Menopause is a natural process when the production of female hormones (estrogen and progesterone) declines and a woman stops having her monthly periods. It usually happens gradually between the ages of 45 and 55.
During this time, a woman can experience uncomfortable menopause symptoms such as hot flashes and night sweats, migraine headaches, anxiety, fatigue and insomnia.
Hormone replacement therapy drugs can help hot flashes, but come with many potential side effects for the heart, lungs and breasts. As a result, more and more women today are seeking to use natural remedies.
The video below is a brief overview of some of the most proven natural remedies for hot flashes in menopause. More details about each of these can be found in articles in the Nutrition Breakthroughs blog. Use the search option in the top menu to learn more about them.
Make good use of these natural remedies to stay “cool as a cucumber!”
This natural health information is shared with you by Sleep Minerals II, the effective natural sleep aid that is also beneficial for hot flashes, restless leg syndrome, bone health, teenage insomnia and mineral deficiencies.
By Dr. Tariq of the Nishtar Medical University in Pakistan
Do you struggle to fall asleep or stay asleep during the night? After a hectic day, do you toss around in bed with a preoccupied, heavy head?
Finding the best supplements for better sleep can be frustrating with hundreds of ads and products on the internet.
Does our diet have a role in our sleep? What are the most proven natural sleep aids that have been revealed by scientific research? Read on to learn more about the best minerals, herbs, and vitamins for improving sleep at night.
According to the CDC (Centers for Disease Control), sleep problems are pretty common; in fact, about one-third of Americans do not get a good sleep. Sleep is as essential for a person as food is for a healthy life. A good amount of sleep is required for our brains to function properly.
Every day, good quality sleep enhances learning, memory, problem-solving, and creativity.
What’s more, lack of proper sleep is associated with anxiety, daytime drowsiness, and increased risk of diabetes, heart disease, and obesity.1
Several supplements on the market contain natural sleep aids with herbs, vitamins, and minerals, but how do these supplements work, and which ones may be the best for an individual?2,3
The best thing to do is to try a small amount of each one of them separately and note the results in a journal. And then compare the results of each one as to which ones were the most beneficial.
HERBS THAT HELP YOU SLEEP
Here are some of the most well-known herbs for relaxation and better sleep.
CHAMOMILE
Chamomile is a herb that has been used for centuries to reduce anxiety, soothe your nerves, and help with sleep. It is normally used as tea or in capsules, as are most of the herbs for sleep.4,5
PASSIONFLOWER
Passionflower contains flavonoids which are a group of natural chemicals found in many herbs and fruits, possessing anti-inflammatory, and anti-carcinogenic (anti-cancer) properties. These act to reduce pain, calm the mind and help with sleep if added with other herbs like lemon balm.6
HOPS FLOWERS
Hops flowers contain a variety of compounds which remedy restlessness, nervousness and sleep difficulties. Pillows filled with these are also used for sleep.7
ASHWAGANDHA
Ashwagandha root extract is a natural compound that induces sleep, improves sleep quality, and soothes the nerves to relieve stress. It can help a person sleep better throughout the night.8
KAVA
Kava helps some people with sleep disorders. Kava leaves are dried and used in capsules or tablets. It helps to reduce anxiety and provide a calmer, less stressed state of mind.9
MINERALS FOR SLEEP
Many minerals affect the state of health of our bodies and their various systems. A few minerals stand out as bright stars in the sky for their ability to induce good sleep.
MAGNESIUM
Difficulty in sleeping throughout the night is the first symptom of magnesium deficiency.
Magnesium is the essential nutrient for better sleep. It helps the body prepare melatonin, a sleep hormone made in the brain that directly aids good sleep.12
Magnesium also relieves muscle tension and mental stress by helping to produce amino acids, for example, GABA (Gamma-Aminobutyric Acid – a signaling molecule in the brain).13
Magnesium is found in green leafy vegetables, avocado, bananas and yogurt.
CALCIUM
Calcium is among the essential nutrients that significantly impact sleep by affecting REM sleep (rapid eye movement sleep – a phase of sleep when your brain is more active and your eyes move faster). Decreased calcium levels affect sleep cycles and lead to difficulty getting deeper and longer sleep.14
Calcium is found in dairy products such as almonds, cheese, yogurt, leafy greens and sardines. By taking the correct amount of calcium, the sleep cycles of our body can be corrected.
Calcium should be taken in balance with magnesium in a two to one ratio, with twice as much calcium as magnesium.
BEST VITAMINS FOR SLEEP
Sometimes vitamin deficiency can be a cause of sleep deprivation. If one or more of these are deficient in the diet, a good night’s sleep can become more difficult to obtain.
VITAMIN D
Many experts say that vitamin D deficiency is associated with sleep disorders and if your blood levels of Vitamin D fall to a low level, it can lead to sleep disorders and restless leg syndrome. A person can get vitamin D from sunlight, eggs, salmon, and mushrooms. Supplements can also be used.15
VITAMIN E
Vitamin E is perfect for hair, nails, and skin, but it is also an important nutrient that has a vital role in improving sleep at night. There is a close relationship between memory impairment and sleep deprivation.
Vitamin E has regenerating and oxygenating effects in the brain that can help prevent sleep deprivation-induced memory impairment.16 Vitamin E is found in almonds, leafy greens, sunflower seeds, avocados, and olive oil.
VITAMIN C
People with low levels of vitamin C may have problems with falling asleep and staying asleep at night.17 If vitamin C is used along with Vitamin E, it may help reduce the symptoms of obstructive sleep apnea. Citrus fruit is a rich source of vitamin C, as well as kale, kiwi, red peppers and stawberries.18
B VITAMINS
Vitamin B-6 plays a vital role in immunity and recalling dreams. It is also essential for the production of melatonin, which is necessary for deep sleep. Hence a vitamin B-6 deficiency may lead to sleep disorders.
Natural sleep-aids with the B vitamins should contain the whole spectrum such as B-1, B-2, B-3, B-5, B-6, and B-12, etc., to avoid any imbalances. They work better together to reduce stress and create melatonin. 19,20
Vitamin B-12 is important for brain and red blood cell functioning. It also helps by regulating sleep-wake cycles and REM sleep.21
THE BOTTOM LINE
Getting a good amount of sleep is vital for good health. Several herbs, minerals, and vitamins can be effective in helping a person fall asleep better and stay asleep longer. They can be found at health food stores and at nutritionist and chiropractic offices.
Some other good sleep tips would be to go to bed and get up at the same time each day, keep the bedroom cool and dark while sleeping, and use a comfortable mattress, In addition, do some daily exercise that you enjoy such as walking, get outside for some sunlight during the day, and wear earplugs and an eye mask while sleeping.
This natural health news is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint relief, less aches and pains, and more energy.
This is Jobee Knight from Nutrition Breakthroughs. Thanks for being a reader of the natural health discoveries I share. Today I have a different story to share with you.
It’s the true story of how Nutrition Breakthroughs started. Let me know what you think of it!
My journey into the natural health field began a couple of decades ago when I was the public relations director for a computer software company.
I was always writing press releases about our latest software version and what a “breakthrough” it was and how fantastic its great new features were.
I had always been interested in nutrition and had experienced great benefits from eating good foods and taking natural supplements. It was amazing to me that a supplement could have such beneficial effects.
I decided I would create a website called “Nutrition Breakthroughs”, similar to all the computer “breakthroughs” I had been writing about.
Nutrition Breakthroughs would have easy to understand articles about natural remedies that worked and actually helped people to improve their health.
It would also provide natural supplements that would be so effective, people would not need to turn to drugs for relief and would heal naturally.
So I bought my first computer on credit, bought an easy website designer on the internet, put up the website, and Nutrition Breakthroughs was born!
So far, it has lived up to it’s original vision with its natural health articles and effective supplements for better sleep and pain-free joints.
So now it’s your turn! I would love to hear from you. Is there something you have always wanted to do in your life to improve your career or your health, but haven’t known which steps to take to bring it into reality?
Send me an email at info@nutritionbreakthroughs.com. I check this inbox myself and I may not reply to each message, but I do read each one. It helps me to provide good information that is of interest.
Here’s to your good health, good sleep and long life.
This is Jobee Knight from Nutrition Breakthroughs. Thank you for being a valued reader of the natural health discoveries I share!
This article is #3 in a series that tells the true story of how Nutrition Breakthroughs started and how it’s health articles and supplements came into being.
In the last article I talked about my own struggles with insomnia and how I finally solved it. And also how I came to develop a nutritional product that would help other sleepless people to sleep better.
I had also seen people struggle with joint stiffness and pain that interfered with their lives and activities, so I created a product that remedies this.
Over the last nine years since providing these products, I’ve spoken with customers over the phone and in emails and helped them to do better.
When they need it, I help them to customize the use of the supplements to their own particular needs.
So now, moving forward to the present, Sleep Minerals II and Joints and More are both sold on the Nutrition Breakthroughs website and also on Amazon.
The Amazon’s Choice badge is proudly displayed on the Sleep Minerals II listing with the statement that: “Amazon’s Choice highlights highly rated, well-priced products, available to ship immediately.”
Here’s a sample of some real reviews from real people:
R. Boulos of Houston, TX. says: “I’ve been taking the Joints and More and it’s helping a great deal. After taking it twice a day, I notice that when I wake up in the morning the pain I was having in my front and back shoulders is almost gone.”
C. Drozdowski says: “After about a month of starting to take Joints and More my hair began growing like crazy. I figured if my hair was growing that fast, then maybe my nails would also. So I took my fake nails off and for the first time in my entire nail-biting life I have MY OWN nails! They are getting stronger with each passing week.”
Tammy M. of Meridian, Idaho says: “I was plagued with insomnia for five years and desperate for a breakthrough. Nothing has helped me more than Sleep Minerals — I’m so sold on them I could go door to door promoting them. I’m 60 years old and have never slept so soundly.”
Richard P. of Parkville, Maryland says: “The Sleep Minerals are making quite a difference. I was regularly waking up at around 3:00 a.m. and after a few days use my sleep improved quite a lot. I wake up once a night to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours. This has been a great improvement.”
Be sure to let me know if you have any questions about how to have better sleep or stronger joints and bones. You can email me at info@nutritionbreakthroughs.com.
While everyone has trouble falling asleep now and then, if you find that you are frequently having difficulty falling asleep or staying asleep because of back pain, you aren’t alone.
Poor sleep is a well-known cause of a wide range of both psychological and physical effects. For one thing, it can be nearly impossible to find a comfortable sleeping position. Another contributing factor is that while gentle exercising and walking can create better sleep, a lack of exercise due to chronic back pain makes sleep more elusive.
The Catch-22
One of the main issues is that sleeping poorly makes back pain worse and the worse your back pain, the less quality sleep you will have.
“Rapid Eye Movement” or REM sleep is one of the deepest, most necessary and health-rejuvenating phases of sleep. Your body may be more sensitive to pain when you can’t get some serious REM sleep. A lack of quality sleep only increases inflammation, which contributes to pain and can also lead to depression.
Normal Quality Sleeping
Sleep isn’t just a nice past time; it is vital for the body’s overall functioning. Quality sleep, meaning REM sleep, allows the body to rest and conduct its needed functions, such as the removal of old hormones and the creation of new ones, and it can’t do this when the mind is awake.
While there is no true “normal” amount of sleep, most people need between 7 and 9 hours each night. Of course, some seem to operate fine on 6 hours and others need 11, but since one’s sleep requirements change during a person’s lifetime, there is no one perfect number of hours, only what is perfect for you.
Sleeping with Chronic Back Pain
If you suffer from chronic back pain, you might find getting enough quality sleep a real problem.
While it might seem impossible, there are plenty of ways you can try that have been shown to help those with lower back pain or chronic back pain get the sleep they desperately need.
Let me share with you the tips I give my patients when it comes to sleeping with back pain.
Essential Tips for Sleeping with Back Pain
Keep in mind that not everything will work for everyone. If one method doesn’t work for you, don’t be afraid to try something else.
Essential Tip #1- Eat Foods That Are Known to Stop Inflammation
It’s a fact that some foods encourage inflammation while others help to put out that fire. Inflammation causes pain, so the more you can do to stop inflammation, the less pain you will have. Some of the best anti-inflammatory foods include:
Green leafy veggies, such as spinach and chard
Fatty fish
Colorful fruits, such as cherries, blueberries, and strawberries
Nuts, including walnuts and almonds
Avoid foods that encourage inflammation such as fried foods, sugary treats, junk food and refined flour goods (such as cookies or white bread).
Essential Tip #2- Get in at Least Some Stretching and Exercise Daily
I know, right about now, you are saying “How can I exercise when my back hurts so much?” This is another terrible Catch-22 in life. You need to exercise and stretch to stop back pain, but exercise and stretching hurt your back.
Nearly everyone can do at least some sort of exercise and stretching. I often recommend yoga stretches to my patients, since it’s a good way to do both. It might not be aerobic, but it will help to strengthen the muscles, as well as stretch them. Once you are feeling stronger, your back pain will be reduced, and you might be able to try some other forms of exercise.
Swimming and water aerobics are also an activity I highly recommend. If these are open at this time in your area, check with your YMCA, YWCA, or other community pools regarding classes.
Essential Tip #3- Try Natural Supplements
There are plenty of supplements that can help to reduce inflammation, as well as promote sleep. Some of the best ones would be calcium and magnesium, which have been proven to induce natural sleep and are directly related to our sleep cycles.
Anti-inflammatory supplements include curcumin, fish oil, ginger, and alpha-lipoic acid, or ALA. If you are unsure about interactions with your current medications or if you want to know more about which supplements might be best for you, consult with your primary care physician or chiropractor.
Essential Tip #4- Time for a Bed Check
You might think that your bed is just fine, but the truth is that most mattresses have a lifespan of only 10 years. If your mattress is more than 10 years old, you aren’t doing your back any favors by sleeping on it.
I know that mattresses can be expensive and if you are wondering which mattress would be best for your back, you might consider the Casper Wave mattress, as recommended by the American Chiropractic Association.
These are not terribly expensive, and you don’t need a fancy box spring or anything other than a flat surface to set it on. Casper also has a generous return policy. I’ve had many clients say that they were skeptics, but after just a few nights with this mattress, they slept like a baby.
Essential Tip #5- Pillow Talk
Many people sleep with the same pillow for decades, but like mattresses, these can wear out in as little as 4 years. If you also experience neck pain along with back pain, your pillow might be to blame. Try different pillows until you find the one that works best for you.
I also recommend body pillows. These long, very flexible pillows can be molded into many positions, allowing you to support your back and reduce back pain.
If you have tried all of the above and you still experience back pain that keeps you awake, it’s time to consult a professional. See your primary care physician or your chiropractor for practical advice and a health checkup.
****************************************************************************************** This article is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II.
About the Author:
Dr. Brent Wells founded Better Health Chiropractic & Physical Rehab in 1998. He is a graduate of the University of Nevada where he earned his Bachelor of Science degree before moving on to complete his doctorate from Western States Chiropractic College. The goal for Dr. Wells is to treat Anchorage Alaska patients through physical therapy, chiropractic care, and massage therapy, with care and compassion while providing them with a better quality of life.
Will chronic back pain ever go away?
In this article, Dr. Brent Wells, Doctor of Chiropractic, shares the tips he gives to his patients when it comes to remedying chronic back pain. The article includes how to sleep better, which foods to eat, gentle exercises and stretches, supplements to take, and tips for mattresses and pillows.
Can yogurt actually help with better sleep, weight loss, bone strength and immunity? Read on to find out!
Yogurt’s healthy bacteria are known as probiotics. The benefits of yogurt include helping with good sleep, assisting weight loss, improving digestion, reducing risk of diabetes, lowering cholesterol and stimulating a stronger immune system. Here are some of the studies:
Yogurt for Stomach Health
One study from the American Journal of Clinical Nutrition found that consuming yogurt or the beneficial bacteria from it, has promising health benefits for many conditions and increases the body’s immunity and ability to fight off infections. A variety of conditions were shown to improve including constipation, diarrhea, inflammatory bowel disease, candida, stomach bacteria infections and allergies.
Bone Strength from Yogurt
A study on yogurt was published in the journal “Archives of Osteoporosis”. It reviewed the ability of yogurt to strengthen bones and found that milk and yogurt are the best dairy choices for increasing bone mineral density in the hip.
Yogurt and Good Sleep
Yogurt is also a great choice to eat in the evening to help with sleep due to the high amount of calcium it contains. The beneficial bacteria in yogurt has also been studied for its ability to create a deeper, longer-lasting sleep.
A 2017 study from the journal “Beneficial Microbes” tested the benefits of yogurt probiotics on the quality of sleep. The researchers concluded: “These findings suggest that daily consumption of the Lactobacillus casei strain may help to maintain sleep quality during a period of increasing stress.” As a note, this particular strain is included in virtually all of the most popular yogurt brands.
Regarding the calcium in dairy products, William Sears, M.D. writes: “Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.”
Plain, unsweetened yogurt is healthiest and Greek yogurt is a great, high-protein choice. Fresh fruit can be added as a natural sweetener.
Yogurt and Weight Loss
Yogurt is a boost to weight loss. A healthy supplement similar to the acidophilus used in yogurt was recently found in a Canadian study to help overweight women lose weight and keep it off. It was discovered that the supplement made the intestinal wall stronger and more able to prevent inflammatory, obesity-causing substances from passing into the intestine and entering the bloodstream.
Immunity Boosting Yogurt
Yogurt is great for strengthening and boosting one’s immunity against infection and illness per studies in the American Journal of Clinical Nutrition. In particular, yogurt with the Lactobacillus bulgaricus form has been shown to reduce the frequency of colds in older adults after they ate it over a twelve-week period. This is another commonly used form of probiotic that’s widely-available in yogurts.
This news is shared with you by Nutrition Breakthroughs, a provider of natural health articles and effective natural remedies since 2001. Nutrition Breakthroughs makes the original calcium and magnesium based natural sleep aid Sleep Minerals II, as well as Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails, and more energy.
Exposure to electromagnetic fields, or EMFs, is an expected occurrence in our daily lives. Although this is not a new development, the dose and frequency has continued to rise significantly over the last decade.
With the majority of the public continuously exposed to EMFs, researchers estimate up to 13% of these individuals experience adverse health complications (1).
Where do EMFs come from?
EMFs are produced both naturally in our environment and through technology. Now, it has become increasingly difficult to avoid EMFs as our cellphones, laptops, electricity in our homes and businesses, appliances, and industrial equipment all generate EMFs.
How do EMF’s create unhealthy side effects?
EMF research continues to uncover the unhealthy side effects of frequent EMF exposure and their findings suggest this is becoming a growing public health concern. (2). One of the key negative effects on health associated with prolonged EMF exposure is oxidative stress (3)
Oxidative stress, or an imbalance of oxygen in the body, occurs when there are more unhealthy molecules in the body compared with the anti-oxidants like vitamin C and E. The anti-oxidants can neutralize and dissolve unhealthy oxygen molecules, which act to cause cell damage, a variety of illnesses, and increase the effects of aging over time.
Other complications of EMF exposure include the opening of calcium channels in the brain (4), along with an increased use of magnesium, calcium and zinc, leading to depleted levels of these crucial nutrients (5).
How calcium channels work
Calcium channels exist in the body to selectively allow calcium ions into our cells. Calcium ions are charged molecules that play an important role in cell activity and function. They help with communication between cells and affect all stages of our cell’s life cycles. This system is tightly regulated, so when these channels begin opening abnormally due to EMF radiation, it can lead to symptoms such as (6):
Headaches
Irritability
Fatigue
Insomnia
Pain/tingling due to nerve stimulation
A natural remedy for this can be selecting magnesium-rich foods to eat, as well as taking magnesium supplements. Both can offer natural EMF protection.
The benefits of magnesium for natural EMF protection
Magnesium is a great example of a nutrient important for EMF radiation protection. Why? Well, it is involved in over 300 chemical processes in the body, including the support of several anti-oxidant enzymes (7).
Enzymes play a vital role in our bodies and they help speed up chemical reactions that take place in nearly all cells. With magnesium acting to fuel our anti-oxidant enzymes, it ultimately has the ability to help decrease oxidative stress due to sustained EMF exposure. In addition, magnesium acts as a natural calcium channel blocker (8).
Beyond magnesium’s role in improving anti-oxidant capacity and calcium channel blocking, it regulates neurotransmitters (chemical messengers in the brain that affect our mood and stress response) and enables us to transition away from our fight and flight reactions, and into a calm, more peaceful state (9).
In fact, the calming effect of magnesium is so significant that it has been coined “the original chill pill”. So for those struggling with poor sleep quality or impaired immunity due to stress, EMF exposure, or inflammation, magnesium supplementation is key.
Top dietary sources of magnesium
Despite its crucial role in the body, about half the U.S. population aren’t getting enough of it (10). Magnesium is considered one of the most prevalent nutrient deficiencies in the United States, following closely behind vitamin D deficiency.
Deficiency is easily remedied by incorporating foods rich in magnesium into your diet. Top sources of magnesium include:
Seeds – 764 mg in 1 cup pumpkin seeds
Nuts – 307 mg in 1 cup of nuts
Dark leafy greens – 157 mg in 1 cup of cooked spinach
Fatty fish – 53 mg in ½ salmon filet
Legumes – 48 mg per serving
Avocado – 42 mg in a whole avocado
Final thoughts
If you struggle from symptoms of EMF exposure and are looking to implement natural EMF protection measures in your life, ensuring you are receiving adequate doses of magnesium in your diet is key. The daily Recommended Dietary Allowances (RDA) for magnesium are as follows:
400 mg/day for men between 19-30 years
310 mg/day for women between 19-30 years
420 mg/day for men over 31 years
320 for women over 31 years
Another option is to supplement with a highly absorbable form of magnesium. An example of a product that contains this is Sleep Minerals II from Nutrition Breakthroughs. In addition to containing magnesium that’s mixed with healthy oils in a softgel form, it also includes calcium and zinc, which can become depleted over time due to prolonged EMF exposure.
Magnesium is a great example of a nutrient that’s important for EMF radiation protection. It is involved in over 300 chemical processes in the body, including the support of several anti-oxidant enzymes. With magnesium acting to fuel our anti-oxidant enzymes, it ultimately has the ability to help decrease oxidative stress due to sustained EMF exposure.
What is the best EMF protection?
It’s helpful to turn your Wi-Fi connection off when you’re not using the internet and also at night to protect your immune system while you sleep. EMF-blocking clothing can make a difference, such as beanies and shirts that contain silver threading. Avoid wireless watches, headsets and other wireless devices. Use regular, old-fashioned light bulbs rather than compact fluorescent ones that can give off “dirty energy.”
Shared with you by Nutrition Breakthroughs, maker of Sleep Minerals II
By Susan Doktor
Setting Yourself up for the Perfect Night’s Rest
Dozens of choices we make during each day influence how well we sleep during the night. Scientists have studied how the foods we eat and supplements we take – from magnesium to vitamin C – can change the health of our breathing, body chemistry, and more.
Some activities, like exercise, both relax us at night and give us more energy during the day to enjoy the things we love. The mechanisms by which our habits contribute to a good night’s rest are sometimes complex and sometimes easy-to-understand, but understanding them is important to our health.
Thankfully, many sleep-improving practices don’t cost a dime. Keeping a positive outlook, adhering to consistent bedtime rituals, and controlling the light in our sleep spaces can each help you sleep better. But others do require a significant investment. The mattress you sleep on is one example. Finding the best mattress for your body – and getting a better night’s sleep – depends on several factors. Let’s take a look at some of them.
What is Sleep Hygiene?
Sleep hygiene is defined as those various practices and habits that help with good sleep quality at night and having good energy levels during the day. This includes:
* Getting some exercise. Even a daily walk has been proven to help with better sleep according to studies from the University of Arizona.
*Avoiding caffeine or stimulants late in the day.
*Keeping the bedroom dark and cool.
*Eating foods that help improve sleep and avoiding ones that can upset the stomach.
*Limiting the use of computers and cell phones for an hour or two before bedtime.
*Having a comfortable mattress and pillows.
Dollars and Sleep Sense
Mattresses are made from a wide range of materials and some are constructed using several components. Depending on the type of mattress you choose, supplementary equipment like a box spring may be part of the equation. But no matter what type of mattress you select, it will take a bite out of your budget. Even a low-end mattress and foundation will set you back a few hundred dollars. And mattress prices in the thousands are quite common.
Experts differ on how regularly mattresses should be replaced, but the consensus is that the average lifespan of a mattress is seven to ten years. If you follow these recommendations, you’ll own several during your lifetime.
If sleep hygiene is a priority for you, buying the best, most durable mattress you can afford may be a sensible decision.
Mattress Material Differences
The most common materials used to create the soft part of a mattress are latex and synthetic foam. Cotton and wool often accompany those elements to add both padding and breathability.
The inner workings of a mattress are typically covered by an outer layer, known as ticking, made from polyester or cotton. Inner springs, which may or may not be part of the mattress you choose, are made of steel.
All of these parts can wear out over time. Hybrid mattresses, which proponents say offer the best of both worlds in terms of comfort, are becoming increasingly popular. But they can also be subject to wear in more places.
If you’re shopping for a mattress, be sure you consider the manufacturers warranties carefully. Some mattress warranties only protect you in the case of obvious manufacturing defects. Others guarantee the specific performance of your mattress over time and will provide you with a replacement if your mattress develops serious indentations.
How Do You Define Comfortable?
And, for that matter, if you sleep alongside someone else, how does he or she define it? (Mattresses that adjust on each side to address two sleep partners’ preferences have solved a lot of problems.) A mattress that feels too hard or soft to you when you try it is unlikely to convince you that it will give you a good night’s sleep. And yet, specific mattresses are recommended – or not recommended – to help manage certain sleep issues.
A firm or medium-firm mattress may help relieve symptoms for people who suffer from back pain. Firm mattresses are also recommended for people who are carrying a lot of excess weight.
Memory foam mattresses may help those who suffer from chronic joint pain because they create fewer pressure points. However, “hot sleepers” may want to avoid memory foam, because it responds to heat and traps it. Memory foam conforms closely to your body.
Mattress experts point out that many mattress buyers tend to make a choice based on what feels familiar to them, rather than what may be therapeutic. But it takes time to adjust to any new mattress, even if you choose one because it’s the same kind as your old one. The point is that if a firmer or softer mattress is recommended to you to alleviate chronic pain, chances are good that you will get used to it.
Try Before You Buy?
Not long ago, people bought mattresses locally at brick-and-mortar stores. Now it’s estimated that 45% of mattress purchases are made online. Many online mattress retailers offer trial periods of a year or more to help consumers overcome their reluctance buy a mattress sight unseen, or more accurately, “touch not felt.”
Buying a mattress online can be less expensive and more convenient. Mattress company websites often provide some basic mattress education.
Health and Environmental Considerations
If environmental safety is a priority for you, you should be aware that some of the materials used in mattress construction, including polyurethane (a synthetic petroleum-based material), flame retardants, and other plastics, have been demonstrated to release Volatile Organic Compounds (VOCs) into the atmosphere.
Body heat appears to increase the amount VOCs emitted. Scientists are not raising alarms generally about the VOC levels mattresses produce, but they note that children may be at greater risk for the health problems associated with VOCs. These include headaches, ear, nose, and throat irritation and, with some compounds, cancer.
Safer mattress materials include regular or organic cotton (for the padding and wrapping), untreated organic wool, and natural latex which comes from rubber trees. Mattresses with these materials don’t generally contain toxic flame retardants and harsh chemicals.
The usual latex used in mattresses is a petroleum-based rubber that has stronger odors and emissions. Organic wool is one material that naturally resists mildew and mites and is also a natural flame retardant.
If you’re buying a new mattress, another way you can contribute to a safer environment is to recycle your old one. A whole mattress takes up a lot of space at the landfill and that’s where some 20 million of them go each year. But a mattress’s component materials, including latex, cotton, and steel, are recyclable. There are some 50 mattress recycling firms operating today so before you haul your old mattress to the curb, consider contacting one.
This natural health news is shared by Nutrition Breakthroughs, a publisher of nutrition news and supplier of natural remedies since 2002. Nutrition Breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, vitamin D and zinc.
Author bio:
Susan Doktor is a journalist and business strategist from New York City. She writes guest blogs internationally on a wide range of topics, including health, finance, technology, and consumer products.
What to look for when choosing a mattress?
A firm or medium-firm mattress may help relieve symptoms for people who suffer from back pain. Firm mattresses are also recommended for people who are carrying a lot of excess weight. Memory foam mattresses may help those who suffer from chronic joint pain because these create fewer pressure points.
What are safer and healthier materials in mattresses?
Safer mattress materials include regular or organic cotton (for the padding and wrapping), untreated organic wool, and natural latex which comes from rubber trees. Mattresses with these materials don’t generally contain toxic flame retardants and harsh chemicals.
This natural health information is shared with you by Sleep Minerals II, the effective natural sleep aid that is also beneficial for hot flashes, restless leg syndrome, bone health, teenage insomnia and mineral deficiencies.
By Dr. Tariq of the Nishtar Medical University in Pakistan
