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February 18, 2019 5 min read

What sleep position is the best?

One of life’s most satisfying experiences is a great night’s sleep. When you have a great night’s sleep you wake up feeling rested, restored, and rejuvenated. On the other hand, unpleasant sleep experiences are not satisfying. When we toss and turn too often, sleep on a mattress that’s not forgiving to joint pain on body pressure points like shoulders, ribs, elbows, hips and knees, or have our sleep interrupted by contact with a sleep partner in too small a mattress, chances are you’ll wake up tired, sore, or with a back ache.

Unsure of whether you should sleep on your side, which side, your stomach or your back? Looking for the best healthy sleeping position?

At Gotta Sleep all our products have been designed with a focus on your health and wellness. Materials such as gel infused memory foam improve mattress sleep temperature, reduce tossing and turning, and take pressure body joints, making for a better sleep environment.

No matter how we sleep, sleep time is the longest we’re in one position. For some, sleeping on your stomach or side may feel the most comfortable, but bio-mechanically the best way to sleep is on your back. Let’s compare sleep positions.

Stomach / Sleeping on your Face (the worst sleep position)

Pros
  • Reduces snoring and that's about it
Cons
  • Provides absolutely no support to the lower back, which can result in lower back pain on waking
  • Puts significant pressure on your neck and spine (17% of your spine is in your neck)
  • Flattens the natural curve of the spine which can lead to back pain, and over time spinal issues
  • Overworks body muscles that force you to toss and turn as you sleep, as they try to support the spine and lower back (you wake up tired, sore and with back pain)
  • Puts pressure on joints and muscles, which can irritate nerves and lead to pain, numbness, and tingling of body parts on waking
  • Sleeping with your head to one side for hours on end can eventually result in long term neck or spinal issues
  • Premature facial wrinkles and sagging breasts
Best Pillow to Sleep With for Stomach Sleepers
  • A very thin pillow or none at all, so that you don’t put excess pressure on your neck and spine while sleeping

Side (second best sleep position)

Pros
  • Less snoring
  • Reduces acid reflux
  • Can help cut down on Sleep Apnea
  • Most comfortable way to sleep during pregnancy
Cons
  • Provides absolutely no support to the lower back, which can result in lower back pain on waking
  • Can pull your spine out of position, which can strain the lower back, and over time result in back and spinal issues
  • Sleeping on your right side can put a strain on your heart, lymphatic system, pancreas and spleen, so if you sleep on your side try to sleep on the left one
  • Premature facial wrinkles and sagging breasts
Best Pillow to Sleep With for Side Sleepers
  • A firmer, thicker pillow that supports and keep your head level as you sleep, as sleeping with too little or too much pillow can cause major neck and spine issues
  • A second pillow between your legs to help level out the spine

Back (the best sleep position)

Pros
  • Spreads out your body weight which greatly reduces joint pain
  • The best position for your heart 
  • The best position for digestion
  • Easy for your head, neck and spine to remain in a neutral position
  • Improves sleep posture, thereby reducing neck and back pain, and future spinal issues
  • As your head is elevated it reduces acid reflux
  • Minimizes wrinkles
  • Reduces breast sagging
Cons
  • Snoring is more severe
Best Pillow to Sleep With for those who Sleep on their Back
  • For most, a thinner pillow that supports your neck versus your head, as a firm, thick pillow can cause neck and shoulder issues

But it’s not just about sleeping on your back. It’s about sleeping on a quality supportive mattress. You’ll want it to be comfortable, but at the same time firm enough to support your body’s spine, and to take pressure off the small of your lower back. Think of your shoes. Imagined walking in shoes that have little or no arch support. Your feet hurt and get tired quickly. Your lower back needs support as you sleep. If your mattress is too soft your hips will sink into it, and your spine can go out of alignment.

How long will it take to adjust to sleeping on your back? It can take days, weeks, even longer for some. It may be hard to do, but you can train yourself. Unless you have health issues that make it less than feasible, you should work on it. It may even be painful, but like exercise that hurts, long term it helps.

One way to speed up the process is to sleep on an adjustable bed. Sleeping in a Zero Gravity position is great for your heart and overall health. It also makes it hard to sleep on your front or side. 

Sleeping Positions for Back Pain

If you have a favorite position you enjoy when sleeping, there are things you can do to ease back pain. You might try sleeping with a pillow between or underneath your legs.

If you are a side sleeper, WebMD suggests putting a pillow between your knees, and then drawing them up slightly toward your chest. If you like to sleep on your back, try putting a pillow under your knees, or rolling up a small towel and placing it under the small of your back.

Avoid sleeping on your stomach as much as you can, because it puts a lot of pressure on your back. If it’s the only position you can fall asleep in, put a pillow under your stomach to minimize the pressure on your back.

The Best Position for Sleep Apnea

According to Harvard, Sleep apnea occurs when tissue at the back of the throat collapses and blocks the airway during sleep. This causes people to experience short pauses in their breathing as they sleep. Your bed partner is often a great way to identify sleep apnea. If you live alone, look for headaches in the morning, daytime sleepiness, and problems with concentration.

If you think you have sleep apnea, you should contact your doctor. You may need to learn to sleep in a position that keeps your airway open, or leverage a continuous positive airway pressure device. This device blows air through a mask into your air passages to keep your airways open.

Suggestions for all Sleep Positions 

Better sleep starts with a better mattress.  Our Gotta Sleep OMG mattress is a better mattress.

17/03/2019-EB


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Standard Mattress Sizes Dimensions - Canada and USA Mattress Sizes

The standard mattress sizes in Canada and the USA commonly manufactured are:

Standard Mattress Sizes differ based on Type in Canada and the United States

For each mattress and box spring, there are actually TWO acceptable sizes: 
When inner-spring mattresses coilsare manufactured, the count and thickness (gauge of wire) varies. This variance cangreatly affect the width and length of coil mattresses.
 
As a result, manufacturerstypically produce inner-spring mattresses within a tolerance range of plus or minus 1”.
 
Foam mattressesare cut from slabs of foam, so they always fit the published standard size.

Foam Mattresses

Foam Mattress Sizes and Dimensions

 

Width & Length (Inches)

Width & Length (cm)

Sizes We Carry

Twin (Single)

39" x 75"

99 x 190.5 cm

Yes

Twin (Single) Extra Long - TXL

39" x 80"

99 x 203 cm

Yes

Super Single (3/4)

48" x 75"

122 x 190.5 cm

*

Double (Full or Standard)

54" x 75"

137 x 190.5 cm

Yes

Double (Full) XL

54" x 80"

134.5 x 202 cm

*

Queen

60" x 80"

152.5 x 203 cm

Yes

Queen RV (common in recreational vehicles)

60" x 75"

152.5 x 190.5 cm

Yes

King

76" x 80"

193 x 203 cm

Yes

California King

72" x 84”

183 x 213 cm

Yes

 *At Gotta Sleep we offer the 7 most popular sizes of mattresses available. Less popular sizes need equipment retooling which adds to cost.

Coil Inner-Spring Mattresses

Coil Innerspring Mattress Sizes and Dimensions

Mattress Size

Width & Length (Inches)

Width & Length (cm)

Sizes We Carry

Twin (Single)

38" x 74½"

96.5 x 189 cm

*

Twin (Single) Extra Long - TXL

38" x 79½"

96.5 x 202 cm

*

Super Single (3/4)

47" x 74½"

119.5 x 189 cm

*

Double (Full)

53" x 74½"

134.5 x 189 cm

*

Double (Full) XL

53" x 74½"

134.5 x 202 cm

*

Queen

60" x 79½"

152.5 x 202 cm

*

Queen RV (common in recreational vehicles)

60" x 74½"

152.5 x 189 cm

*

King

76" x 79½"

193 x 202 cm

*

California King

72" x 83½"

183 x 212 cm

*

 

Mattress Sizes Explained

Twin

Twin mattress bed dimensions are 38" x 74½". Twin beds are perfect for single sleepers.  Being a little smaller, they are great for small spaces as they fit in most rooms and in small spaces. These mattresses are also great for children’s rooms as they do not need as much space on the mattress.  Twin mattress depth dimensions differ based on the mattress.

Twin XL 

Twin XL bed dimensions measure 38" x 79½" and are perfect for today’s taller sleepers. Twin XL mattresses are the same width as a Twin, but are 5-inches longer.  These mattresses are great for small spaces as they do not take up as much room as larger mattresses. Being longer they are ideal for people who are taller than average.

Super Single 

Super Single bed dimensions measure 47" x 74½" and are a throwback to the 1920s. They wereoriginally designed for one sleeper, but since bedroom space was so limited in the 1920s they often fit two people.These days, we get very few calls for Super Single's except for antique beds and military living quarters. As a result, we do not carry this size of mattress at Gotta Sleep as it is a less popular option.

Double / Full

Double bed dimensions measure 53" x 74½". Full bedsare designed for single sleepers who want something more room than a Twin. A double can sometimes work for a couple who have limited space.
 
Throughout the first half of the 1900's, full size mattresses were the standard for couples. After the introduction of the Queen mattress, the Full become almost obsolete.
 
Some couples may be able to make a Full size bed work, but since there is such a small price difference between a Full and a Queen, we recommend a Queen. Full mattresses offer inferior comfort, so unless you have a space constraint a Queen is likely best.
 
Full mattresses work great for children and are a cost effective option as the child will be able to fit the mattress for a significant period of time.

Double XL or Full XL

Full XL (Extra Long) bed dimensions measure 53" x 74½". The Full XL accommodates taller single sleepers who don’t have room for a Queen, but need something wider than a twin.
 
Full (double) XL mattresses are the same width as the Full, but are 5-inches longer. This is great for people who are taller than average. We do not carry this size of mattress at Gotta Sleep as it is a less popular option.

Queen

In looking at the weight, length, and width of a queen sized mattress, they are in the range of 55 to 100 pounds with a length and width of 60" x 79½".
 
Queen bed dimensions are 60" x 79½".  Queen mattresses are the standard size of mattress for anyone sharing a bed with another person.Queen mattresses are ideal for couples who are looking for a cost-effective andspace-friendly mattress
The queen sized mattress provides a enough amount of room for two people without overwhelming the room.The queen mattress is the most cost effective mattress as it provides enough space as a reasonable price. The Queen and King Mattresses are the most common bed size for master bedrooms.

Queen RV

A Queen RV bed dimensions measure 60" x 74½"and areessentially a Queen mattress that’s 5” shorter in length.
 
Queen RV's are generally found in Fifth Wheel and Holiday trailers, or where space is at a premium.
 
This size of mattress provides space for two people. Yet, it isslightly shorter to fit into compact spaces making it an ideal choice for camping.

King

King bed dimensions measure 76" x 79½". King beds are an excellent choice for couples who want the greatest amount of personal sleep surface. King beds are also great as they reduce sleep interruptions. King sized mattresses are ideal for larger spaces as they take up a considerable amount of room.King size mattresses provide a significant amount of space for each partner and are excellent for couples who like to spread out
 
If you have children or pets who join youregularly in bed, a King size mattress will offer plenty of room as it is 16” wider than a queen. King mattresses are an excellent option for families who have the space for them.

California King

California King bed dimensions measure 72" x 83½".When it comes to a wider mattress for taller people sharing a mattress, nothing beats a California King.
 
Although not quite as wide as a King, the extra 5” in length can be a blessing for those who are taller. Having a mattress with a little extra leg space is perfect for those who are tall.
 
The California king mattress is also ideal for couples who have pets who sleep at the bottom of the bed. With a California King, you will have enough room for the pet without interrupting foot space.
 
As these beds are a considerable size, a significant amount of bedroom spaceis required to accommodate them.

Other Considerations

When making a decision on which size mattress is right for you it is important to consider a variety of influential factors
 
Each of these factors play a significant role in sleep quality, comfort and can help to select the perfect mattress.Bycarefully selecting the size of mattress you are one step closer to ensuring you are able to receive a proper night's sleep
 
Your height can play a large role in determining the perfect mattress size, especially if you are taller than average.If you are taller than average, a XL or California King mattress is ideal as they provide more length to accommodate longer legs.
 
When you are unable to fit your entire body on the mattress you arepotentially compromising your quality of sleep.With the wide variety of mattress sizes available people should not have to sacrifice comfort as a result of their above average height.The size of the bedroom or space where you would like to place the mattress is another factor to consider when choosing the perfect mattress.
 
A mattress too small or too large can offset the feel of the bedroom and leave it feeling empty or overloaded. If spaceis limited a smaller mattress is always recommended. Yet, if the room can accommodate a larger mattress having more space can result in a more comfortable sleep.
 
It is important to measure the space where you are hoping to put the mattress. This will inform how large of mattress you can buy.
 
For individual sleepers a twin or double size mattress will provide an adequate amount of room to ensure a good quality sleep.
 
Finally, if you share a mattress the larger the size of mattress you can afford the better. For mattresses shared between two people a double or queen sized mattress is ideal. They both provide enough space for each individual without taking up too much room in the bedroom.
 
When sharing a mattress with two adults and children or pets a King or California king sized mattress is best. This mattress size should onlybe considered if there is enough space in the bedroom.A king sized mattresses will provide space for two or more individuals to sleepcomfortably
 
It isextremely important tothoroughly consider all these factors before deciding which mattress is right for you. By making the correct decision you will ensure you be on your way to having a good quality and restful sleep.
 
Please consider that standard mattresses sizes Canada and standard mattress sizes USA, do not include bed linens.
20190219 - JT