• Deciding the Mattress Size

    Buying a small mattress is one of the most common mistakes made by first time buyers. For optimal comfort, it is wiser to purchase a larger mattress, if you have a choice.

    Factors which affect mattress size choices are

    Number of people using the mattress.
    Your height and weight.
    Size of the bedroom.
    The supporting furnishing used around the mattress.

    Guidelines To Mattress Dimensions

    Length: The mattress should be a minimum of 6 inches longer than height of the tallest person
    Breadth: Lie down comfortably making use of a pillow and put your elbows behind your head . Your elbows should not touch your partner or go beyond the edge of the mattress.
    Also a minimum 22 inches clearance on the sides of the mattress is recommended to allow for comfortable movement inside the room without bumping into furniture.
    Further if you are planning to purchase the mattress for your kids, consider their increase in height in a few years from now.

    Guidelines To Mattress Thickness

    As a general rule, the thicker the mattress the more comfortable it would be
    Do consider the height of your cot from the ground when you decide the mattress thickness, newer low-height cots require a 8″ – 10″ thick mattress, while for a normal height cot, a 6″ thick mattress would be just fine.

    Standard Mattress Sizes

    The standard mattress sizes are single, double ,queen and, king. There is, of course, the option of custom mattress sizes as well. For a normal couple, a double size mattress can get cramped, so a queen or king is a better choice for a couple. The standard dimensions are given below:

    Mattress Type Standard Size 1 Standard Size 2
    Single 72 x 36 75 x 36
    Double 72 x 48 75 x 48
    Queen 75 x 60 78 x 60
    King 75 x 72 78 x 72
  • Deciding on Mattress Type

    Mattresses can be broadly classified among the following four main categories. Each type of mattress has its own set unique features. By browsing thorugh these you will be able to make a more informed decision on the type of mattress to buy.

    Natural Latex Mattresses

    Natural Latex mattresses are made from pure latex derived from the rubber tree. It offers both softness and durablity. Further, being a natural product it is preferred over other mattress types, since it is free from chemicals and petroleum products.

    Memory Foam Mattresses

    Memory Foam (or visco-elastic foam) mattresses have been developed after years of NASA research. Its unique heat-sensitive property minimises the pressure points and ensures maximum comfort.

    PU Foam Mattresses

    Poly-urethane foam forms the core of PU foam mattresses. The single most important advantage of PU foam mattress is its durability. PU foam mattresses come with warranties of upto 25 years.

    Innerspring Mattresses

    Spring mattresses are the largest selling mattresses worldwide.Spring mattresses can be further classified into four categories based on their design. Spring Mattresses finely balance the customer requirements of durability and comfort at an affordable price. Coir mattresses are made with different combinations of latex and foam to offer varying levels of comfort and durability.

  • Natural Latex Foam Mattresses

    Natural Latex Foam is more and more being recognized as a better sleeping surface than most of the other alternatives available in the market today. It is a completely natural mattress option, since its core ingredient is latex sap extracted from the rubber tree.

    Though there are other natural options as well, like cotton mattresses and coir mattresses, none of them have the same buoyant and elastic characteristics that a latex mattress has. Further most cotton mattresses pack down over time and get much firmer.

    Latex mattresses can be manufactured using two different processes, the more popular dunlop processand the more technologically advanced talalay process.Dunlop Process: Liquid Latex is poured into a needle die, and heated to upto 120°C. This heating process is called vulcanization. The latex sheet after being removed from the die is extensively washed to remove impurities and dried to remove all the water. Most latex mattresses are made using the dunlop process.Talalay Process: One drawback of the dunlop process is that the “baking” process results in air bubbles being formed inside the finished latex sheet. The talalay process involves an additional flash freeze step which suspends smaller air bubbles in the mold immediately before it is rapidly heated to solidify the latex, resulting in a slightly softer, less supportive feel.
    Comfort wise, you probably might not even know the difference between the dunlop latex and the talalay latex unless you buy some really expensive testing equipment. Further being a more advanced process, Talalay Latex tends to be more expensive and is currently manufactured only by two manunfacturers in the USA.Dunlop Latex is the more popular type and atleast with respect to availability in India, Dunlop is the only option available.Buying a Latex mattress would probably be one of the best decisions you make. The advantages of the latex mattress far outweigh that of any other mattress type.

    Advantages of Latex Foam Mattresses

    Latex mattresses are 100% Natural, so while the other foam based mattresses have complaints on gassing, latex is a healthy and a safe sleeping surface (Read more about “Gassing”).
    Latex reduces pressure points while sleeping particularly at the shoulders and hips, and it allows for better circulation with less tossing and turning. The result is a deeper, more restful slumber. (Understand “What pressure points mean?”)
    For those who struggle with allergies, natural latex provides a safe haven as it is naturally hypoallergenic, and anti-microbial. (Understand “Latex Allergies”)
    Durability: Natural latex mattresses have been known to be last for over 50 years. (View this video to see more)

    Quality Aspects to Look for

    Latex Mattresses are made in two specific designs, the pencil-core (or the medium core) and the pin-core variety. The difference is the volume of latex varies, the pricing varies accordingly. Entry level latex mattresses are pencil-core mattresses and the higher end ones are of the pin-core variety.

    While the difference between the pin-core and the pencil-core is a visible one and can be easily determined, another important aspect is the grade and quality of the latex used in making the mattress. The comfort and longevity of the latex mattress is directly affected by the type of latex used.

    We use only the best quality latex in our latex mattresses. Even our entry level “Latex Economy” mattresses come with a unique 3-years guarantee.

    Latex mattresses are overall a very good mattress option. But they have their weakness as well.

    Oxidation: Latex mattresses are a natural product, and will deteriorate when exposed to sunlight. This is due the oxidation of the latex when exposed to UV light. Also avoid water spillages on the latex mattress, since that accelerates the oxidation process. Oxidation in latex mattress results in a hard crust forming on the surface over time. A normal latex mattress would last 10-15 years before the discomfort from oxidation is felt.
  • Memory Foam Mattresses

    Memory foam is an improved type of polyurethane based foam. It is valued for its unique pressure reducing properties, and is currently used in countless applications, from memory foam overlays to car seats.

    Memory foam is lauded as an improved product vis-a-vis the traditional mattresses. While in a traditional mattress, the body weight pushes down on the mattress and the mattress springs push up. This “mattress-pressure” disrupts sleep and can cause pain over time. Memory foam mattresses on the other hand do not push up as the body pushes down. Instead, the body heats the material, which stretches to conform to the body, thus creating a custom cradling with no pressure points. This leads to uninterrupted sleep and pain-free rest.

    Advantages of Memory Foam Mattressess

    Body Contouring: When you settle into the mattress it changes its form to mould itself along the curves of the entire body. So instead of having to adapt your entire body to the hard and also unpleasant form of the mattress, you can sink into it and also possess a relaxing rest without having any pains, sprains or aches.
    Reduces Pressure points: Memory foam does not exert any pressure on our body. This helps in better blood circulation, and helps sleep better.
    Hygiene: Memory foam mattresses are considerably a lot more resistant to germs, mites, dirt, motes as well as parasites than other mattresses.

    Quality Aspects to Look for

    What you need to remember is that not all memory foams are alike. They differ a great deal in quality – hardness or softness, density, response to temperature, and also durability and longevity.Dont assume that all the memory foam products from different manufacturers are alike. Try out the different products and you will feel the difference in quality.

    Importantly, while memory foam is often referred to as the “holy grail” of mattresses, take the “so-called experts” advice with a pinch of salt. Surely, while memory foam has its benefits, feedback from customers reveals, that while some customers love the feel of it, some find it too soft to the point of being uncomfortable. Some other common complaints with memory foam mattresses:

    Smells: As explained earlier memory foam is essentially an improved polyurethane foam. They tend to emit strong plastic type odour. In a packed mattress due to lack of ventilation it builds up, once opened they still continue to emit these odours, but since the body adapts to it, you dont experience discomfort.
    Gassing: The materials inside the memory foam mattresses break down over time and emit chemical fumes. These fumes get absorbed by our body and could results in long term damage. Though no conclusive evidence is there as to how it affects our body, it is undeniable that emissions do happen in poly-urethane mattresses over time.
    Durability: Polyurethane foams including memory foams, will tend to soften over time. This happens because the cell walls in the foam weaken over time, and do not have the same resilience as the new mattress had. The memory foam mattresses might soften to a point of losing shape and thinning out in the sleeping areas.Importantly while most companies offer fancy “10-year guarantee” on memory foam mattresses, if you read the fineprint closely, this softening and thinning out is “specifically excluded”. Only sagging greater than 1.5″ to 2″ are accepted as defects and eligible for replacements.
  • Polyurethane Foam

    Polyurethane Foam (or PU Foam) mattresses are a very popular type of mattress in India. PU Foam is made from petroleum products, and due to its lower pricing is widely used in the furniture industry.

    PU foam is often considered a cheaper alternative to Natural Latex. Its inherent structure allows its cell walls to compress and decompress so as to adapt to the contours of our body.

    Advantages of PU foam mattresses

    Standardized Quality: PU foam mattresses are made in a controlled environment, enabling standardized quality and allowing customers to choose the firmness level they desire.
    Non-Allergic: PU foam is essentially a form of plastic, it is inert and hypoallergic
    Price: PU foam mattresses offer good value for money, considering its durability vs. price
    Light Weight: In comparison to the other mattress options, PU Foam mattress’ are lighter in weight and easier to handle
    Ease of Storage: PU Foam is an ideal choice when shopping for spare mattresses to accommodate guests at home since it can be easily folded and stored when not in use.

    Quality aspects to look for

    One measure of quality in PU Foam is the “Density” [(kgs)/ cubic metre]. As a thumbrule the greater the density, more durable the mattress will be.

    Further, different purity levels are used in manufacturing the foam. While the purity level is something most manufacturers dont disclose, you can easily detect the difference in purity between the same densities by feeling the foam. Purer foam will be more resilient compared to the filler-filled foam.

    PU Foam despite its advantages, has some serious drawbacks. This is the reason why it is not very popular in the more developed markets:

    Flamability / Gassing in Mattresses:

    The important thing to note is that PU foam is made from petroleum products, and is extremely inflammable (to the point that it is also referred as “Solid Gasoline”). Awareness on this issue is much lower in India, and most companies only advertise the long durability in these mattresses without highlighting these risks.

    In the more advanced markets, PU foam is permitted to be used in mattresses, only if sufficient flame retardents have been used in its manufacture. And even then, PU foam’s usage is restricted only to the top cushioning, and is never used as mattress core.

    Some researchers have also pointed out that these flame retardent are “carcinogenic” and toxic in nature. Since our body is in close contact with the mattress, these additives get absorbed by our body over time.

    Sleeping Warm:

    PU Foam by design has minute cell walls (similar to a bee-hive structure) which compress and decompress to provide the necessary softness. This being a closed-cell structure, does not allow the mattress to breathe (i.e air doesnt pass through) due to which the mattress does’nt ventilate as easily as a cotton / latex / coir mattress, creating a very warm sleeping surface.

    Durability:

    Deterioration in comfort is also a common complaint with PU foam mattresses. While the mattress may not necessarily sag, the cell walls deteriorate with time, thereby losing their resilience. The sleeping area becomes very soft compared to the rest of the mattresses and does not provide the necessary support to the back.

  • Innerspring Mattresses

    Spring mattresses are the top selling sleep systems worldwide. The popularity of the spring-based sleeping system is due to its ability to adapt to body contours and maintain correct spinal position while we sleep. Spring Mattresses are increasingly being preferred over Coir Mattresses and PU Foam mattresses.

    Different types of Spring Mattresses

    Though collectively classified as “Spring Mattresses” there are numerous construction methods which can be used to make a spring mattress. Among all varieties “Pocketed Spring” and “Bonnell Spring” are the most popular type of spring mattresses.

    Pocketed Spring:

    Pocketed Spring mattresses are a newer and a more superior type of spring mattress.

    In a Pocketed spring mattress the springs are wrapped inside an individual fabric case. Automated machines coil the wires and seal the coil inside the fabric encasement. (Watch video here.) Pocket Spring cross section
    Once wrapped, these individual springs are attached to each other to maintain the shape of the mattress. Since only the fabric encasement is attached the coils inside can move independently of the springs adjacent to it. (Watch video here.)

    Pocketed spring mattresses are superior to other mattress types due to “Zero motion transfer” .This means, you can make movements without causing the mattress to wiggle and jiggle. This lets you turn on your side without causing ripples of mattress movements or disturbing your partner.

     

    Bonnell Spring:

    Bonnel Spring is the oldest spring type technology and is currently widely used in the entry-level spring mattresses.

    Bonnell springs are hourglass-shaped, and the ends of the wire are knotted or wrapped around the top and bottom circular portion of the coil and self-tied. (Watch video here.) Bonnell Spring
    All the individual spring are then tied together using spring wire, and the completed structure is reinforced with a strong border wire to retain shape. (Watch video here.)

    Pocketed Spring vs. Bonnell spring mattress:

    Bonnell spring mattress owners often complain of the rigid border wire being felt. This happens when sufficient cushioning has not been used in the mattress. No border wire is used in Pocket Spring mattresses.
    In a Bonnell spring mattress all the springs are tied together, what happens on one side of the mattress directly affects what happens on the other side. So when someone flops into bed, you can be jolted clear up off your side of the bed. In Pocket spring mattresses no motion-transfer takes place.
    Bonnell spring mattress users also experiense what is called “the valley”. Two people sleeping close to each other will create a valley that they both roll into, colliding in the middle. Also when sleeping close to the edge of the mattress, there is a risk of rolling-off the mattress if sufficient edge-support is not there. In a Pocketed spring mattress, the springs moved independently and movements on one part of the mattresses does not affect rest of the mattress.

    To summarize, Bonnel-spring mattresses are best avoided. If your budget permits go in for a Pocketed-spring mattress, or you might be better off with a good quality Latex / Coir mattress.

     

    Spring Mattress and Back problems

    “Spring Mattresses cause back problems” is one of the biggest myth. Spring mattresses are designed to adjust to the contours of our body, and fully “support” the spine while we sleep.

    Springs inherently have a particular load bearing capacity, and while a particular weight might be well supported, they may give away when the load is significantly increased. This is the reason that while a normal built person might find a particular mattress supportive, a heavy built person might find the same mattress too soft, and not supportive enough. And if the mattress is not supportive enough, back trouble will follow.

    In the more developed markets this is taken care of by offering the customers an option to customize the “firmness level” of the mattress (this is done by using different gauge springs). Most manufacturers in India offer only one firmness level which is ideally suited for medium built persons.

    We recommend that only persons of normal built opt for a spring mattress, and more heavily built persons can go for other varieties like Latex or Memory Foam.

     

    Advantages of Innerspring Mattresses

    • Supports the Back: The single most advantage of Innerspring mattresses is its ability to maintain our body contour while we sleep.
    • Durability: Spring mattresses when properly constructed can offer the same comfort for years together. Deterioration in comfort is among the lowest in spring mattresses when compared to Rubberized coir and Foam mattresses.
    • Less sleeping hot: By design, spring mattress allow easy ventilation of our body heat. unlike some other types of mattresses, especially memory foam and PU foam mattresses

     

    Quality aspescts that need to be considered

    The quality of the spring mattresses revolves around its core component “the springs” . The few basic things that need to be verified are:

    • The coil-count: The number of springs used inside the mattress, as a thumb rule, the more the springs the better.
    • Tempered or not: Tempering is a treatment of heating and cooling given to the springs to make them stronger and more resilient
  • Mattress Care

    Do’s

    • Do give your new mattress time to “air” upon removal from its plastic packaging. Dispose of all plastic packaging as soon as possible. New mattresses may have a “new bed smell” that may take a couple weeks to dissipate.
    • Do carry your mattress flat on its side. It’s easier to handle and you’ll be less likely to damage the mattress
    • Do vacuum your mattress periodically. It prevents dust from setting in.
    • Do keep your bedding clean. We suggest using a mattress pad. A quality, washable mattress pad will help keep the mattress free from stains. If you’re determined to tackle a stain, use mild soap with cold water and rub lightly. Don’t ever soak a mattress or foundation.
    • Buying a mattress protector is a good idea, it would prevent and liquid from entering the mattress, and is ideal for parents who have children with bed-wetting issues.
    • Do rotate your mattress occasionally from head to toe, to prolong the comfort and support life. Body indentations are a normal occurrence in your new mattress and indicate that the upholstery layers are conforming to your body’s individual contours. Only body-indentations greater than 2 inches mean sagging.
    • Do retain the original bill as well as the guarantee card, to enable quick processing of warranty claims.

    Dont’s

    • Do not use dry cleaning fluid of any type on your mattress. These chemicals will damage some of the construction materials.
    • Do not allow your mattress to get wet. Some of the upholstery materials may compress. Protect it from water or other liquids.In the event that your mattress becomes wet, absorb the wetness with tissues and dry the mattress indoors under a fan. Sunlight can damage the latex used in the rubberized coir and hence drying outdoors is to be strictly avoided.
    • Do not let anyone stand or jump on your mattress. It was not built for that type of weight distribution or abuse.
    • Do not bend your new mattress more than 20 degrees. Such treatment may damage the innerspring unit. Flex rather than bend the mattress when going through doorways.
  • Sleep Tips

    Understand why sleep is important for the body:

    Sleep is the recharging period for our body, and sleep-depravation would instantly affect our daily lives. Common effects of sleep deprivation are:

      • Impaired mood, memory, and concentration: When you don’t get enough sleep, you’re less productive. Lack of sleep affects your ability to concentrate and remember things. It makes you irritable and cranky. As a result, your social and decision-making skills suffer.
      • Dampened immune system: Without adequate sleep, the immune system becomes weak, making you more vulnerable to colds, flu, and other infections and diseases. And if you get sick, it takes you longer to recover.
      • Increased risk of accidents: Driving while seriously sleep deprived is similar to driving while drunk. The lack of motor coordination associated with sleep deprivation also makes you more susceptible to falls and injury.

    Sleep Tips:

    Changing your mattress might only be a part of the solution to sleep better. We have compiled together some basic tips which will help you sleep better.

    How to sleep better tip 1: Keep a regular sleep schedule

    Getting back in sync with your body’s natural sleep–wake cycle—your circadian rhythm—is one of the most important strategies for achieving good sleep. If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energized than if you sleep the same number of hours at different times. This holds true even if you alter your sleep schedule by only an hour or two. Consistency is important.

    • Set a regular bedtime. Go to bed at the same time every night. Choose a time when you normally feel tired, so that you don’t toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late. If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day.
    • Wake up at the same time every day. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with your bedtime, try to maintain your regular wake–time even on weekends.
    • Nap to make up for lost sleep. If you need to make up for a few lost hours, opt for a daytime nap rather than sleeping late. This strategy allows you to pay off your sleep debt without disturbing your natural sleep–wake rhythm, which often backfires in insomnia and throws you off for days.
    • Be smart about napping. While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. If insomnia is a problem for you, consider eliminating napping. If you must nap, do it in the early afternoon, and limit it to thirty minutes.
    • Fight after–dinner drowsiness. If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.

    How to sleep better tip 2: Naturally regulate your sleep-wake cycle

    Melatonin is a naturally occurring hormone that helps regulate your sleep-wake cycle. Melatonin production is controlled by light exposure. Your brain should secrete more in the evening, when it’s dark, to make you sleepy, and less during the day when it’s light and you want to stay awake and alert. However, many aspects of modern life can disrupt your body’s natural production of melatonin and with it your sleep-wake cycle. Spending long days in an office away from natural light, for example, can impact your daytime wakefulness and make your brain sleepy. Then bright lights at night—especially from hours spent in front of the TV or computer screen—can suppress your body’s production of melatonin and make it harder to sleep. However, there are ways for you to naturally regulate your sleep-wake cycle, boost your body’s production of melatonin, and keep your brain on a healthy schedule.Increase light exposure during the day

    • Remove your sunglasses in the morning and let light onto your face.
    • Spend more time outside during daylight. Try to take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night.
    • Let as much light into your home/workspace as possible. Keep curtains and blinds open during the day, move your desk closer to the window.
    • If necessary, use a light therapy box. A light therapy box can simulate sunshine and can be especially useful during short winter days when there’s limited daylight.

    Boost melatonin production at night

    • Turn off your television and computer. Many people use the television to fall asleep or relax at the end of the day. Not only does the light suppress melatonin production, but television can actually stimulate the mind, rather than relaxing it. Try listening to music or audio books instead, or practicing relaxation exercises. If your favorite TV show is on late at night, record it for viewing earlier in the day.
    • Don’t read from a backlit device at night (such as an iPad) If you use a portable electronic device to read, use an eReader that is not backlit, i.e. one that requires an additional light source such as a bedside lamp.
    • Change your light bulbs. Avoid bright lights before bed, use low-wattage bulbs instead.
    • When it’s time to sleep, make sure the room is dark. The darker it is, the better you’ll sleep. Cover electrical displays, use heavy curtains or shades to block light from windows, or try an eye mask to cover your eyes.
    • Use a flashlight to go to the bathroom at night. As long as it’s safe to do so, keep the light to a minimum so it will be easier to go back to sleep.

    How to sleep better tip 3: Create a relaxing bedtime routine

    If you make a consistent effort to relax and unwind before bed, you will sleep easier and more deeply. A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses.Make your bedroom more sleep friendly:

    • Keep noise down. If you can’t avoid or eliminate noise from barking dogs, loud neighbors, city traffic, or other people in your household, try masking it with a fan, recordings of soothing sounds, or white noise. You can buy a special sound machine or generate your own white noise by setting your radio between stations. Earplugs may also help.
    • Keep your room cool. The temperature of your bedroom also affects sleep. Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.
    • Make sure your bed is comfortable. You should have enough room to stretch and turn comfortably. If you often wake up with a sore back or an aching neck, you may need to invest in a new mattress or a try a different pillow. Experiment with different levels of mattress firmness, foam or egg crate toppers, and pillows that provide more support.

    Reserve your bed for sleeping

    If you associate your bed with events like work or errands, it will be harder to wind down at night. Use your bed only for sleep. That way, when you go to bed, your body gets a powerful cue: it’s time to nod off.

    How to sleep better tip 4: Eat right and get regular exercise

    Your daytime eating and exercise habits play a role in how well you sleep. It’s particularly important to watch what you put in your body in the hours leading up to your bedtime.

    • Stay away from big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Fatty foods take a lot of work for your stomach to digest and may keep you up. Also be cautious when it comes to spicy or acidic foods in the evening, as they can cause stomach trouble and heartburn.
    • Avoid alcohol before bed. Many people think that a nightcap before bed will help them sleep. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, so stay away from alcohol in the hours before bed.
    • Cut down on caffeine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Consider eliminating caffeine after lunch or cutting back your overall intake.
    • Avoid drinking too many liquids in the evening. Drinking lots of water, juice, tea, or other fluids may result in frequent bathroom trips throughout the night. Caffeinated drinks, which act as diuretics, only make things worse.
    • Quit smoking. Smoking causes sleep troubles in numerous ways. Nicotine is a stimulant, which disrupts sleep. Additionally, smokers actually experience nicotine withdrawal as the night progresses, making it hard to sleep.

    You’ll also sleep more deeply if you exercise regularly. You don’t have to be a star athlete to reap the benefits—as little as twenty to thirty minutes of daily activity helps. And you don’t need to do all thirty minutes in one session. You can break it up into five minutes here, ten minutes there, and still get the benefits. Try a brisk walk, a bicycle ride, or even gardening or housework.

    How to sleep better tip 5: Get anxiety and stress in check

    Do you find yourself unable to sleep or waking up night after night? Residual stress, worry, and anger from your day can make it very difficult to sleep well. When you wake up or can’t get to sleep, take note of what seems to be the recurring theme. That will help you figure out what you need to do to get your stress and anger under control during the dayIf you can’t stop yourself from worrying, especially about things outside your control, you need to learn how to manage your thoughts. For example, you can learn to evaluate your worries to see if they’re truly realistic and learn to replace irrational fears with more productive thoughts. Even counting sheep is more productive than worrying at bedtime.

    If the stress of managing work, family, or school is keeping you awake, you need help with stress management. By learning how to manage your time effectively, handle stress in a productive way, and maintain a calm, positive outlook, you’ll be able to sleep better at night.

    Relaxation techniques for better sleep: Relaxation is beneficial for everyone, but especially for those struggling with sleep. Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. Some simple relaxation techniques include:

    • Deep breathing. Close your eyes—and try taking deep, slow breaths—making each breath even deeper than the last.
    • Progressive muscle relaxation. Starting at your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up from your feet to the top of your head.
    • Visualizing a peaceful, restful place. Close your eyes and imagine a place or activity that is calming and peaceful for you. Concentrate on how relaxed this place or activity makes you feel.

    How to sleep better tip 6: Ways to get back to sleep

    It’s normal to wake briefly during the night. In fact, a good sleeper won’t even remember it. But if you’re waking up during the night and having trouble falling back asleep, the following tips may help.

    • Stay out of your head. The key to getting back to sleep is continuing to cue your body for sleep, so remain in bed in a relaxed position. Hard as it may be, try not to stress over the fact that you’re awake or your inability to fall asleep again, because that very stress and anxiety encourages your body to stay awake. A good way to stay out of your head is to focus on the feelings and sensations in your body.
    • Make relaxation your goal, not sleep. If you are finding it hard to fall back asleep, try a relaxation technique such as visualization, deep breathing, or meditation, which can be done without even getting out of bed. Remind yourself that although they’re not a replacement for sleep, rest and relaxation still help rejuvenate your body.
    • Do a quiet, non-stimulating activity. If you’ve been awake for more than 15 minutes, try getting out of bed and doing a quiet, non-stimulating activity, such as reading a book. Keep the lights dim so as not to cue your body clock that it’s time to wake up. Also avoid screens of any kind—computers, TV, cell phones, iPads—as the type of light they emit is stimulating to the brain. A light snack or herbal tea might help relax you, but be careful not to eat so much that your body begins to expect a meal at that time of the day.
    • Postpone worrying and brainstorming. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when you are fresh and it will be easier to resolve. Similarly, if a brainstorm or great idea is keeping you awake, make a note of it on paper and fall back to sleep knowing you’ll be much more productive and creative after a good night’s rest.
  • Mattress and your Spine

    The spine is the engineering marvel in itself and it is the main support system for the entire body. The spine is made up of vertebrae and the muscles which hold the vertebrae together. The spine acts as a flexible shock-absorber by distributing the mechanical stresses caused by movements.

    Back problems are essentially caused due to bad posture of the spine, which results in a shift in pressure to a particular region of the spine rather than disbursement of the pressure throughout the spine. The area of the spine which has the increased pressure tends to hurt.

    Sleep is essentially the resting and healing period for the entire body including the spine. It is important that while we sleep the entire spine is relaxed and no pressure builds up in any particular region of the spine. This is where the mattress you choose plays a critical role. A good mattress should maintain the normal posture of the spine.

    As shown, the mattress should neither be too soft nor too hard so as to support the back correctly. Based on the research done in this area, it is now widely accepted that a medium firm mattress offers better back support than a firm mattress.

    The spine has a unique double “S” shape which needs to be correctly supported. On a firm mattress the spine is forced to adjust to the flat surface of the mattress, and since the double “s” shape is not maintained, it results in discomfort and back pain. Coir mattress are generally too firm, and dont offer the right support.

    A too soft mattress would allow the body to sink in, and not offer any support at all. Cotton mattress are generally found to be soft, and tend to sink in the heavier areas, not offering any support at all.

    A medium firm mattress fully supports the spine’s double “S” shape and hence results in better comfort.

    It is important to understand that this softness / firmness is relative to every individual person depending on their body type. What might seem soft for a hefty 120 kgs person, might feel hard for a petite 60 kgs person.

    To understand what suits you the best, we suggest you try out the different models by lying down and see if they feel right. You can also try this simple test to check for correct support. While lying on your back, slide the flat of your hand into the hollow of your back. If your hand slides in very easily or there’s a gap, the bed is too firm (lending pressure to your hips and shoulders). If it’s really difficult to slide your hand in at all and you feel as if you are sinking into the mattress, then the bed is probably too soft for you.

    (Source: The Sleep Council)

  • FAQ

    What type of mattress is coolest for the body

    Mattresses by themselves don’t generate any heat. The warmness felt in a mattress is essentially our own body heat which gets transferred to the mattress. Different types of mattress ventilate the heat differently which is why some mattresses feel cooler than others. On relative scale cotton mattresses ventilate the best, then Latex mattresses, then Coir mattresses, then spring and lastly PU Foam. Contrary to common belief, coir mattresses are not the coolest sleeping surface since most of the readymade coir-mattresses use PU-Foam as cushioning, which makes the mattress warm.We should however point out, that this heat-ventilation issue plays a very small role in overall sleep and comfort. Further how warm we feel while sleeping is dependent on our surrounding climatic conditions

    We advise to buy the mattress purely based on the comfort level and how well it supports the back. This plays a far important role in your sleep quality


    What type of mattress is the best?

    Mattresses can be classified under five broad categories - Natural Latex, Innerspring, Memory Foam, Rubberized Coir and PU Foam. Each type has its own set of pros and cons, by reading through them you will get a better idea on what mattress to buy. We believe the best way to decide the mattress would be to personally try them out by lying down on them, since the comfort needs of every individual is different from another. What feels comfortable to one, might be too hard for another. Based on feedback received from customers, overall satisfaction was much greater in Natural Latex and Innerspring mattresses, compared to other mattress types.


    How do i decide what is the correct mattress size for me?

    Many factors play a role while deciding the right mattress size. For instance the height of the tallest person, the room area etc. Please visit our Mattress dimensions section for more details. Do spring mattresses cause problems?

    Spring mattresses are still the largest selling variety of mattress in the world today. The consumer perception of too many defects in Spring mattresses is more due to lack of information, than defects in this mattress type. Based on feedback received from our customers, we are summarizing the common issues faced with spring mattresses.

    • Disturbance while sleeping: This is more likely because you might have purchased a “Bonnell-Spring” variety of mattress. Motion-transfer is a common issue faced in this variety. Read more here.
    • Back – Problems: Spring mattresses are designed to fully support our back. Initial discomfort when changing from mattress to another might be there, but overall spring mattresses will not aggravate any back problems. Read more here.
    • Defective – Springs: Spring mattress work by distributing our body weight over a number of springs. In case if there is increased load (say while standing or jumping on the mattress) on a few springs, there is a likely chance they may break away. If maintained well, most spring mattresses easily last upwards 10 years


    Are cotton mattresses best for the body

    Cotton mattresses ventilate the best. While this is good, its most important drawback is that they pack down with usage, resulting in a lumpy sleeping surface. This could cause back-related problems over a period. Further, since cotton absorbs moisture, it tends to be becomes a breeding ground for bacteria and harmful germs.What type of mattress is best suited for back? Please visit our separate section on “Mattress and how it affects your back”.


    How durable are mattresses? / When should i replace my mattress?

    Most mattresses should last you 7-8 years without any trouble. The most visible sign that the mattress needs replacement is “sagging” i.e. loss of shape in the mattress with depressions being formed in the sleeping area. Durability also varied depending on what type of mattress you use. On a relative scale Latex Mattresses are the most durable, then PU Foam mattresses, then spring mattresses and lastly Coir mattresses.Further if you maintain the mattress well, its durability will be enhanced. You can check our “mattress care” section for more on mattress maintenance.


    Can mattresses be repaired

    Repairing is never an option with most mattresses. In case of sagging i.e. body depressions in particular areas of the mattress, its best to replace the mattress. In case there is no sagging, you can consider buying a mattress topper which will allow you to get a few more years from your existing mattress.


    Mattress – maintenance: How to handle bed bugs / dust mites?

    Bed bugs can be a real nuisance. Though bed bugs often infest the mattress, it might not be their only hiding place. Bed bugs are oftem found in the creases of mattresses and near the seams (they never bore through the fabric). To keep your mattress free from bed bugs we suggest buying a mattress cover (they are relatively cheap) which can be sanitized on a regular basis. In case your place is infested with bed bugs, calling the pest control might be the only option.