When it comes to achieving a restful night’s sleep, the type of mattress you choose can make a significant difference. For Australians who sleep on their side, finding the right mattress is crucial for comfort and overall health and reaching out to a qualified sleep specialist for adults in Australia can be beneficial. This guide is written by our sleep specialist and it will help you navigate the options available and choose the best mattress for side sleepers in Australia.
What are the side sleepers problems?
Side sleepers of Australia often face specific challenges related to their sleep position. One of the most common issues is shoulder or hip pressure point pain. When side sleeping, these areas can bear the brunt of body weight, leading to discomfort and potentially disrupting sleep. Additionally, side sleepers need to ensure their mattress provides the correct alignment of their body to avoid waking up with aches or stiffness.
The right mattress can also aid in improved back alignment, which is essential for avoiding morning discomfort and maintaining overall spinal health. Furthermore, proper mattress support can contribute to better digestion and easier breathing, as the right alignment can alleviate pressure on internal organs.
What Kind of Mattress Do Side Sleepers Need?
The Best Materials
For side sleepers, materials that provide both support and cushioning are ideal. Memory foam and latex are excellent choices because they conform to the body’s contours, reducing pressure points while offering optimal support. Memory foam, in particular, excels in contouring and cushioning, while latex offers a bit more bounce and durability.
Firmness Level
The firmness of the mattress plays a crucial role in determining comfort for side sleepers. A medium to medium-soft mattress is generally recommended for side sleepers. This firmness level provides enough cushioning to prevent uncomfortably sinking into the mattress, while still offering adequate support for proper alignment.
Support Relief
A mattress that offers good support relief helps distribute body weight evenly, which is particularly important for side sleepers. This type of support prevents pressure from accumulating on the shoulder and hip areas, reducing the risk of pain and discomfort.
Pressure Relief
Side sleepers need a mattress that cushions the pressure points—primarily the shoulders and hips. Memory foam and hybrid mattresses, which combine foam and innerspring systems, are often praised for their pressure-relieving properties. These materials adapt to the body’s shape, offering customised support and relieving pressure.
For side sleepers with lower back pain
Side sleepers who experience lower back pain may find that their sleep position exacerbates their discomfort. This position can sometimes lead to unnatural pressure on the lower spine and hips due to the top leg sloping downward, which disrupts proper spinal alignment. To alleviate this issue, side sleepers should place a pillow between their legs. This simple adjustment helps support the top leg and maintain better alignment, reducing strain on the lower back and promoting a more comfortable sleep.
For side sleepers with shoulder pain
Side sleepers who experience shoulder pain may suffer from prolonged pressure on the shoulder, which can lead to inflammation of the bursal tissues. This inflammation often results in ongoing discomfort, stiffness, and limited shoulder mobility. To mitigate this, side sleepers should consider using a mattress that offers adequate cushioning and support, as well as a pillow that keeps the head and neck aligned to reduce pressure on the shoulder and improve overall sleep quality.
For side sleepers with hip pain
For side sleepers with neck pain
Side sleepers who suffer from neck pain should be cautious about using pillows that are too thick or too fat as well as mattresses that are too firm or too soft. Excessive pillow height can lift the head and neck too much, leading to additional strain and discomfort. This can also happen if the mattress is too soft, sinking your shoulders too much causing the unnatural neck angle. The same thing can occur, but in the other direction with a pillow that is too thin or a mattress too firm. To prevent this, it’s important to choose a pillow with the right thickness and support to maintain proper alignment and the perfect mattress that maintains alignment once you’ve sunken into it. Additionally, modifying your current pillow or selecting one specifically designed for side sleepers can help provide the necessary support and alleviate neck pain, ensuring a more restful and comfortable sleep.
How do you know when it is time to buy a new mattress?
According to the sleep foundation, we should be changing our mattress every 6-8 years. However depending on your mattress quality and whether you also use mattress protectors, it might be difficult to know when you need to upgrade. Below are some different ways you can self assess whether your mattress may need to be replaced.
- Visible Wear and Tear: Notable sagging, lumps, or tears in the mattress cover.
- Discomfort or Pain: Persistent aches or pains, particularly in the back, hips, or shoulders, even after adjusting your sleep position.
- Age of the Mattress: Generally, mattresses should be replaced every 7-10 years, depending on the quality and materials.
- Noise: Unusual creaking or squeaking sounds when moving on the mattress.
- Allergies or Dust: Increased allergy symptoms or noticeable dust accumulation, which can indicate the mattress is harbouring allergens.
- Sleep Disturbances: Frequent waking during the night or trouble falling asleep, despite maintaining a consistent sleep routine.
- Change in Support: A noticeable decline in the mattress’s ability to support your body, leading to discomfort or poor sleep posture.
Best Mattresses For Side Sleepers in Australia
Many companies claim their mattresses are the best at providing support during your sleep. Unfortunately there is no one mattress that is perfect for every person, as every person has a different body shape and sleeping position. The following mattresses in Australia are highly rated and would be worth considering when making a purchase for a new mattress.
Best Overall Mattress for Side Sleepers in Australia
The Pure Mattress from Ecosa combines latex and memory foam for a comfortable night’s sleep with extra support. It also allows good airflow with a micro coil layer sandwiched between gel memory foam and pinhole latex. Another added bonus is that it allows adjustable firmness via an engineered flippable layer featuring our famous BounceTech™ foam and Dunlop latex.
More Recommended Mattress Choices for Side Sleepers in Australia
For side sleepers that need a little more support, the SleepMaker Miracoil is an excellent choice. It has edge to edge, head to toe support with a z-shaped continuous coil support system that’ll cushion you while minimising sagging and spinal misalignment. Feel the softness and relief of memory foam comfort layers coated with Kulkote for temperature management that lasts. Enjoy the best of comfort and support wrapped into one with the Miracoil.
The Macoda mattress wins awards for good reasons. It combines multiple layering with a cool-touch top cover and foam and memory foam that can be adjusted for individual comfort. It can be delivered to your home with a 100 day trial period to ensure you’re happy with your new mattress.
For a slightly firmer mattress, consider the Koala mattress with its 3 zones of support from your shoulder, hips and legs. It has flippable firmness and partner preference layer, so you can adjust as you go.
What else do you need to improve your side sleeping experience
Beyond choosing the right mattress, there are several other factors that can enhance your side sleeping experience:
- Pillow Choice: A supportive pillow that keeps the head and neck aligned with the spine is essential. Consider pillows made of memory foam or latex that can maintain their shape and provide the necessary support. For more information on selecting the perfect pillow for you, click HERE.
- Mattress Topper: If you’re not ready to invest in a new mattress, a high-quality mattress topper can provide additional cushioning and pressure relief. Look for toppers made of memory foam or gel-infused materials for added comfort.
- Proper Bedding: Opt for breathable and moisture-wicking bed linens to maintain a comfortable sleeping environment. This can help regulate your body temperature and improve sleep quality.
What are some further points to consider when purchasing a new mattress in Australia?
When shopping for a mattress in Australia, consider the following factors to ensure you choose the best option for your needs:
- Firmness Level: Determine whether you prefer a firm or soft mattress based on your sleep position and personal comfort. Side sleepers typically need a medium to medium-soft mattress for optimal pressure relief.
- Materials: Look for high-quality materials such as memory foam, latex, or hybrid designs that provide support and durability. Each material has unique benefits for comfort and support.
- Support and Pressure Relief: Ensure the mattress offers adequate support for proper alignment and effective pressure relief for sensitive areas like the shoulders and hips.
- Size and Dimensions: Choose a mattress size that fits your bed frame and suits your space requirements. Common sizes include single, double, queen, and king.
- Climate Considerations: Consider materials that suit Australia’s climate, such as breathable and moisture-wicking fabrics, to regulate temperature and enhance comfort.
- Trial Period and Warranty: Check if the mattress comes with a trial period and a warranty, which can provide peace of mind and the opportunity to test the mattress before fully committing.
- Budget: Set a budget that aligns with your financial situation while ensuring you invest in a mattress that meets your comfort and support needs.
- Testing in Store. Testing a mattress in-store requires more than just evaluating the bed itself. To accurately gauge comfort, you should recreate your at-home sleeping environment. Wear loose-fitting clothing to move freely and, if you’re mattress shopping with a partner, both of you should test the options together. Bringing along your favorite pillow is also advisable, as it can reveal if your current pillow is contributing to sleep issues or back pain. Using your own pillow in-store allows you to better assess how well the mattress and pillow work together for optimal support.
Frequently Asked Questions (FAQs)
What mattress should I get if I am a side sleeper?
Side sleepers generally prefer a soft or medium-soft mattress as it helps relieves pressure points. In the end it will come down to individual comfort of the person, as everybody is built slightly differently. Side sleepers should often avoid firm or extra firm mattresses.
How soft should my mattress be if I sleep on my side?
It comes down to the individual as their body shape and weight should be considered. Your mattress should be soft enough that you don’t feel any pressure points, particularly in your shoulders and hips, whereas firm enough to support your neck and spine alignment.
Is Memory Foam good for side sleepers?
Yes, memory foam is a good choice for side sleepers.
How can I stop knee pain or lower back pain whilst sleeping on my side?
Placing a pillow in between your legs/knees can help alleviate pressure points and keep your spine in a better alignment.
Still struggling with sleep?
If you’ve chosen a mattress that meets the needs of side sleepers of Australia and are still struggling to get a good night’s sleep, consider these additional steps:
- Evaluate Your Sleep Environment and Sleep Hygiene: Ensure that your bedroom is conducive to restful sleep. This includes keeping the room dark, quiet, and cool. Investing in blackout curtains or a white noise machine may help. If you need more help assessing your sleeping environment and sleep hygiene practices, click HERE for more information.
- Consult a neck/spine Specialist: If discomfort persists, consult a chiropractor, physiotherapist or healthcare professional to make a formal assessment on your complaints and recommend appropriate treatment. They can provide personalised advice or recommend certain stretches and exercises that may reduce your pain. This may also include your posture and ergonomic set up in your office.
- Adjust Sleep Position: Sometimes, experimenting with different sleep positions or using pillows to support different areas of your body can help alleviate discomfort and improve sleep quality. Body pillows can be great for this.
- If you still can’t fall asleep: If you are struggling to fall asleep, or maintain sleep you may have insomnia. If this is the case then consulting with a qualified sleep specialist can be beneficial in helping to revert your sleep back to normal and have you waking up feeling refreshed and rested. Cognitive Behavioural Therapy for Insomnia (CBT-I) is an evidence based and scientifically backed treatment and is considered the most effective treatment for curing long term insomnia. TM Insomnia Treatment provides one on one CBT-I to patient anywhere in Australia through online consultations.
Choosing the right mattress for side sleepers is crucial for comfort and health. By considering materials, firmness, and support, as well as optimising your sleep environment, you can significantly improve your sleep quality and overall well-being.
