RLS), is a neurological disease that causes an irresistible urge to move your legs, often accompanied by unpleasant or unusual sensations. RLS symptoms may also involve arms and other body parts. Because RLS most often occurs in late evening, it can severely disrupt sleep and reduce the quality of your life.

Using sleep data and self-reported behaviors, factors like exercise, caffeine, and alcohol intake affect sleep among people with RLS symptoms:

  • People with RLS take an additional 10 minutes to fall asleep (i.e. 55 minutes  versus 45 minutes for the general population);
  • People with RLS sleep on average 73 hours less over the course of one year when compared to the general population;
  • People with RLS that drink coffee during anytime of the day may increase their toss and turns during sleep by up to 23%;
  • People with RLS that exercise late in the day can lead to 30 minutes less sleep (i.e. 6:36 hours versus 7:06 hours for the general population);
  • People with RLS that take 4 or more alcoholic drinks per day will wake up 60% more during the night, lowering significantly the quality of their sleep.

Here are 5 tips you can try on your own for easing restless legs:

  1. Take a warm shower or bath just before bedtime;
  2. Do crossword puzzles or another mentally engaging activity before you go to sleep;
  3. When RLS symptoms develop in bed, try massaging or rubbing lightly your legs;
  4. If RLS strikes when you’re asleep, get out of bed quickly for a brief walk in-house and such symptoms might just disappear; and
  5. Avoid spending more than 30 minutes awake in bed with such symptoms… you don’t want to develop any insomnia disorder.

Causes of RLS

  • While the true cause of RLS is still unknown, researchers have uncovered a link to iron deficiency and/or dopamine in the brain.
  • Genetics may also be a factor because RLS often runs in families. However, other medical conditions such as low levels of iron, pregnancy or renal failure may cause RLS to occur more frequently;
  • Roughly 20% of women develop RLS during pregnancy, but such symptoms often disappear a few days before or after child birth;
  • Brain iron deficiency is a contributing factor for the development of RLS;
  • RLS is common in patients who require dialysis for end-stage renal disease;
  • Damage to the nerves of the hands or feet from any number of causes, including diabetes, often accompanies the disease.
  • Attention deficit hyperactivity disorder (ADHD) is common in children and adults with RLS.

Periodic Limb Movements in Sleep (PLMS)

A key issue for people who have RLS symptoms is difficulty in falling or staying asleep. 80% of individuals with RLS have periodic limb movements during sleep (PLMS). These movements occur every 20-30 seconds, on and off, throughout the night, causing partial awakenings that disrupt sleep.

If these RLS symptoms continue to prevent you from falling asleep or routinely wakes you up at night, talk to your doctor and start collecting, tracking, and analyzing your own sleep data. A good night’s sleep will help you function at the very best of you.

Top Ten Sleep Myths

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Top Ten Sleep Myths

Myth 1:  Sleep is a time when your brain and body shut down for relaxation and repose.

There is no evidence showing that any regulatory system and/or major organ in the body shuts down during sleep. Actually, some physiological processes  become more active while we sleep, e.g. activity of the pathways in the brain needed for learning and memory is heightened and also secretion of certain hormones is boosted.

Myth 2:  Getting just one hour less sleep per night than needed won’t have any effect on your day time functioning.

This lack of sleep won’t make you significantly sleepy during the day. However, even slightly less sleep can affect your ability to respond quickly and think properly, and it can compromise your ability to fight infections as well as cardiovascular energy and health equilibrium, particularly if such lack of sleep carries on. If you systematically don’t get enough sleep, ultimately a sleep debt builds up that will make you overly tired during the day.

Myth 3:  Your body adjusts quickly to different sleep schedules.

Your biological clock makes you most drowsy at night and most alert during daylight. Therefore, even if you work the night shift, you’ll naturally feel sleepy when night time comes.

Most people can reset their biological clock, but only by appropriately timed signals — and even then, by less than 2 hours per day, at best.  Therefore, it can take more than a full week to adjust to a different altered wake/sleep cycle, such as you encounter when switching from working the night shift to the daily one or traveling across several time zones.

Myth 4: People need less sleep as they get older.

Older people don’t require less sleep, but they often find their sleep less invigorating or get less sleep. That’s because as people age, they spend less time in the restful, deep stages of sleep and are more easily awakened.

Older people are also more likely to have medical circumstances that interfere with their sleep, e.g. insomnia.

Myth 5:  Extra sleep at night can cure you of problems with excessive day time fatigue.

Not only is the quality of sleep important but also the quantity of it. Some people sleep 8 or 9 hours per night but still feel exhausted when they wake up because the quality of their sleep is poor. A number of sleep disorders influence the quality of sleep.

Sleeping more hours won’t alleviate the day time sleepiness these conditions or disorders cause. However, many of these disorders or conditions can be
treated effectively with medical therapies or with changes in behavior.

Myth 6: You can make up for lost sleep during the week by sleeping more on the weekends.

Although such sleeping pattern will help relieve part of a sleep debt, it won’t completely make up for the insufficiency of sleep. This pattern also won’t make up for diminished performance during the week because of not sleeping enough. Moreover, sleeping later on the weekends can affect your biological clock so that it will be much harder to go to sleep at the right time on Sunday night and get up early on Monday morning.

Myth 7:  Naps are a waste of time.

Although naps do not substitute for a good night’s sleep, they can be restorative and help counter some of the impaired performance that results from not getting enough sleep at night.
Naps can actually help you learn how to do certain tasks quicker.
But avoid taking naps later than 3 p.m., as late naps can interfere with your ability to fall asleep at night. Also, limit your naps to no longer than 1 hour because longer naps will make it harder to wake up and get back in the swing of things. If you take frequent naps during the day, you may have a sleep disorder that should be treated.

Myth 8: Snoring is a normal part of sleep.

Snoring during sleep is frequent, particularly as a person gets older. Snoring on a regular basis might make you sleepy during the day and more susceptible to  heart disease and/or diabetes. Furthermore, some studies link frequent snoring to poorer school achievement and problem behavior in children. Frequent, loud snoring can also be a sign of sleep apnea, a serious sleep disorder that should be treated by a doctor.

Myth 9:  Children who don’t get enough sleep at night will show signs of sleepiness during the day.

Unlike adults, children who don’t get enough sleep at night typically become more active than normal during day time and they also show difficulty in  behaving properly and paying attention. Thus, they may be diagnosed incorrectly as having attention deficit hyperactivity.

Myth 10: The main cause of insomnia is worry.

Although stress or worry can cause a short bout of insomnia, a persistent inability to fall asleep at night can be caused by a number of other factors. Certain sleep disorders and medications and can keep you awake at night. Other common causes of insomnia are anxiety disorders, depression, and arthritis, asthma, or other medical conditions with symptoms that become more troublesome at night. Some people who have chronic insomnia also appear to be more excited than normal, so it is more difficult for them to fall asleep.