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Sleep Wellness

A woman on her side in her Leesa bed

You spend roughly 1/3 of your life sleeping, so how you sleep definitely matters. In fact, Sleep positions play a critical role in the quality of rest that you get at night and they can directly impact the severity of various medical conditions. It’s important to think about the way you sleep so that you can get the best night’s rest and wake up feeling healthy and refreshed. 
Note: Since we will be talking about how sleep position can impact health conditions, we want to be clear we're not trying to provide medical advice here. You should speak with your healthcare provider if you have questions about preventing or managing a specific health problem.
With that out of the way, let's proceed!<h2>What Is the Best Sleeping Position?</h2>
A healthy sleeping position promotes spinal alignment from head to hips. But at the same time it takes a person's overall health needs and preferences into consideration. While people can learn to sleep in a different position, most have a usual way they prefer sleeping--side sleeping, sleeping on your back, or on your stomach. You developed this placement as a child, so it's hard to break, even if you realize it's causing problems.
Each sleep position has pros and cons for health, so carefully consider them. And know that sleeping position needs can change as you age.
Ultimately, if you do have a strong preference, there's probably a reason for it. It's comfortable for you. We won't tell you you have to give it up. But we will discuss how best practices for your sleeping style can support the benefits of that position while reducing the negatives.<h2>Sleeping on Your Side</h2>
If you prefer the side sleep position, you're in good company. Around<a href="https://pubmed.ncbi.nlm.nih.gov/29138608/"> 6o% of people</a> spend most of their nights on their side. Men are more likely to side sleep than women. Kids tend to sleep in all positions equally before choosing a preferred sleep style.
Side sleeping tends to be better for people:<ul><li>With acid reflux (gastroesophageal reflux disease)</li><li>With obstructive sleep apnea or snoring</li><li>With back pain</li><li>Who are pregnant</li><li>Who are older</li></ul>
Side sleeping does have some drawbacks, though:<ul><li>Can cause sleep wrinkles (a temporary face distortion)</li><li>Increases the rate at which you<a href="https://www.healthline.com/health/beauty-skin-care/sleep-wrinkles-prevention"> develop permanent wrinkles</a></li><li>Can increase shoulder pain, especially in those with arthritis</li><li>Can misalign the spine if legs aren't kept aligned</li><li>Can increase back pain if alignment is not maintained</li><li>May experience pressure point on the hips</li><li>May find you need to alternate sides more often to avoid pain</li></ul><h3>Left Side Sleeping Vs. Right Side</h3>
You may be wondering at this point: is one side better than the other? While side sleepers will likely need to switch sides because it relieves pressure, sleeping on the left side is considered healthier because it puts less strain on your liver, responsible for much of the body's detoxification. The left side also <a href="https://www.sleepfoundation.org/physical-health/gerd-and-sleep">seems to relieve the severity</a> of acid reflux and GERD.<h3>Best Sleeping Position for Pregnancy</h3>
The best position is on your side with the knees bent when pregnant. Most will recommend the left side for the reasons mentioned above. Plus, it increases blood flow to the baby and vital organs. It makes sure the belly is properly supported.<h3>Sleeping Positions to Avoid During Pregnancy</h3>
Experts generally recommend that a pregnant woman not sleep on her back beyond the first trimester. In the second and third trimester, it puts the weight of the growing uterus on your organs and spine. This could lead to acid reflux, indigestion, poor circulation, and even a clot.<h3>Best Sleeping Position for Back Pain</h3>
Side sleeping is considered one of the best sleep positions for back pain, as long as you follow good spinal alignment. Side sleeping can relieve low back pain.
For upper back and neck pain and prevention, choose a pillow that only lifts your head roughly the distance between your ear and outer shoulder. If your neck is at an angle up or down, you'll strain it.<h3>Best Sleep Positions for Sleep Apnea</h3>
Side sleeping and stomach sleeping are generally best for people with sleep apnea or excessive snoring.<h3>Tips for Side Sleepers</h3>
While there are cons to this popular sleep position, many can be reduced or eliminated by choosing the right bedding. If you spend more time on your side, you're looking for a medium-firm mattress. This falls into the middle of the scale between ultra-soft to firmest of the firm. It will offer you the spinal support you need while reducing pressure points, which may reduce the number of times you need to engage in spontaneous sleep positions to avoid pressure pain.
Consider testing a mattress before committing to it. You can, of course, go into a mattress store to do this. But that's a little awkward. When you choose a Leesa, you get a 100-day at-home mattress trial, and we even pay the return shipping in the lower 48. The hand-crafted<a href="https://www.leesa.com/products/leesa-hybrid-mattress"> Leesa Sapira Hybrid</a> is the perfect medium-firmness for side sleeping.
Choose a low, firm pillow to maintain good neck alignment. A soft pillow may seem like it would reduce wrinkles. But it can make them worse because your face sinks into it instead of sitting on top of it.
Keep your knees together and pull them up toward your chest into a fetal position, if you prefer. If your knees hurt or struggle to stay together, try putting a small, firm pillow between your knees.
Try to keep your face pointed forward rather than tucking your chin, which strains the neck.
Finally, try to keep your arms below your head, preferably at your sides. This may be hard for some people, but it is the best sleep position for side sleepers if you can achieve it.<h2>Sleeping on Your Back</h2>
On your back offers the most health benefits unless you have one of the conditions above that makes back sleeping less than ideal. It's best for helping you maintain a<a href="https://www.chiro.org.au/sleep-for-your-spine/"> natural curve in your spine</a>.
Some of the pros of back sleeping include:<ul><li>Reducing heartburn and acid reflux (only if you keep your head elevated). Otherwise, it can have the opposite effect.</li><li>Reduce neck pain</li><li>Reduce lower back pain</li><li>Prevent shoulder pain</li><li>Prevent hip pain</li><li>Can stay in the position longer because no pressure pain</li><li>Can help those who have problems sleeping because of pain</li></ul>
Cons include:<ul><li>Back pain can get worse in some people. This usually happens because of pillow or mattress issues.</li><li>Some people will toss and turn more if they're trying to force themselves to be back sleepers, although you can learn to be a back sleeper over several nights.</li></ul><h3>Best Sleeping Position for Neck Pain</h3>
Back sleeping is considered the best sleep position for neck pain. But your pillow mustn't be too high. In fact, many back sleepers don't sleep on a pillow or keep pillows to either side of their head.<h3>Best Sleeping Position for Stuffy Nose</h3>
Back sleeping allows for effective drainage. Prop your upper back up on pillows to open your airways. However, a propped-up position can cause neck pain over time, so you should only use this position when you're stuffy or have heartburn.<h3>Tips for Better Back Sleeping</h3>
Back sleeping is reasonably easy for back sleepers. One of the biggest issues people have with back sleeping is that they prefer side sleeping but need to back sleep to reduce pain and pressure.
To encourage back sleeping, try a combination of the following:<ul><li>Start on your back</li><li>Put a pillow on either side of your torso. This reminds your sleeping brain not to turn you over without waking you up.</li><li>Place a pillow under your knees.</li><li>Place a pillow on either side of your head with no or a low pillow under your head</li><li>Make sure your mattress isn't too firm, too soft, or caving in</li><li>Use a rolled-up towel under your neck if you feel you need neck support</li></ul>
Your mattress type is critically important here as well. A mattress that's too firm with flatten your spine's natural curve rather than supporting it. A too soft mattress will cause your spine to sink into the bed unnaturally. You'll also benefit from a <a href="https://www.leesa.com/products/leesa-hybrid-mattress">medium-firm mattress</a>. You can achieve this with a hybrid mattress or<a href="https://www.leesa.com/products/leesa-mattress"> high-density all-foam mattress</a>.<h2>Sleeping on Your Stomach</h2>
When it comes to the best sleep positions, sleeping on your stomach is not at the top of our list. It has a lot of drawbacks. But it's very comfortable for some people. It's vital that if you are a stomach sleeper, you know how to do it in a way that causes the fewest issues.
First, what are the pros?<ul><li>Reduced snoring and sleep apnea</li><li>Stress reduction. Sleeping on your stomach may provide you with comfort after a stressful day because it mimics giving someone a hug.</li><li>Improved digestion</li></ul>
Yes, that's about it.
Cons include:<ul><li>Fastest face wrinkling</li><li>Back and neck strain</li><li>Shoulder pain</li><li>Increased acid reflux</li><li>Hard to maintain as you get older</li><li>Not good for pregnancy unless you have a specialized pregnancy belly pillow</li></ul><h3>How to Sleep Better on Your Stomach</h3>
When sleeping on your stomach, use a thin pillow or no pillow under your head. Place a thin pillow under your pelvis or lower abdomen to elevate it slightly. This maintains a more natural spine curvature.
Additionally, start a morning slow stretch routine, including touching your toes to alleviate some of the issues caused by stomach sleeping.
If being a stomach sleeper is causing you problems, try side sleeping while hugging a large pillow. The pressure on your chest and abdomen feels like a hug and can mimic the sensation stomach sleepers prefer.
The National Sleep Foundation recommends medium-firm to firm mattresses for stomach sleeping. And which you choose is a matter of preference. For most people, a medium-firm is ideal. The <a href="https://www.leesa.com/products/leesa-legend-mattress">Legend Hybrid by Leesa</a> provides the perfect hug and bounce for stomach sleepers.<h2>The Best Sleep Position</h2>
All sleeping positions have their pros and cons. But they also clearly have benefits for a person who prefers that position. Choosing the right mattress and pillow for your sleep position is vital to getting the best night's sleep in any sleep position. Regardless of how you prefer to sleep, <a href="https://www.leesa.com/pages/compare-mattresses">find the best mattress for your sleeping habits</a> at Leesa.<be>
 <h3>FAQs:</h3>
 
What do different sleeping positions mean?
Based upon sleeper surveys, certain personality types tend to prefer certain sleeping positions.<ul><li>Side sleepers who like the fetal position are often shy.</li><li>A person who side sleeps in a more elongated position tends to be open but also suspicious of others' intentions.</li><li>Side sleepers who sleep with their arms in front of them tend to be older and often open-minded but also cynical.</li><li>Hands up stomach sleepers tend to be younger and are often social but withdraw when criticized.</li><li>Back sleepers with hands at their sides tend to be reserved and analytical. This makes sense because most back sleepers are not naturally back sleepers. They chose to become back sleepers and trained themselves to do so because of the many benefits.</li><li>Back sleepers with hands over their head are most often male. They tend to have high emotional intelligence. They're sometimes giving to their detriment, and they're good listeners.</li></ul><be>
What is the healthiest sleeping position?
The healthiest sleep position for most people will be back sleeping without a pillow. But if you have certain medical conditions like sleep apnea, snoring, or acid reflux left side sleeping is usually a better option. What is the best way to sleep at night?
The best way to get a good night's sleep is first to choose a sleep position that's both comfortable and supportive of your health needs. And know that as we age, we often need to change our sleeping positions to reduce pressure. Choosing the right mattress and pillow for your sleeping position helps you get the most benefits with the fewest drawbacks from your position of choice. If you thought you'd have to give up your favorite sleep position because of back pain or pressure points, you may find a better mattress that lets you keep your sleeping habits. </be></be>

The Best Sleeping Positions for a Good Night’s Rest

Are you an early bird or a night owl? This common get-to-know-you question is more than just an icebreaker or personal preference. Whether you’re up with the sun or work late into the night, your natural sleep tendency is largely dictated by biology.That’s right! It’s called a <a href="https://stjoseph.stlukeshealth.org/healthy-resources/blogs/what-are-sleep-chronotypes-which-one-are-you">sleep chronotype</a>, and it’s something you're born with. While most people can defy their natural sleep preference, getting up early when they must and staying up late with friends despite their preset natural clock, this switch-up can have some poor effects like drowsiness or irritability. So most people like sticking to their regular sleep habits, but it is possible to change.&nbsp;The real question is: Is one sleep pattern better than the other? Do morning people actually get better sleep, or do night owls have the right idea? Read on to discover the optimal time to fall asleep and wake up.&nbsp;<h2>The science behind early birds and night owls</h2>Sleep is a science that researchers are only now starting to understand. New research suggests that humans sleep to restore the brain's operating system to an optimal state. Important functions like transferring <a href="https://medicine.yale.edu/news-article/sleeps-crucial-role-in-preserving-memory/">short-term memory to long-term</a> also happen during sleep.&nbsp;While scientists still don’t know the exact reasons <a href="https://artsci.washu.edu/ampersand/why-do-we-sleep-researchers-propose-answer-age-old-question">why humans need sleep</a>, it’s still essential for life, so our bodies function with a biological internal clock that helps us rest regularly. This function is referred to as the <a href="https://my.clevelandclinic.org/health/articles/circadian-rhythm">circadian rhythm</a>. It's the body's 24-hour internal clock, naturally set by the brain, that regulates sleep, hormones, digestion, and temperature. Your sleep chronotype guides when you feel most awake and most sleepy.Research suggests that <a href="https://rightasrain.uwmedicine.org/body/rest/sleep-chronotypes">sleep chronotype</a> is a genetic function that you’re born with. Some twin studies show that, despite different lifestyles, twins share similar sleep patterns, a.k.a. sleep chronotypes. This genetic component is what makes a morning person bright-eyed and bushy-tailed at 6AM and helps a night owl do their best work at midnight.But why did some people evolve to stay up late while others wake up early? In our modern world, it might be simpler if we were all on the exact same schedule and had the same chronotypes, but different chronotypes may be an <a href="https://www.psychologytoday.com/us/blog/the-bridge/202203/night-owls-arent-lazy-rethinking-sleep-variation">evolutionary survival function</a>.&nbsp;Hunter-gatherer societies benefited from staggered sleep schedules. It meant there were always people keeping watch over the group, limiting the chances of surprise attacks from animals or other humans. Nowadays, the only animal attack you’re likely to experience while sleeping is your cat's nightly zoomies, but evolutionary traits tend to stick around, and sleep chronotypes are likely here to stay.&nbsp;<h2>Pros and cons of early birds vs. night owls</h2><h3>Early birds</h3>Early risers with traditional work schedules have it made—they’re perky and ready to go for their 8 AM commute. Morning people experience a better mental state in the early morning and tend to have a more stable mood throughout mid-day.&nbsp;But the transition from day to night can be challenging, especially when it comes to late-night socializing. This means that adapting to workplaces with late-night meetings and work dinners can be a challenge for early birds. There’s also potential for missed friend and family late-night events.&nbsp;People with this chronotype actually struggle more than night owls when adjusting to schedule changes. Circadian rhythms tell early birds who are up late that it's time to go to bed, making it more challenging to stay up into the evening hours.&nbsp;<h3>Night owls</h3>Some studies suggest that night owls tend to be <a href="https://www.imperial.ac.uk/news/254738/being-night-associated-with-mental-sharpness/">mentally sharper</a> and score better on specific intelligence tests. The catch is that sleep duration also has a significant effect on mental sharpness, so you may not see those benefits if you’re up until 1 AM and getting up six hours later for work.&nbsp;Regardless, those who go to bed later are excellent at adapting to late-night entertainment schedules and flexible work. Night owls can stay up late chatting the night away or burning the midnight oil without any issues.&nbsp;However, some night owls risk building a lot of <a href="https://www.webmd.com/sleep-disorders/what-is-sleep-debt">sleep debt</a> due to early morning school or work requirements. Sleep debt refers to the difference between the sleep you need and the sleep you get, putting night owls at risk of developing sleep disorders and metabolic issues.&nbsp;<h3>Does one get better sleep than the other?</h3>No studies yet prove severe and permanent differences in sleep efficiency between early birds and night hours. Neither group appears to have a higher sleep quality or deeper <a href="https://www.webmd.com/sleep-disorders/sleep-101">REM cycles</a>. This is probably because circadian rhythm, not chronotype, influences REM.&nbsp;The same study that covered night owls and mental sharpness also found that getting between <a href="https://www.medicalnewstoday.com/articles/night-owls-appear-to-have-better-brain-function-new-study-finds#7-to-9-sleep-hours-optimal-for-brain-health">7–9 hours of sleep</a> is vital for brain health. The amount of sleep you get greatly determines sleep quality, and night owls who are forced to wake early, disrupting their REM, may struggle to get good sleep. Conversely, morning birds who work in industries that stay up late—servers, performers, and creatives—also struggle.&nbsp;Both sleep types are also affected by <a href="https://health.clevelandclinic.org/light-night-can-interfere-sleep">artificial light</a>, especially from screens. It can suppress your melatonin and completely disrupt your circadian rhythm. So, as fun as <a href="https://www.webmd.com/balance/what-is-doomscrolling">doom scrolling</a> is, it’s a good idea to avoid screens at least in the hour leading up to bedtime.&nbsp;<h2>Can you change your chronotype?</h2>While genetics play a role, sleep patterns can be changed. If you’re struggling to align your natural chronotype with real-life demands, here’s how to adjust or <a href="https://www.leesa.com/article/how-to-fix-your-sleep-schedule">fix your sleep schedule</a>.&nbsp;<h3>Tips to become more of an early bird</h3>You don't have to live life as a victim of your late-night preferences. Become the early bird that gets the worm by:&nbsp;<ol><li>Going step-by-step: Gradually adjust your bedtime by 15 to 30-minute increments each night. This means moving your entire nightly routine bit by bit to slowly adjust to your new sleep schedule.&nbsp;</li><li>Using the morning sun: Your body naturally views light as a cue to wake up. Try leaving your blinds open or set them on a timer to open with the sunrise. A sunlight simulator works too.&nbsp;</li><li>Avoiding screens / blue light: Some night owls need to cut out all screens and the <a href="https://health.ucdavis.edu/blog/cultivating-health/blue-light-effects-on-your-eyes-sleep-and-health/2022/08">blue light</a> that comes from them at night. Any amount of nightly screen time can make it so much harder to fall asleep.&nbsp;</li></ol><h3>Tips to become more of a night owl</h3>Enjoy late-night socialization without the yawns using these tips.&nbsp;<ol><li>Use the lights: Keep the lights on throughout your home in the evening to avoid early triggering of melatonin release.&nbsp;&nbsp;</li><li>Structure your wind-down: Stick to a wind-down routine that starts at a specific time of night. This will get your body used to the rhythm of falling asleep at a later time.&nbsp;</li><li>Keep a consistent schedule: If you want to stay up past 11 PM on the weekends, then you can't go to bed at 7 PM on the weekdays. Try to keep a somewhat consistent schedule.&nbsp;</li></ol><h2>Tips for better sleep—no matter your chronotype</h2>No matter when you sleep, the quality matters. Even a night owl would struggle to stay up past midnight if they got poor sleep the night before. In addition to the tips above, you can improve your sleep quality by:<ul><li>Using <a href="https://www.leesa.com/article/brown-noise-vs-white-noise">white or brown noise</a> machines to lull you to sleep</li><li>Using a <a href="https://www.leesa.com/article/best-sleep-trackers">sleep tracker</a> to check for weak spots in your sleep schedule or quality&nbsp;</li><li>Being mindful of other key factors that impact your sleep, such as diet and stress</li></ul>Of course, one of the biggest factors when it comes to sleep quality is your bed itself. A supportive, pressure-relieving, high-quality mattress naturally leads to better and longer sleep. It's much easier to adapt your sleep schedule and stay asleep when you're resting on a supportive cloud.&nbsp;<h2>Find your perfect mattress for better sleep</h2>The right mattress can make a world of difference in sleep quality for both early birds and night owls. So, if your bed is starting to sag or lose its supportiveness, explore Leesa’s options to find your perfect match.&nbsp;Whether you prefer an all-foam mattress like the <a href="https://www.leesa.com/products/leesa-mattress">Leesa Original</a> or want to live in the lap of luxury with the <a href="https://www.leesa.com/products/leesa-legend-mattress">Legend Hybrid Mattress</a>, we’ve got just what you need for a good night’s sleep—every night.&nbsp;Take the <a href="https://www.leesa.com/pages/mattress-quiz">mattress quiz</a> to discover your perfect fit!

A lady sleeping on her side on a leesa mattress and pillow 2 small

Early Birds vs. Night Owls: Who’s Getting Better Sleep?

Allergy sufferers often spend their nights itching, sneezing, and popping antihistamines like they’re candy—basically, the exact opposite of a good night's sleep. Allergens like dust mites, pet dander, and pollen often accumulate in bedding and indoor air, worsening symptoms at night.If allergies are disrupting your nights, making it harder to fall and stay asleep, here are some actionable tips to help you kick nighttime allergy symptoms to the curb.&nbsp;<h2>Why do allergy symptoms get worse at night?</h2>It’s a terrible trick of fate that many allergy sufferers experience intense nightly symptoms. Allergies and sleep do not get along. But there are reasons for this phenomenon, and <a href="https://www.medicalnewstoday.com/articles/why-are-allergies-worse-at-night#link-to-sleep-apnea">allergy research</a> shows that certain types of allergies, such as allergic rhinitis (a.k.a. hay fever), increase disruptive sleep symptoms. So let’s look at why allergies affect sleep so intensely.&nbsp;<h3>Reason #1: Lying down = nasal congestion worsens</h3>Gravity is your best friend when it comes to nasal congestion. When sitting, standing, and walking upright, the forces of gravity help <a href="https://www.uclahealth.org/news/article/chronic-stuffiness-could-be-rhinitis">drain your sinuses</a> (yep, it’s as icky as it sounds). But when you lie down, gravity starts working against you, making it harder for your clogged sinuses to drain. The result is excess mucus buildup and congestion.<h3>Reason #2: Indoor allergens accumulate in the bedroom</h3>It may not seem like the bedroom is a high-traffic area of the home, but we spend hours sleeping and resting there every single day. This means that indoor allergens like dust mites and pet dander have plenty of opportunity to accumulate.<a href="https://www.lung.org/clean-air/indoor-air/indoor-air-pollutants/dust-mites">Dust mites</a> aren’t your standard creepy crawly house dwellers. These microscopic, insect-like creatures are invisible to the naked eye, and they don’t bite or sting, which is very considerate.&nbsp;Instead, they consume dead human skin cells and, via their feces, urine, and decomposing bodies, help make dust. Gross, right? Maybe that dust behind the TV that no one can see is actually worth cleaning up after all.These little dust machines trigger inflammation in your nasal passages and set off allergies if you have a sensitivity to them. Mites thrive in bedding and upholstery and generally anywhere that humans spend a lot of time. So, sorry to say, extermination isn’t really an option.Pet dander is another factor, especially if your pet sleeps in bed with you or in the same room. Dander refers to the microscopic dead skin flakes that all pets produce. While some breeds or types of animals may shed more or less dander, there’s really no avoiding it altogether. These little flakes linger on carpets, furniture, and bedding and bring about severe symptoms for those with even a mild <a href="https://www.mayoclinic.org/diseases-conditions/pet-allergy/symptoms-causes/syc-20352192">pet allergy</a>.<h3>Reason #3: Pollen and outdoor allergens follow you inside</h3>Allergens like pollen stick to hair, skin, and clothes, transferring to pillows and sheets. It’s also pretty difficult to pollen-proof your residence. The fine powder floats in through tiny cracks and gaps in walls.&nbsp;Those with seasonal allergies can physically feel the effects of pollen sneaking into the house. Have you ever woken up with your eyes irritated and swollen? Sneezed yourself into a restless sleep in the springtime? That's the increased pollen count at work. Unfortunately, studies show that the time of day when <a href="https://acaai.org/news/lowest-pollen-counts-occur-between-400-a-m-and-noon/">allergies are at their worst</a> is late afternoon to bedtime.&nbsp;So, if you've been feeling more itchy or sneezy right before bed, it’s not all in your head. Bedtime is an allergy attack hour.&nbsp;<h2>How to reduce allergy symptoms for better sleep</h2>If coughing and sneezing aren’t an ideal part of your nighttime routine, here’s how you can keep those allergens out of your bedroom and get the rest you need.<h3>Control your sleeping environment</h3>It's impossible to control every aspect of your sleeping environment. Upstairs neighbors are always going to vacuum at 1 AM. The neighborhood dogs will joyously howl way too early in the morning. However, there are things that you can do inside your bedroom that help reduce allergy symptoms and lead to better sleep.<h4>Source control&nbsp;</h4>The most effective way to control indoor air pollution is via <a href="https://www.epa.gov/indoor-air-quality-iaq/inside-story-guide-indoor-air-quality">source control</a>. This means controlling the sources of allergies by preventing dust and pollen accumulation in the first place, and it starts with <a href="https://www.leesa.com/article/how-do-i-clean-my-mattress">cleaning your mattress</a>, floorboards, vents, bedding, and other areas where they like to hide. This source control process will help you keep dust mites, pet dander, and pollen under control.&nbsp;<h4>Air purification</h4>Next, set up an air purifier that comes with a HEPA (high efficiency particulate air) filter. These filters remove particulate matter from the air without emitting dangerous ozone. Air purifiers can capture <a href="https://ehs.umass.edu/air-purifiers-fact-sheet">99.97% of airborne particles</a> as small as 0.3 microns (µm), including dust, pollen, mold, and bacteria. They are specifically rated for 0.3 µm particles because these are the most difficult to trap, so their efficiency in capturing other particle sizes is even higher.&nbsp;<h4>Humidity levels</h4>You should also pay attention to indoor humidity levels and adjust as needed. Is it too dry? Use a humidifier to prevent dry nasal passages from cracking and becoming uncomfortable. Too humid? Use a dehumidifier to prevent mold and mildew growth and help you breathe easier.&nbsp;<h4>Ventilation</h4>Ventilation is key to avoiding the buildup of allergens in the air, but as a person with allergies, you also need to keep your windows closed to block pollen and outdoor allergens from getting in. This means we need to get creative when it comes to proper bedroom ventilation.&nbsp;Keep your bedroom door open and use your air purifier to help promote air circulation and ventilation within the room. A ceiling or tower fan can also be a great ventilation booster.<h3>Bedtime hygiene habits to reduce allergies</h3>You're undoubtedly a squeaky clean sleeper, but these specific habits do a lot to reduce sleep allergies.&nbsp;<ol><li>Shower before bed: This may not be your normal routine, but showering removes pollen and dust from your skin. Even the simple act of washing off with water can make a big difference, especially during pollen season.&nbsp;</li><li>Wash your hair and face: Pollen clings to your hair, eyebrows, and any other facial hair. If you don't have time for a shower, then a quick brush of your hair and wash of your face will prevent pollen from transferring to your pillow.</li><li>Change clothes before bed: Even sitting on the edge of your bed in your outside clothes can transfer loads of dust and pollen to your bedding, giving you a runny nose all night. So change into your sleep clothes before touching your bed—or change into different sleep clothes if you’re rocking the WFH pajamas look.&nbsp;</li></ol><h3>Medication and home remedies</h3>Allergies can <a href="https://www.sleepapnea.org/sleep-health/allergies-and-sleep/">worsen or even cause</a> sleep disorders like obstructive sleep apnea, and those with intense seasonal allergies can actually feel the pollen count rising. For these allergy sufferers, allergy medications and home remedies can make a huge difference in sleep quality.&nbsp;<ul><li>Take an over-the-counter allergy medication: <a href="https://www.nhs.uk/conditions/antihistamines/">Antihistamines</a> like Zyrtec, Claritin, and Benadryl block and mitigate histamines, the chemical compound your immune system releases in the presence of an allergen. But keep in mind that some allergy meds have to build up in your system before they become effective, while others start working immediately.</li><li>Use a neti pot or saline spray: These methods flush out allergens from sinuses and can temporarily relieve a runny or stuffy nose. Using the flush method takes practice, so take it slow and follow the included instructions.</li><li>Try steam therapy: The relief from steam therapy is unmatched. The steam helps to loosen mucus and soothe your airways, opening the sinuses and reducing congestion. Plus, you don’t need any special equipment—just fill a bowl with steaming hot water, keep your face about a foot from the surface, drape a towel over your head, and breathe deeply for 2–5 minutes.</li></ul><h2>How your bedding impacts allergies</h2>Your mattress, pillows, and blankets can harbor allergens like dust mites, pet dander, and mold spores. Poor-quality, old, or unprotected bedding can worsen symptoms, even if you follow all the other allergy tips. So it's important to follow specific maintenance and cleaning practices when it comes to your bedding.&nbsp;<h3>Best practices for mattress care and allergy prevention</h3>Keep your mattress and bedding in tip-top shape with these best practices for allergy prevention.<ul><li>Wash sheets and pillowcases weekly: Use hot water (130°F+) to kill dust mites. Different sheets and pillowcases will have different wash requirements, so double-check the manufacturer’s instructions.&nbsp;</li><li>Use a mattress protector or encasement: This prevents allergens from settling into the mattress, which is vital because it’s a little challenging to toss your mattress in the wash.&nbsp;</li><li>Vacuum your mattress monthly: This removes dust and allergens from the surface and keeps them from embedding themselves deeper.&nbsp;</li><li>Replace your pillow every 1-2 years: Old pillows are a dust mite paradise. Plus, even the best pillow will experience a little wear and tear after a year or two.&nbsp;</li></ul><h2>Upgrade your sleep: Leesa’s solutions for allergy sufferers</h2>While allergens like to hide in every nook and cranny, the tips we’ve shared will give you a fighting chance against dust mites, pollen, pet dander, and more. But if you’re noticing more and more sleep disturbances despite following these allergy mitigation tips, it may be your mattress. Once those allergens work their way into your bed, it’s hard to get rid of them.If you have a newer mattress that you still love, our <a href="https://www.leesa.com/products/ultra-cool-mattress-protector">Ultra Cool Mattress Protector</a> or <a href="https://www.leesa.com/products/mattress-encasement">Mattress Encasement</a> can create a barrier between you and those pesky allergens.&nbsp;But if your mattress is old and filled with icky allergens, it’s probably time for an upgrade to something a little fresher, like our <a href="https://www.leesa.com/products/natural-hybrid-mattress">Leesa Natural Hybrid Mattress</a>. This luxurious mattress is made with natural, hypoallergenic materials for cleaner, healthier sleep.Shop Leesa’s sleep solutions for better allergy relief, so you can get the high-quality sleep you deserve.

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How to Sleep with Allergies: Stopping the Nighttime Sniffles

Most people have experienced acid reflux. It’s a burning sensation in the chest or upper back that might come with an awful taste, burping, and even nausea. In short, it’s the absolute worst, and for some, acid reflux isn’t just an occasional annoyance. It often strikes when you should be at your most comfy: at bedtime.The good news is that your sleeping position and mattress choice can significantly affect health issues like acid reflux. Factors like adjustable beds and proper positioning are proven solutions, and even small changes can lead to better sleep. Here, we’ll explore what chronic acid reflux is, its causes, and possible solutions to help you sleep better at night.<h2>What causes acid reflux at night?</h2>Gastroesophageal reflux disease (<a href="https://www.mayoclinic.org/diseases-conditions/gerd/symptoms-causes/syc-20361940" target="_self">GERD</a>) is the term for chronic acid reflux, which around <a href="https://www.yalemedicine.org/conditions/gerd-gastroesophageal-reflux-disease" target="_self">20%</a> of people in the United States have. Acid reflux occurs when stomach acid flows back into the esophagus, the tube connecting the mouth and stomach. This backward flow can irritate the esophageal lining and cause symptoms like:<ul><li>Heartburn</li><li>Backwash of food or sour liquid in the throat</li><li>Upper stomach, back, or chest pain</li><li>Dysphagia, a.k.a. trouble swallowing</li><li>Feeling like there’s a lump in your throat</li><li>An ongoing cough</li><li>Laryngitis, a.k.a. inflammation of the vocal cords</li><li>New or worsening asthma</li></ul>Other symptoms not listed include sleep deprivation and feeling pretty frustrated. This is all made worse by the fact that GERD and regular acid reflux worsens when lying down. Gravity is literally working against you, pushing a flow of stomach acid up your esophagus. However, there is a solution. Proper sleep positions put gravity back on your side and make regular, pain-free sleep possible again.<h2>Best sleeping positions for acid reflux relief</h2>Eliminating or at least minimizing nighttime acid reflux symptoms requires a strategic approach to sleep. You're entering the boot camp of sleep, and you'll leave armed with the best positions to eliminate GERD symptoms.<h3>Sleeping on your left side</h3>Studies suggest that one of the<a href="https://www.health.harvard.edu/diseases-and-conditions/whats-the-best-sleep-position-to-combat-heartburn" target="_self"> best positions to combat acid reflux</a> is sleeping on your left side. Sleeping in this position clears acid significantly faster than when you lay on your back or right side. Reduced acid exposure can help alleviate heartburn pain and lower the risk of tissue damage and other serious complications.If you're not usually a left-side sleeper, then you may need some tips to help you fall asleep in this position.<ul><li>Get the right mattress: A medium-firm mattress is best to stop you from wobbling onto your back or stomach in the middle of the night. Plus, this type of mattress provides plenty of pressure relief and supports spinal alignment.</li><li>Get a pillow for your knees: Pop a pillow between your knees to feel more comfortable and help keep you on your side.</li><li>Align your arms: Rest your arms out in front of you and slightly down. Ideally, they will be parallel with your body. This helps prevent you from pushing up and out of this position in the middle of the night.</li></ul><h3>Avoiding back and stomach sleeping</h3>Back and stomach sleeping are the norm for many people, but both can make your acid reflux much worse. These positions place gravitational and positional pressure on the lower esophageal sphincter (LES)—the muscles that control the flow of acid and food between the esophagus and stomach—allowing acid to leak past the LES and up your throat. This exacerbates your GERD-related symptoms, making it almost impossible to get good rest.<h3>Elevated back sleeping with an adjustable bed</h3>Now, before we get into the best sleeping position for acid reflux, it's important to understand that this is a practical solution designed to limit reliance on GERD medications.<a href="https://www.yalemedicine.org/news/proton-pump-inhibitors-ppi" target="_self"> Providers have concerns</a> over the long-term effects of these medications, and for many, medicine is only part of the solution.In actuality, it's no fun to be 100% reliant on heartburn medication. An elevated sleeping position can help reduce the need for meds and provide relief from nighttime acid reflux.<a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7816499/" target="_self">Studies show </a>that bed elevation is both a cheaper and safer alternative to medications. A wedge pillow works in a pinch, but an adjustable bed can be positioned to the exact angle of your liking and supports good sleep throughout the night. An elevated angle helps your LES do its thing and keep pesky acid where it belongs. So put gravity on your side with an elevated sleeping position.

<h2>Why an adjustable bed is ideal for acid reflux relief</h2>Is it a bird? A plane? No, it's an adjustable bed here to save the day! A convertible bed is like the Superman of the sleep world—and a real lifesaver for anyone with chronic acid reflux. With an adjustable bed frame, the touch of a remote allows you to easily raise and lower the head and foot positions of your bed. It takes seconds to achieve the ideal angle for minimizing acid reflux. Plus, if you or your partner snores or suffers from back pain, an adjustable bed can alleviate these issues too!The best part of an adjustable bed is that, even in the middle of the night, it only takes one touch to find a more comfortable position that relieves acid reflux. You can easily fall back asleep and stay asleep with minimal fuss and interruptions. With the <a href="https://www.leesa.com/products/adjustable-base" target="_self">Leesa Adjustable Base</a>, you can adjust your bed with an easy-to-operate, wireless remote featuring six intuitive buttons, including one-touch settings for Zero Gravity, a neutral body posture that simulates weightlessness, and Flat Position for quick comfort adjustments.The head and foot articulation options mean you can easily adjust your angle to reduce acid reflux and other sleep concerns like snoring, joint pain, and pressure point pain. Notably, the king-size option supports two Twin XL mattresses, so each sleep partner can adjust their side independently. Is your partner suffering from GERD and needs a 40-degree sleep angle, but you're peachy-keen at 20 degrees? It's not a problem with Leesa's adjustable bases. Plus, the <a href="https://leesa.com/products/adjustable-base-pro" target="_self">Leesa Adjustable Base Pro</a> takes comfort a step further with additional features, including built-in massage, USB charging ports, under-bed lighting, and an upgraded wireless remote with programmable presets. It’s like sleeping on a GERD-free, tech-savvy cloud. <h2>Choosing the best mattress for acid reflux</h2>Of course, you’ll need to pair your adjustable bed with the right mattress for peak comfort. Not all mattresses are ideal for acid reflux, and it's important to consider both your personal sleep preferences and beneficial sleep positions for GERD. The top things to look for include:<ul><li>Compatibility with adjustable bases: Innerspring mattresses won’t work with an adjustable base, and neither do some hybrids. (Hint: All of Leesa’s mattresses are 100% compatible with our adjustable bases.)</li><li>Pressure-relieving features: Memory foam delivers the pressure-point relief that’s especially important for side sleepers.</li><li>Medium firmness: For most people, a medium-firm mattress delivers the perfect blend of comfort and support. But really, it comes down to personal preference.</li></ul>The right mattress enhances the benefits of an adjustable base, providing optimal support and pressure relief for overall improved sleep quality. Want to upgrade your sleep setup and save time and money? Check out Leesa’s <a href="https://www.leesa.com/products/sapira-adjustable-bundle" target="_self">Sapira Adjustable Bundle</a>. With this bundle, you’ll get the cozy yet supportive Sapira Hybrid Mattress, the Adjustable Base Pro, and a moisture-wicking Cotton Blend Sheet Set. It’s a one-click sleep solution. <h2>Additional tips for managing acid reflux while sleeping</h2>Without proper treatment or management, acid reflux can lead to more severe health issues like <a href="https://www.mayoclinic.org/diseases-conditions/esophagitis/symptoms-causes/syc-20361224" target="_self">esophagitis</a>, esophageal cancer, obstructive sleep apnea, or Barrett’s esophagus. Needless to say, prolonged acid exposure is not good for your esophagus. You deserve to be healthy and feel well-rested in the morning, and these lifestyle adjustments can also help reduce acid reflux symptoms for better sleep:<ul><li>Avoid eating before bed.</li><li>Identify and limit “trigger foods” (e.g., coffee, acidic foods, and spicy foods)</li><li>Avoid smoking and limit alcohol.</li><li>Eat smaller and more frequent meals.</li><li>Eat slowly. </li><li>Wear loose-fitting clothing around your abdomen. </li></ul>But let’s be honest—sometimes you're craving a spicy chicken sandwich, and nothing else will do. Other times, it doesn’t matter what you eat—your GERD is just going to act up. This is when your sleep environment makes a huge difference. Excellent sleep positioning and the right mattress work together to limit your acid reflux and help you get deep, comfortable sleep.<h2>Keep nighttime acid reflux under control with Leesa</h2>Don’t let acid reflux rule your dreams. Adopt a left-side sleeping position and consider an adjustable bed for acid reflux relief. Let gravity do the work, keeping stomach acid where it belongs—in your stomach.Leesa's adjustable bases and mattresses are thoughtfully designed to improve sleep quality and help you manage acid reflux effectively. The adjustable bases are compatible with all Leesa mattresses, but for a one-stop solution, consider the Leesa bundle option. All mattresses and bases are delivered right to your door and are super simple to set up. Own your sleep again and leave acid reflux behind with Leesa’s <a href="https://www.leesa.com/products/sapira-adjustable-bundle" target="_self">Sapira Adjustable Bundle</a>, or take the <a href="https://www.leesa.com/pages/mattress-quiz" target="_self">mattress quiz</a> to find your perfect bed.

Woman sleeping on a memory foam pillow

Best Sleeping Position for Acid Reflux: Get Nighttime Relief

Buying Guide

<h3>A building is only as solid as its foundation, and that’s a great analogy for why you should choose your bed base carefully.</h3>An excellent mattress is a key factor for better rest, but when you pair your mattress with the right foundation, you’re set to get the best sleep of your life. Today, you have quite a few bed base options, from a simple slatted frame to a fully adjustable base—and Leesa doesn’t shy away from setting the right stage.Let’s look at all your choices, which type is best for each mattress style, and why beds need bases anyway<h2>Do I really need a bed base?</h2>No. You can put your mattress on the floor. But, ew—because dog hair and dust bunnies. Your mattress is more vulnerable to allergens, dirt, pet hair, moisture, and mold or mildew on the floor. Using a proper bed base reduces exposure to dust mites as well, which are a common concern for allergy sufferers. For this reason alone, we don’t recommend setting your memory foam or <a href="https://www.leesa.com/article/what-is-a-hybrid-mattress" target="_self">hybrid mattress</a> directly on the floor. But there’s another reason: carpet provides an uneven, soft base. So if you have carpet, a firm foundation is a great investment. Let’s also admit that it’s easier to get into and out of a bed that’s elevated, whether you prefer a modern low-profile lift or an epic Princess and the Pea “run and jump” height (some of us are really tall and don’t actually need a running start). TL;DR: Yes, you should opt for a bed base.

An adjustable base is a beneficial solution for people who suffer from sleep apnea, excessive snoring, asthma, or acid reflux.<h2>Types of bed bases (and mattresses that pair best)</h2>There are many bed base options today, from low-profile platforms to fully adjustable frames, so there’s something for every style and preference. Which one is right for you? Here’s what you need to know about<ul><li>Bed frames</li><li>Bed platforms</li><li>Mattress foundations</li><li>Adjustable bed bases</li></ul> <img asset_uid="blt04c38f9620871ea5" src="https://images.contentstack.io/v3/assets/bltdab0c7b06198f4c2/blt04c38f9620871ea5/64b00202ce1ee5f8618fdbb6/leesa-bases-frame-01.jpg" alt="leesa-bases-frame-01.jpg" height="auto"/> <h3>Basic bed frame</h3>Start with the basics. A standard <a href="https://www.leesa.com/products/leesa-frame" target="_self">bed frame</a> is the simplest way to get your mattress off the floor with a stable foundation. It's a simple four-sided frame, usually made of metal, that sits on legs or wheels and has either crossbars or slats running across it to hold your mattress. You can also use a bunkie board (a flat piece of plywood or particle board) instead of slats for more solid support. The cool thing is that you can customize a basic bed frame to be as minimalistic or fancy as you want. Slats let your mattress breathe: cooler nights, less moisture. Solid surfaces offer more support: mattress longevity, less motion transfer. Prefer no frills? Keep the frame as is, and it'll be essentially unnoticeable. Want to feel like Sleeping Beauty? Pair your frame with an ornate, four-poster headboard and footboard, and throw a canopy on top. The bed frame is just the beginning—the sky's the limit here. The downside is that basic bed frames aren't all that sturdy—especially if made from pine or another softwood—and since memory foam and hybrid mattresses tend to be quite heavy, we recommend a more robust option for better support and motion isolation. But it's a solid choice if you have a traditional innerspring mattress and box springs. <img asset_uid="blt6a59c71844793aba" src="https://images.contentstack.io/v3/assets/bltdab0c7b06198f4c2/blt6a59c71844793aba/658c701bc11c0f54adcf7281/leesa-1-1-base-platform.jpg" alt="leesa-1-1-base-platform.jpg" height="auto"/> <h3>Platform bed</h3> A platform bed is a combination of a bed frame and mattress foundation. It’s sturdier than a basic bed frame, and it has more pizzazz. Instead of metal rails, platform beds usually have decorative sides—think fabric-covered panels or carved wood. A platform bed gives memory foam and hybrid mattresses the support they need, with minimal flex, to prevent uneven wear and sagging.

Some platform bed bases have closely spaced slats, while others offer a completely solid foundation for your mattress. There are pros and cons to each:<ul><li>Slats let your mattress breathe better, which means cooler nights and fewer moisture concerns.</li><li>Solid surfaces provide more stability and support for better mattress longevity and less motion transfer.</li></ul><img asset_uid="blt9a62125ac342c47b" src="https://images.contentstack.io/v3/assets/bltdab0c7b06198f4c2/blt9a62125ac342c47b/6509aa0ba39cd6e7f5acee77/leesa-bases-foundationLP-01.jpg" alt="leesa-bases-foundationLP-01.jpg" height="auto"/> <h3>Mattress foundation</h3> <a href="https://www.leesa.com/products/mattress-foundation" target="_self">Mattress foundations</a> do the work of traditional (outdated) box springs, but they create a better foundation for hybrid and memory foam mattresses. Put a foundation directly on the floor, or pair it with a basic bed base to give it some height. Foundations give you the opportunity to let your inner interior decorator shine by adding your favorite style of legs (also called feet). From chunky to tapered to hairpin, a foundation becomes one with your bedroom when you add a personal touch.Like platform beds, foundations tend to be more aesthetically pleasing than simple bed frames with box springs and may come with slats or solid surfaces. Mattress foundations work well for foam and hybrid mattresses and offer an extremely low-profile way to elevate your mattress off the floor.It’s important to note that Leesa mattresses aren’t made to go on box springs. In fact, because of the lack of support required for modern mattresses, using a box spring with a Leesa mattress <a href="https://support.leesa.com/hc/en-us/articles/19462947076759-What-is-an-improper-base" target="_self">voids the warranty</a>. There are better options (mentioned right here) that cost the same—go for better. <img src="https://images.contentstack.io/v3/assets/bltdab0c7b06198f4c2/blt3f8030b4641d2977/64f9f10c9e7ba6263cca9a76/leesa-base-adjustable2021-02-split.jpg" width="841" alt="Bed Bases" height="630.75" /> <h3>Adjustable bed base</h3> The crème de la crème of bed foundations: the adjustable base. The most basic of these mattress foundations raises the head and foot of your bed to suit your ideal sleeping or lounging position and alleviates pain or pressure. Fancier versions offer additional features like USB charging ports, built-in massage, and LED lighting.Some adjustable bases are all-in-one solutions, while others are made to be placed on top of an existing bed frame or platform bed. They work well with any all-foam mattress, but some hybrid mattresses may not be compatible. The <a href="https://www.leesa.com/products/adjustable-base" target="_self">Leesa Adjustable Base</a> pairs perfectly with any Leesa mattress, including the <a href="https://www.leesa.com/products/leesa-hybrid-mattress" target="_self">Sapira Hybrid</a> and the uber-luxurious <a href="https://www.leesa.com/products/reserve-hybrid-mattress" target="_self">Reserve Hybrid</a>. An adjustable base is a beneficial solution for people who suffer from sleep apnea or excessive snoring, asthma, other breathing problems, or acid reflux. Raising your head by a few inches while sleeping may reduce or even eliminate these issues. An adjustable base also makes it easier for those with mobility challenges or chronic pain to get in and out of bed.Couples who prefer <a href="https://www.leesa.com/article/sleeping-positions" target="_self">different sleeping positions</a>—or even completely different mattress styles—will also appreciate an adjustable base. You can get an <a href="https://www.leesa.com/article/what-is-a-split-king-do-you-need-one-leesa" target="_self">adjustable bed in a split King</a> configuration, where you purchase two Twin XL mattresses, place them side by side, and adjust each side individually.Couples who prefer different sleeping positions—or completely different mattress styles—will appreciate an adjustable base.<h2>Support your mattress in style with a Leesa bed base</h2>Now that you know all the key benefits of giving your bed the right foundation, maybe it's time for an upgrade!Whether you want a simple base that keeps your mattress off the floor or a fully adjustable bed with all the bells and whistles, Leesa has you covered!Our bed bases are fully compatible with Leesa’s complete line of mattresses. That means you check two boxes, satisfying your sleep style and your aesthetic style. With Leesa, choose the perfect mattress and the perfect base for functionality and form.<a href="https://www.leesa.com/collections/bases" target="_self">Check out Leesa's full selection of bed bases</a> for a solid foundation that has your mattress's back—while it has yours.<h2>FAQ</h2>Still have questions about bed bases? We have the answers here!<h3>What kind of base is best for a mattress?</h3>The best base for your mattress varies depending on the <a href="https://www.leesa.com/pages/mattress-buying-guide" target="_self">type of mattress</a> you have. Memory foam and hybrid mattresses usually need a solid or narrow-slatted base for even support—think platform beds, foundations, or adjustable bases.If you’ve got an innerspring mattress, you can get away with a basic bed frame and box spring combo. The key is to make sure your base provides enough support to prevent sagging and gives your mattress the lift it needs for maximum comfort and durability.<h3>What is the difference between a bed frame and a bed base?</h3>A bed frame is just that—an outer frame your mattress rests on. It usually comes with legs and sometimes slats or crossbars, but its more open nature typically isn’t sturdy enough for heavy foam or hybrid mattresses without additional support. A bed base, on the other hand, has a solid or slatted surface designed to give your mattress the support it needs. In other words, all bed bases are bed frames, but not all bed frames are true bed bases.<h3>Can you put any mattress on a bed base?</h3>A platform bed base or mattress foundation will support any type of mattress, including latex, memory foam, hybrid, and traditional innerspring. But not all mattresses are compatible with an adjustable bed base. An adjustable bed will work well with memory foam and some hybrid mattresses, but not innerspring mattresses.<h3>Can you buy just the base of a bed?</h3>Absolutely! If your mattress still has plenty of life left, but your base doesn't quite measure up, buy a bed base on its own. From sleek platform frames to fancy adjustable bases, you have plenty of options to give your mattress the support it deserves without splurging on a new bed setup.

Leesa mattress with a throw

Bed Bases: The Ultimate Guide

If you’re one of the <a href="https://hpi.georgetown.edu/backpain/#">65 million Americans</a> with back pain, it might be time to rethink your mattress needs. Back pain has a wide range of causes, but in many cases, the right mattress can actually help prevent and relieve back pain, so you can get a good night’s sleep and wake up refreshed.But what is the best mattress for back pain? An all-foam mattress? Soft mattress? Firm mattress? We’ll look at why your mattress might be making your back pain worse and how to choose the best mattress for back pain, so you can get the restful sleep you deserve.<h2>How Can Your Mattress Affect Back Pain?</h2>Most of us have overdone it at one point or another—a tougher workout than usual or sleeping in a weird position—and woke up with an achy back the next day. In these situations, the cause is clear, and the issue usually resolves itself in a few days. But chronic back pain is a different story.<a href="https://www.niams.nih.gov/health-topics/back-pain">Ongoing back pain</a> that’s not caused by an illness or injury can be the result of bad posture, muscle tension, poor fitness levels, improper sleeping positions, and—you guessed it—an unsupportive mattress. If your mattress doesn’t provide enough support for your spine and relief for your pressure points, you won’t get the restorative, quality sleep that your body needs.Sleep is your body’s time to repair and recover, and if your mattress is putting more strain on your spine instead of supporting it, your body can’t restore itself as it should. A <a href="https://www.leesa.com/collections/mattresses">proper mattress </a>should help align your spine and relieve pressure, reducing pain and inflammation. If yours doesn’t, then it’s likely contributing to your back pain.<h2>Factors Contributing to Back Pain</h2>In addition to physical disorders and injuries, <a href="https://www.mayoclinic.org/symptoms/back-pain/basics/causes/sym-20050878">lifestyle factors</a> like poor posture, excess weight, and lack of exercise can all cause persistent back pain. Many of us spend eight or more hours a day hunched over at our desks, resulting in upper <a href="https://www.leesa.com/article/best-mattress-for-neck-and-shoulder-pain">back pain and neck pain</a> that just won't quit. Others suffer from lower back pain from lifting, squatting, and bending all day.&nbsp;By working to improve your posture and <a href="https://www.medicalnewstoday.com/articles/323204#summary">strengthen the muscles in your back</a>, you can give your spine better support and help alleviate your back pain. But sleep factors—your sleep position and what you sleep on—also have a major impact on back aches and pains.<a href="https://www.leesa.com/article/what-is-the-best-mattress-for-stomach-sleepers">Sleeping on your stomach</a> can flex your spine and put additional strain on your back, so if you’re a habitual stomach sleeper, you should try switching to a back or <a href="https://www.leesa.com/article/what-is-the-best-mattress-for-side-sleepers">side sleeping position</a>, which will better support your spine. However, your mattress’s structure and quality play an even bigger role.&nbsp;A saggy, worn-out mattress or one that’s too soft or too hard won’t align and support your spine and can worsen or even cause chronic back pain. So, if you’re suffering from constant aches and pains, it might be time to redesign your bed for back pain relief.<h2>How to Choose the Best Mattress for Back Pain</h2>The best mattress for back pain provides sturdy support and relieves pressure on your pain points by molding to your body. Here are the types, firmness levels, and features to look for.&nbsp;<h3>Types of Mattresses and How They Affect Back Pain</h3>There are four different categories of mattresses, and each offers a different level of comfort and support.<ul><li>Memory foam mattresses: These polyurethane <a href="https://www.leesa.com/products/leesa-mattress">foam mattresses</a> adapt to the shape of your body, cradling your pressure points and helping align your spine, making memory foam one of the best pain relief mattress options. They work equally well for back and stomach sleepers, side sleepers, and combination sleepers.</li><li>Latex mattresses: Offer a bouncy feel and good support, but they tend to be especially firm, which can exacerbate back pain, especially for side sleepers who need extra relief for pressure points. They’re also the most expensive <a href="https://www.leesa.com/pages/mattress-buying-guide">mattress type</a> and aren’t widely available.</li><li>Innerspring mattresses: Traditional mattresses made from metal springs and cotton batting. They typically offer strong support but may not relieve pressure the way a memory foam mattress can, so they generally aren't the best mattresses for back pain.Hybrid mattresses: A combination of memory foam and traditional springs, these mattresses are another great option for relieving back pain. They offer the pressure relief of memory foam with the support and responsiveness of an innerspring mattress.</li></ul>

As you can see, memory foam and hybrid mattresses are typically the best options for back pain relief, so when choosing between the two, it comes down to personal preference. For example, if you want to prevent motion transfer, an all-foam mattress would be a better choice. But if you’re a <a href="https://www.leesa.com/article/sleep-tips-for-hot-sleepers">hot sleeper</a>, you may prefer the breathability of a hybrid mattress.<h3>What's Better for Your Back: Soft or Firm Mattress?</h3>It can be tricky to balance personal mattress firmness preferences with proper support for your back. You may like sleeping on a soft, cozy cloud, but an ultra-soft mattress typically won’t provide the support and spinal alignment that your back needs. Likewise, firmer mattresses may deliver too much support but not enough pressure relief.While extra-firm mattresses were long thought to be ideal for back pain sufferers, <a href="https://jorthoptraumatol.springeropen.com/articles/10.1186/s10195-021-00616-5">modern research shows</a> that the best bed for back pain is actually a medium-firm mattress. This middle-of-the-road option is supportive enough for your back but also has enough give to align your spine and relieve pressure on your muscles and joints.<h3>Top Features to Look For in a Mattress for Back Pain</h3>The best mattress for back pain will have the following features:&nbsp;<ul><li>Medium-firmness: For back pain sufferers, a medium mattress rating is the Goldilocks of firmness. It’s just right.&nbsp;</li><li>Pressure relief: Excellent pressure relief means the mattress perfectly contours your body and relieves back, hip, and shoulder pressure.</li><li>Foam or Hybrid: Both pure interlayered memory foam and a foam/spring hybrid will ease back pain. Each construction works well for all sleeping styles.&nbsp;</li><li>Lasting support: Look for durable, high-quality foam and hybrid mattresses that are designed to last.&nbsp;</li><li>Temperature regulation: All the support in the world means nothing if you’re sweating through the night. Look for temperature-controlled construction or a high airflow design, especially if you sleep hot.&nbsp;</li></ul><h2>Best Leesa Mattresses for Back Pain</h2>Below are some of Leesa’s top options for back pain relief. These mattresses are a key part of relieving chronic pain. You spend hours in bed every night, and you deserve to wake feeling rested and pain-free.&nbsp;<ul><li>Original Mattress: Between three layers of superior foam, a layer of high-airflow active response foam, core support, and a cooling cover, the <a href="https://www.leesa.com/products/leesa-mattress">Original Mattress</a> is the perfect pressure-relieving option.&nbsp;</li><li>Original Hybrid Mattress: Premium foam and 789+ springs make the <a href="https://www.leesa.com/products/original-hybrid-mattress">Original Hybrid Mattress</a> a supportive option with more freedom of movement and a responsive bounce. It’s a whole lot of bang for your buck.&nbsp;</li><li>Sapira Hybrid Mattress: The award-winning, best-selling <a href="https://www.leesa.com/products/leesa-hybrid-mattress">Sapira Hybrid Mattress</a> is designed with high-performing foam and 1,000+ individually wrapped coils. Enjoy a pain-relieving, extra-cushioning sleep.&nbsp;</li><li>Legend Chill Hybrid Mattress: Up to 3,788 springs, premier foam, and a luxurious quilted top are only part of what makes the <a href="https://www.leesa.com/products/legend-chill-hybrid-mattress">Legend Chill Hybrid Mattress</a> a dream for back pain sufferers. This mattress is made with phase-change fibers that literally pull body heat, keeping you cool throughout the night.&nbsp;</li></ul><h2>Alleviate Back Pain With a Quality Mattress From Leesa</h2>A medium-firm memory foam or hybrid mattress can be your best defense against back aches and pains. They offer a good balance of comfort, support, and pressure relief, so your body can get the rejuvenating rest it needs.&nbsp;But not all foam mattresses are created equal, so make sure you're investing in a good night's sleep with a memory foam mattress made from high-quality foam layers for optimal, targeted support.If you’re looking for a new mattress for back pain relief, Leesa has a variety of options that offer the pressure-relieving, medium-firm support that your spine needs. <a href="https://www.leesa.com/pages/mattress-quiz">Take our mattress quiz</a> to find your perfect match, and start waking up refreshed and pain-free!

<h2>FAQs</h2><h3>What is the best type of mattress for back pain?</h3>Your mattress can have a huge impact on your back pain, and a supportive, cushioning memory foam or hybrid mattress can help alleviate and prevent back pain. When it comes to firmness, medium-firm mattresses hit the sweet spot, offering better spinal alignment and pressure point relief than a softer or firmer mattress. These mattresses create a comfortable plush pillow top feeling by using innovative foam layering that doesn’t sacrifice support.<h3>What mattress do chiropractors recommend?</h3>Chiropractors generally recommend a medium-firm hybrid or memory foam mattress for back pain sufferers, like <a href="https://www.leesa.com/products/plus-hybrid-mattress">Leesa’s Plus Hybrid Mattress</a>—which is endorsed by the American Chiropractic Association. These types of mattresses will give you a good balance of lumbar support and comfort to help relieve your back pain. Latex foam mattresses can work as well, but they tend to be less affordable mattress options, and some people, especially side sleepers, find them too firm.<h3>Which mattress is best for back pain, foam or spring?</h3>Foam is typically the best mattress option for back pain sufferers. Traditional innerspring isn't necessarily the wrong mattress for everyone, but it won’t relieve pressure like foam can. A foam mattress molds to your body and helps align your spine.<h3>Is it better for your back to sleep on a hard mattress?</h3>Nope! The old belief that a hard, firm mattress treats chronic back pain is incorrect. A mattress with a medium-firm feel will help lull you to sleep and is usually much better for your back.

He needs a Leesa mattress

A Guide on How to Choose the Best Mattress for Back Pain

Whether you're hosting <a href="https://www.leesa.com/article/4-ways-to-refresh-your-space-for-fall" target="_self">Friendsgiving</a> or having family in from out of town, getting your house prepped for guests can feel like a never-ending to-do list. So we’re here to help with the ultimate holiday preparation checklist.&nbsp;Want to make getting ready for the holidays a breeze this year? Just follow this guide, and your house will be guest-ready in no time.&nbsp;<h2>Deep Clean your Guest Room</h2>When it comes to getting ready for the holidays, here’s how to <a href="https://www.leesa.com/article/how-to-create-the-dreamiest-guest-room-leesa-sleep" target="_self">get your guest room set up</a> for this season's visitors:<ul><li>Start by <a href="https://www.leesa.com/article/how-to-care-for-your-mattress">deep cleaning your mattress</a>.</li><li>Refresh your bedding by <a href="https://www.leesa.com/article/how-to-care-for-your-sheets">cleaning your sheets</a> and duvet or quilt (or consider an upgrade if your bedding has seen better days!).</li><li>Sweep, mop, and vacuum. After a long, hot summer, your floors could probably use a little love. Slide the bed out and get behind the headboard too.</li><li>Dust, dust, dust! Especially those areas that you don't hit regularly, like baseboards and window sills.</li><li>Clean the guest bathroom, especially if it's one you don't use regularly.</li><li>Clean all surfaces, including the tops of the dresser and side tables, mirrors, door handles, etc.</li><li>Touch up the paint. Look for any chips or scuff marks and give them a fresh coat for a clean look.</li></ul>And of course, having the right mattress, pillows, and bedding is a must in a guest bedroom. We can help with that.

<h2>Refresh your Guest Bedding</h2>No one wants to sleep on old, dingy bedding after a long day in a car or on a plane. If you have guests coming to stay, it’s a great time to refresh your guest bedding. Wash your sheets or splurge on some new ones, and make sure your duvet or quilt is in good condition. Be sure to provide enough pillows and blankets so that your guests are comfortable, especially as the weather gets colder.Tip: If you don't need to replace all of your guest bedding, try switching out your throw blanket and throw pillows to refresh your old bedding. Bonus if the new pieces make the room feel seasonal—fall and holiday themes can be very welcoming.&nbsp;<h3>Is it time to upgrade your sheets?</h3>Have your sheets seen better days (or nights)? Maybe they're starting to get really thin or pilly after being washed so many times. Nothing beats that clean-sheet feeling, so welcome your guests with new, crisp sheets (our <a href="https://www.leesa.com/products/leesa-sheet-set">Bamboo Cotton Sheet Set</a> is super soft, light, and comfortable).Finish up by <a href="https://www.leesa.com/article/how-to-make-the-perfect-bed">making the perfect</a> layered bed so all that new bedding pops. Your guests will feel like they're staying in a luxury hotel.

<h2>Stock Fresh Linens in the Guest Bathroom</h2>Make sure that your hall and guest bathrooms are ready for company. In any common bathroom, guests will be using, make sure there are clean towels for hand-drying and plenty of toilet paper. Lighting a candle during party time and making air freshener easily accessible is always a plus, too (especially in fall scents!).For overnight guests, make sure the bathroom they'll be using has enough clean towels for showering, at least one hand towel, and extra toilet paper. Other items you may want to stock for your guests include cotton swabs, Q-tips, washcloths, and hand lotion. And just like the other spaces in your home, a candle or air freshener can bring the feel of fall into your bathroom.<h2>Make your Home Smell like the Season</h2>Your guests will feel comfortable and cozy when they're welcomed by <a href="https://www.bhg.com/decorating/seasonal/fall/diy-ways-to-make-your-home-smell-like-fall/">the smells of fall</a>. Here are some of our favorite autumn scents:<ul><li>Pumpkin</li><li>Cinnamon (or any spice-inspired scent)</li><li>Birchwood</li><li>Vanilla</li><li>Cranberry or apple</li><li>Marshmallow</li><li>Pine or cedar</li></ul>Many of those smells work great in the winter, too, especially woodsy scents like birch and pine.&nbsp;The smell of baking cookies is also a great party trick in any season. Pop a dozen cookies or so in the oven. The aroma will fill the house, and your guests can enjoy freshly baked cookies. Or try making homemade potpourri (there are tons of recipes on the internet!).&nbsp;<h2>Include Fall Elements Throughout your Home</h2>Pumpkins and candles and plaid, oh my! <a href="https://www.southernliving.com/interior-designers-favorite-fall-decor-items-7966317">Adding a little fall decor</a> to your home can help cozy up your space and make your guests feel welcome. Try fall-scented candles (like we just talked about), pumpkins in different materials, shapes, and sizes, and accents that scream "fall."We love anything in an autumn color palette: maroon, red, orange, mustard, navy blue, and sage green. Mix and match solids, patterns, and metallics in every space in your home to give those fall vibes. Plus, fall colors transition well into winter, so when the time comes, you can just switch out your pumpkins for snowmen and cranberries for holly. This strategy can save you time and money on holiday-specific decorations or complement whichever holidays you do celebrate.&nbsp;You don’t have to spend a fortune to give your house a holiday makeover—there are <a href="https://www.countryliving.com/diy-crafts/g1533/fall-crafts/">tons of budget-friendly DIY decoration projects</a> that you can do with things you probably already have. And while you’re crafting, you can even make some <a href="https://www.thepioneerwoman.com/holidays-celebrations/gifts/g33416427/diy-christmas-gifts/?utm_source=google&utm_medium=cpc&utm_campaign=arb_ga_pw_md_dsa_hybd_mix_us_20546038685&gclid=CjwKCAjws9ipBhB1EiwAccEi1Eox8v3nfkFYhKdJsB3jFF29YubIJKKERpa5f6xmhw2LCLWr8S76iRoCAG4QAvD_BwE">homemade gifts</a> and holiday cards for your guests.Tip: If you’re going to be traveling for the holidays yourself and need to prepare your house for vacation, opt for faux pumpkins and gourds that won’t go bad while you’re gone!&nbsp;<h2>Shop Sales</h2>Stretch your holiday budget further by shopping for Black Friday sales after Thanksgiving dinner. Take some time to make a list of each person you need to buy for, along with potential gift ideas. Then browse the holiday sales and keep an eye out for gifts that fit the bill.&nbsp;If you don’t find anything right away, don’t stress! Most stores will have sales running throughout the busy holiday season, so you’re sure to find the perfect gift for everyone on your list—without breaking the bank.<h2>Preparing for the Holidays with Leesa</h2>Holiday preparations can feel overwhelming—but with Leesa, they don’t have to be! Whether you’re prepping for guests or need to prepare your house for vacation in the season ahead, use this handy checklist to make getting ready for the holidays stress-free.And when it comes to keeping your guests cozy and comfortable, Leesa has your back (and theirs!) With quality bedding from Leesa, you can make your guest bed an inviting space and maybe even check off a few holiday gifts while you’re at it.&nbsp;<h2>FAQs</h2><div class="schema-faq-code" itemtype="https://schema.org/FAQPage"><div itemprop="mainEntity" itemtype="https://schema.org/Question" class="faq-question"><h3 itemprop="name" class="faq-q">What are the best color schemes for a festive home?</h3><div itemprop="acceptedAnswer" itemtype="https://schema.org/Answer">The best color schemes for a festive holiday home bring the look and feel of nature indoors. So when you're getting ready for the holidays, think of changing leaves, vibrant pumpkins, blooming mums, crisp apples, or snow-covered pines. To make your holiday preparation as easy as possible, coordinate your fall and winter decor with complementary colors so you can use the same color scheme all season long.</div></div><div itemprop="mainEntity" itemtype="https://schema.org/Question" class="faq-question"><h3 itemprop="name" class="faq-q">How can I ensure a comfortable stay for overnight guests during the holidays?</h3><div itemprop="acceptedAnswer" itemtype="https://schema.org/Answer">A comfortable, cozy bed and a clean, well-stocked bathroom will delight any overnight holiday guests. Start by cleaning and refreshing or updating your guest bedding, including the mattress. You’ll also want to make sure your guest bathroom is fully stocked with plenty of bath towels, hand towels, washcloths, toilet paper, and any toiletries your guests might need. Finally, fall-scented air fresheners and candles can help create a homey holiday atmosphere that your visitors will love.</div></div><div itemprop="mainEntity" itemtype="https://schema.org/Question" class="faq-question"><h3 itemprop="name" class="faq-q">How can I transition my holiday decor from fall to winter seamlessly?</h3><div itemprop="acceptedAnswer" itemtype="https://schema.org/Answer">The easiest way to transition your decor throughout the holiday season is to start with a color scheme that goes seamlessly from fall to winter. Dark green, maroon, sage, mustard, red, and orange can be adapted to fit your decor all season long. You can also focus on using natural elements, such as pine cones, acorns, and evergreen boughs, rather than holiday-centric decor, for a perfect holiday look from Thanksgiving to New Year’s.</div></div></div>

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