Among a wealth of benefits, a good kip boosts your immune system, strengthens your bones and muscles, and bolsters your memory.
How much sleep you need is individual but the World Health Organisation suggests seven to nine hours a night is the optimum. Unfortunately, they also report that in many industrialised nations, up to 45% of adults report insufficient sleep on a regular basis. Why is down to myriad factors but one of the culprits, according to research, is your sleep surface. Is it too hard, too soft, just right…? Goldilocks would have a field day.
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As ever, when it comes to your sleeping surface, what’s right for you might not be right for someone else. That said, a 2025 study out of Beijing, China, suggested ‘medium-firm’ was best for the 12 average-weight subjects who took part.
The dozy dozen slept on three different mattress firmness levels: soft, medium and firm. The researchers then monitored their sleep quality and quantity via the gold standard of EEG, where you measure the brain’s electrical activity. Too firm a mattress resulted in pressure points in the shoulders, hips and knees, while too soft left the hips and shoulders sinking in and an unnatural and uncomfortable curvature of the spine.
A limitation of the study was the number of subjects. Still, a major 2003 study in the Lancet also highlighted that medium-firm proved best for those with chronic lower back pain. There’s also research that says heavier individuals should seek out a firmer mattress, as should back or stomach sleepers to avoid lower-back sagging.
Ultimately, you want a mattress that keeps your spine aligned, relieves pressure and matches your sleep style, weight and health needs. Medium-firm is safest for most of us but, ideally, speak to a sleep expert to understand your personal requirements.
How often should you replace your mattress?
When you do, they should also advise you on how often you should change your mattress. The Sleep Foundation suggests every six to eight years. That range can vary by mattress type – lower-quality foam mattresses have the shortest lifespan, durable Latex options the longest – while factors like your weight and if you share a bed also impact lifespan.
You should also seek a mattress change if any of the following apply: it’s negatively impacting your sleep; it’s noticeable saggy in certain areas; it’s making more noise than normal; and you regularly wake up with muscle or joint stiffness.
Optimising your mattress’s longevity comes down to rotation and cleaning. You’re advised to rotate your mattress every three to six months to prevent sagging in one area. As for cleaning, regular vacuuming helps. You can go so far as a deep clean by sprinkling a thin layer of baking soda over the mattress surface, leaving it 30 minutes and then vacuuming. It helps to remove odours and moisture, which is good for you and your relationship.
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