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Your Essential Guide To Buying The Right Mattress

Your Essential Guide To Buying The Right Mattress

Isn’t it surprising how little we know about the one essential piece of equipment we lie on for one third of our lives? Yes, mattresses are way down the list of our priorities and that should not be the case.

Investing in the right mattress is money well spent because it is crucial if we are to get restful sleep. The quality of our sleep is going to affect everything we do from productivity to relationships and our overall health. The average US worker misses about 11 days work a year because of lack of sleep. This adds up to a total annual cost of $63 billion in lost productivity!

Let’s face it. A bad mattress is going to steal your precious hours of sleep, while a good one will make sleep the luxurious and re-energizing force it is supposed to be.

You might think buying a really good mattress would be easy. It is not! For example, a high price tag does not always mean this might be the best one for you. Price tags can range from $300 to $30,000! You need to keep a few things in mind such as the materials used, the warranty, the chance of an in-home sleep trial, and shipping. Look at how much research you do before buying a new smartphone, car, or cooker which will marginally affect your lifestyle. A mattress will have a major impact on our lives, yet we rarely do enough research.

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Here are 5 tips to help you through the mattress buying process.

1. Look at your sleep patterns and positions

How well you sleep and also your position will help you to decide which type of mattress may be best for you. If you are tossing and turning all night, your mattress and you may need to part company. Some people sleep on their stomachs. Actually, most people seem to sleep on their side and back. If you are in this category, then you are more likely to need a softer mattress. Keep in mind that a good mattress must come up to support the curves and arches in your body as you lie down. It also keeps your spine with its natural curve which is vital to prevent you from waking up with a back ache! You will need this extra support to relieve the hip and shoulder pressure points which are more likely to be painful.

2. Get familiar with the different mattress types

The most famous one going the rounds now is the memory foam mattress which was developed by NASA in the 1970s to protect astronauts from the effects of impact. It is softer and can really help you sleep better. This is due to the fact that it gets softer at all the crucial pressure points.

However, there are a few disadvantages. There is an odd chemical smell from the mattress which may mean you have to give it a good airing before putting the sheets on. Some users complain that the memory lasts too long, so that rolling over takes quite an effort as you have to press up and out of the previous contour. Another problem is that as it functions by using body heat, it may become a little too warm during summer. Some companies have solved this problem by using an aerated latex foam containing gel which helps to keep things cooler by dissipating the heat.

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Another option is the pillow type mattress which has an extra layer of padding on top which will make for a much softer surface.

When couples have changing or individual needs, the air bed type of mattress allows for adjustable firmness and softness, which also prevents a lot of arguing and may be a good choice for you.

The Better Sleep Council has a very good description of the different mattress types which will help you to understand the salesman’s jargon.

3. You need to try the mattress out with a sleep trial

You know when you fake a sleep on a mattress in the showroom? This is not ideal! First, you have no pyjamas or bedclothes on, so it really is useless. You also have to ask for a test pillow, so the whole operation becomes rather embarrassing. Not to mention if you have to lie with your partner. You would also need at least 15 minutes to get an idea of whether the mattress is soft or firm enough.

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This is when you have to ask about details of a sleep trial. Companies will have various offers which go from one month to three months. This is extremely important if you are shopping online. It may take up to 30 nights to actually get accustomed to a new mattress, so the longer the trial, the better. You should also inquire about transportation costs in the event of a return.

4. Don’t let price be your top priority

Price is not always a good indicator. You should be looking at comfort, convenience, shipping costs, and materials. You might think that haggling is only for your trip to the Casablanca bazaar, but you may be surprised to know that you can often negotiate a better deal for a mattress in the American or European showroom. Mattresses tend to be on sale with huge markups.

You can try indicating what your ceiling is and whether there is room for flexibility. That could mean getting a better deal. You might also get some accessories thrown in, such as a box-spring foundation. If you have done your homework, you can also take advantage of holiday deals and special offers. If you are a veteran, you may be eligible for a discount.

5. Ask about the warranty

This is probably the most important thing to consider, since it regards protecting the mattress itself. Make sure you invest in a waterproof mattress cover, as sometimes stains will void the warranty. The warranty is usually dependent on whether a proper support base has been used. Normally, the outer cover is guaranteed for one year.

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Generally a mattress has a life expectancy of about 10 years, if you look after it. You may find a company such as Ghost Bed, who are offering a 20 year warranty. This is an indication that they are using top quality materials. You also need to ask about delivery, especially if they are offering this free.

Conclusion

As you can see, doing some research before you buy your mattress will pay handsome dividends. You will sleep better and look forward to one third of your life with pleasure. That’s one of the best investments you can make!

Featured photo credit: Opening mattress/Emily May via flickr.com

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Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on February 21, 2019

Top 9 Foods for Incredible Brian Health And Brain Power

Top 9 Foods for Incredible Brian Health And Brain Power

Your brain is the most intricate and powerful organ in your entire body. It’s essentially a super-computer with brain power like a Ferrari.

If you have a Ferrari, would you put cheap gasoline in it? Of course not. You want to put in high-octane performance fuel to get the most out of your investment.

When it comes to the brain, many people are looking for the top foods that will supercharge the brainpower to help focus better, think more clearly and have better brain health.

In this article, we’ll look at the top 9 brain foods that will help create supercharge your brain with energy and health:

1. Salmon

Salmon has long been held as a healthy brain food, but what makes this fish so valuable for your brain health?

It’s important to understand that your brain is primarily made up of fat. Roughly 60% of your brain is fat. One of the most important fats that the brain uses as a building block for healthy brain cells is omega-3’s.

Omega-3’s are essential for building a healthy brain but one of the most important omega-3’s for your brain is DHA. DHA (docosahexaenoic acid) forms nearly two-thirds of the omega-3’s found in your brain.[1]

Omega-3’s and DHA in particular help form the protective coating around our neurons. The better quality this coating is, the more efficient and effective our brain cells can work, allowing our brain power to work at full capacity.

Studies have shown that being deficient in DHA can affect normal brain development in children, which is why so many infant formulas and children’s supplements are beginning to include DHA.

Being deficient in DHA as an adult can cause focus and attention problems, mood swings, irritability, fatigue and poor sleep.

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2. Blueberries

Blueberries top the list as one of the most beneficial fruits to maximize your brain health and performance.

Blueberries have some of the highest content of antioxidants, particularly anthocyanins, than any other fruit, which helps protect the brain from stress and promote healthy brain aging.

Blueberries antioxidant content also help reduce inflammation, which allows the brain to maintain healthy energy levels.

Blueberries have begun to receive attention for their connection to brain performance.[2] Studies have demonstrated that eating blueberries on a regular basis can not only improve brain health but also brain performance as well including working memory.[3]

Blueberries not only taste great but are low in calories, high in Vitamin C, Vitamin K and Manganese.

3. Turmeric

Turmeric is a very impressive spice that has well-researched and proven to have tremendous benefits for your brain. Turmeric’s main compound that benefits the brain is called curcumin, which is responsible for turmerics bright yellow appearance.

Curcumin has been shown to have anti-inflammatory, antioxidant, antiviral, antibacterial, antifungal, and anti-cancer properties.[4]

Curcumin increases the production and availability of two important neurotransmitters serotonin and dopamine, two important neurotransmitters involved with happiness, motivation, pleasure, and reward.

Curcumin has been well documented to have powerful anti-depressive effects. In one study, it was found to be as effective for depression as popular medications such as SSRI’s like Prozac.[5]

Curcumin has also been shown to:

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  • Increase blood flow to the brain.[6]
  • Increase BDNF production, a powerful stimulator of neuroplasticity.[7]
  • Increase DHA availability and synthesis in the brain.[8]
  • Increase antioxidant levels in the brain to prevent brain aging and inflammation.[9]

4. Coffee

Coffee is the wonderful elixir of energy that many people cherish every single morning. The biggest reason people drink coffee is to get a dose of caffeine.

Caffeine is a natural neurological stimulant that not only gives you energy but also prevents adenosine, a neurotransmitter involved with feeling tired, from binding in the brain.

Many people are surprised to find that coffee actually contains a large quantity of antioxidants called polyphenols, which are important for reducing inflammation in the brain and keep your brain energized. The antioxidants in coffee also provide a neuroprotective effect, protecting the brain from stress and damage. [R]

Coffee can also:

  • Improve alertness and concentration.[10]
  • Help with neurodegenerative disorders like Parkinson’s disease.[11]
  • Reduce your risk of depression.[12]
  • Improve your memory.
  • Provide short-term boost in athletic performance.[13]

5. Broccoli

What was your least favorite food as a kid growing up?

Most likely, broccoli was your answer.

Broccoli may not have been your top choice, but it might be the top choice for your brain.

Broccoli contains a compound called sulforaphane. Sulforaphane has been shown to promote the proliferation and survival of brain cells by reducing inflammation and boosting production of BDNF. It has also been shown to boost neurogenesis, the production of new brain cells.[14]

Broccoli is also loaded with important nutrients Vitamin K and Folate. Vitamin K plays a vital role in protecting brain cells.[15] Folate plays a crucial role in detoxification and reducing inflammation in the brain.

6. Bone broth

Bone broth wasn’t just created to combine with soups, you can actually drink bone broth by itself.

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Drinking bone broth has become one of the biggest trends in the health and wellness industry and for good reason. Bone broth isn’t actually a new thing. Bone broth has been used for centuries as a healing tonic to promote health and longevity.

Much of the nutritional benefits and value of bone broth comes from its substantial vitamin and mineral content. Primarily calcium, phosphorus, magnesium, and potassium.

Your gut is called your second brain for a reason. Research continually shows that there is a direct and indirect connection between your gut and your brain. Your gut also houses and stores many important brain compounds involved with optimal brain performance. Therefore the health of your gut is vitally important for your brain health and performance.

Bone broth has become a go-to tool for helping heal the gut and provide the gut with the vital nutrient and resources it needs to heal and perform optimally.

With the vast amounts of nutrients that bone broth contains, it makes the list as a go-to food for your brain health.

Look for high quality, organic bone broth for the best results.

7. Walnuts

Walnuts are one of the top choices of nuts for brain health. Walnuts also look similar to a brain.

Amongst the wide variety of nuts available, walnuts contain the highest amounts of the important omega-3 DHA. DHA, as seen above, is a critical building block for a healthy brain.

Walnuts also contain high amounts of antioxidants, folate, magnesium, potassium, and phosphorus, which help to lower inflammation.

Melatonin in walnuts is an important nutrient for regulating your sleep. Having low amounts of melatonin can make it challenging to get good quality sleep and getting poor quality sleep can dramatically impair brain health and performance.

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8. Eggs

For years, eggs were put on the nutritional naughty list; but now, eggs are finally getting the credit they deserve. Eggs can provide a tremendous boost to your brain health and longevity.

Eggs, particularly the yolks, contain a compound called choline. Choline is essential for building the neurotransmitter acetylcholine. Acetylcholine plays an important role in mood, memory, and intelligence.

Egg yolks contain some of the highest quantities of choline. This is very important because low levels of choline can lead to low levels of acetylcholine, which in turn can cause increased inflammation, brain fog, difficulty concentrating and fatigue.

9. Dark chocolate

You’re about to love chocolate even more because chocolate, particularly dark chocolate, is great for your brain.

Chocolate boosts levels of endorphins, your brains “feel good” chemicals. This is why you feel so good eating chocolate.[16]

Chocolate also increases blood flow to the brain which can help improve memory, attention, focus, and reaction time.[17]

Dark chocolate contains high levels of magnesium, which has been coined “natures valium” for its ability to calm and relax the brain.

Lastly, dark chocolate has one of the highest antioxidant profiles out of any other food, including popular superfoods like acai berries, blueberries, or pomegranates.[18]

Conclusion

Your brain is a high performing organ and it uses quite a lot of energy, roughly 20% of the bodies energy demands.

In order to maintain a healthy brain, you need the right fuel to ensure that your brain has all the nutrients it needs to perform as well as adapt to the stress of life.

If you want to keep your brain performing well for a lifetime, then you want to make sure you are including as many of these brain health foods as possible.

More Resources About Boosting Brain Power

Featured photo credit: Unsplash via unsplash.com

Reference

[1] US National Library of Medicine National Institutes of Health: DHA Effects in Brain Development and Function
[2] Canadian Science Publishing: Enhanced task-related brain activation and resting perfusion in healthy older adults after chronic blueberry supplementation
[3] US National Library of Medicine National Institutes of Health: Cognitive effects following acute wild blueberry supplementation in 7- to 10-year-old children.
[4] US National Library of Medicine National Institutes of Health: Curcumin: the Indian solid gold.
[5] Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition.: Turmeric, the Golden Spice
[6] US National Library of Medicine National Institutes of Health: Effect of combined treatment with curcumin and candesartan on ischemic brain damage in mice.
[7] Science Direct: Curcumin reverses the effects of chronic stress on behavior, the HPA axis, BDNF expression and phosphorylation of CREB
[8] US National Library of Medicine National Institutes of Health: Curcumin boosts DHA in the brain: Implications for the prevention of anxiety disorders.
[9] PLOS: A Chemical Analog of Curcumin as an Improved Inhibitor of Amyloid Abeta Oligomerization
[10] US National Library of Medicine National Institutes of Health: Effects of Caffeine on Cognitive Performance, Mood, and Alertness in Sleep-Deprived Humans
[11] American Academy of Neurology: A Cup of Joe May Help Some Parkinson’s Disease Symptoms
[12] American Academy of Neurology: AAN 65th Annual Meeting Abstract
[13] US National Library of Medicine National Institutes of Health: Effects of caffeine on the metabolic and catecholamine responses to exercise in 5 and 28 degrees C.
[14] US National Library of Medicine National Institutes of Health: Hyperammonemia induces glial activation, neuroinflammation and alters neurotransmitter receptors in hippocampus, impairing spatial learning: reversal by sulforaphane
[15] Oxford Academic: Vitamin K and the Nervous System: An Overview of its Actions
[16] Diana L. Walcutt, Ph.D: Chocolate and Mood Disorders
[17] Health Magazine: Chocolate can do good things for your heart, skin and brain
[18] Chemistry Central Journal: Cacao seeds are a “Super Fruit”: A comparative analysis of various fruit powders and products

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