It is often said that a hard mattress is better for the back. In reality, it is not that simple, explained us Professor Damien Léger of the National Institute of Sleep and Vigilance: “The mattress must be adapted to your weight. If you are thin, a fairly soft mattress is recommended. For a slightly strong person, a firmer one is recommended. Here’s how to test yours, or the one you’re going to buy.
First, lie down on your back: if you can pass your hand between the loins and the mattress, it is because the mattress is too firm for you. Your column is not aligned.
Then, lie on your side and lean on your elbow: if it sinks, the mattress is not firm enough. This can wake up pain at night, interfere with frequent changes of position and cause multiple arousals and therefore non-restorative nights.
Remember that bedding ages … It should be changed every ten years maximum, and before if it shows signs of fatigue. It is advisable to have a box spring and a mattress of the same brand, and to renew the two sets: the manufacturers adapt them and this improves the comfort of the set. So you can be sure not to make bad choices. For example, a box spring is not suitable for foam or latex mattresses. And contrary to what one might think, a slatted base provides excellent comfort.
Last tip: for a bed double, if there is a significant difference in weight between the sleepers, it is better to opt for two mattresses adapted to each one that you assemble.
How to choose the right pillow?
Often overlooked, a good pillow is essential for restful sleep. Too soft or too hard, too thick or too thin, it leads to a bad position of the head and neck with, as a result, fatigue, stiff necks, stiffness in the neck and headaches. So, as with your mattress, you make sure you choose your pillow according to three criteria, as Alexandra Haïm, head of the Pillow House in Paris, explains.
the sleeping position: in order to avoid neck or back strain, your head should be in line with your spine when it is resting on the pillow. Depending on whether you sleep on your back, stomach or side, the thickness of thepillow will therefore be different. On the side, opt for a thick (over 9 cm) and firm model. Ergonomic pillows are particularly suitable for this position because they fill the space in the crook of the neck. Adept of the position on the stomach, choose a flat pillow (5-6 cm) so as not to break your neck. For the position on the back, all thicknesses are suitable, then it is a matter of preference.
your stature: always with a view to respecting the correct head / spine alignment, it is important to take into account the build and build. “If you are a small build (size XS or S), choose a thin pillow (8-9 cm). Conversely, a corpulent person with square shoulders, sleeping on their side, will turn to a thick, firm pillow in order to properly support the strongest pressure exerted on the pillow, ”explains our specialist.
pillow comfort: soft, medium-firm or firm, it’s a matter of taste. Some like to feel their neck well supported while others prefer their head to sink into a soft pillow. To check it, do not hesitate to test the different types of pillow. “The idea is to find the right compromise between comfort and support,” adds Alexandra Haïm. The comfort of the pillow depends on the nature of the filling: the denser the filling, the firmer the pillow will be.
The foam (in polyurethane or natural latex) gives a firm and compact pillow, guaranteeing good cervical support. It is recommended for people with neck pain upon waking up. “It is the foam that provides the best support, while having the advantage of being durable, healthy and hypoallergenic,” adds our pillow expert. There are also shape memory foams that mold to the contours of the head for optimum support and comfort.
The down and the goose feather (the must) or duck provide unparalleled swelling. They are chosen above all for comfort, less for their therapeutic virtues. Downside: this traditional filling has a shorter lifespan and is not recommended for people with allergies.
Synthetic fibers (polyester) are the economical and hypoallergenic solution. Their weak point: they keep warm and promote perspiration.
Ergonomic pillows
In the shape of a wave, the ergonomic pillow hugs the cervical curve when you sleep on your side. The head being in the extension of the spine, the cervicals are relieved of any tension while being well maintained. “These are positioning pillows, they are not suitable for everyone. They are dedicated to people with muscle pain upon waking, stiff necks, cervical osteoarthritis, specifies the specialist. It is also necessary to choose it according to its build. “
Quilt or blanket, what is healthier?
Quilt or blanket; feather, synthetic or wool … the debate rages on, studies and expert opinions follow one another … and are not alike. However, the consensus seems to advise against even natural blankets, because they have undergone many treatments. As for duvets, synthetic ones (preferably hollow silicone polyester fibers) are recommended for asthmatics or people with allergies. They also have the advantage of being able to be machine-washed, unlike natural down duvets, which are difficult to wash and dry. Down, on the other hand, has the advantage of being light, breathable and antiperspirant.
When choosing your duvet, another criterion must be taken into account for serene nights: comfort! We make sure that his duvet is large enough for the size of his mattress: allow 80 cm more than the width of the mattress and 40 cm more in length. Another point: thermal comfort. A duvet should keep warm without dampness. We check the grammage and we choose it according to the temperature of its room. For synthetic duvets, it varies from 200 to 500 g / m²; the higher it is, the warmer the duvet. For natural duvets, the quality is linked to both the weight and the percentage of down. Between 80 and 95% down, you will never be cold (even with a filling less than 300 g / m²).
How to maintain them?
You wash your duvet at least once a quarter and ventilate it as soon as you change your sheets. It is recommended to renew your duvet every 5 years on average for synthetic duvets, every 10 or 15 years for a duvet with natural filling.
As for the sheets, “only washing the sheets and pillowcases at 60 ° C, every two weeks, is effective against mites which die from 58 ° C”, explains Marcel Guedj in his book “A healthy and allergy-free house” (Fleurus, 2010).
If the pillows and mattresses have dust mite covers or protective fleece covers, we also think about washing them regularly.
