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Can A Mattress Cause Back Pain?
Sleep Successfully With the Ultimate Hybrid Mattress Ever woken up with a sore back and wondered if your mattress was the culprit? If a mattress is old, poorly constructed or the wrong type for your body, it can contribute to aches, pains and general discomfort. The good news is that Sleep Republic’s superior hybrid mattress does wonders to enhance sleep posture and is a leading solution for mattress-sensitive sleepers. After decades of research and customer feedback, we’ve discovered the key components to provide ultimate back support for those precious night hours. Improve your sleeping quarters and eradicate back pain with reliable mattress advice at Sleep Republic. Our experts in mattresses and bedding accessories will restore maximum comfort, so you can wake up feeling brand new. Check out Sleep Republic’s hybrid mattress and discover a world free from back pain. Can comfort layers help? Back pain is incredibly common and up to 90% of people in Australia are estimated to experience it at some point in their life. If back pain in the morning is a common occurrence and you can’t attribute it to injury or overexertion, then your mattress and/or sleeping position might be to blame. A good place to start is to check whether your current mattress has comfort layers. Also, what they are made of? Comfort layers are the key determinant of the bed’s ‘feel’. The comfort layers in Sleep Republic’s hybrid mattress are designed to work together harmoniously and achieve a feel that is ‘medium to firm’ with a high level of support. The comfort layers also mean the mattress feel should have very little change over its life span. Which materials are key to comfort? Discomfort, while you’re trying to catch z’s, can also come down to the materials the mattress is made from. Sleep Republic’s award-winning hybrid mattress not only supports your spine in its natural alignment, but contours your body, reduces partner disturbance and is breathable with maximum airflow. Sleep Republic’s hybrid mattress is a unique combination of the following materials: Cashmere knitted fabric encasing Gel-infused memory foam Natural latex foam High definition pocket spring system Dynamic edge support system 3D spacer fabric side panels If you experience back pain, high-quality mattress materials make a huge difference. It’s important to strike the right balance between soft and firm. If your mattress is too soft you may sink too deep and your spine won’t have enough support. If your mattress is too firm your muscles and joints will struggle to relax. Is mattress construction important? Not all mattresses are created equal. A superior mattress can provide a deeper and pain-free sleep. At Sleep Republic, we’ve put all our knowledge together to construct the perfect hybrid mattress to: Provide stable support Absorb motion Offer optimal contouring of the body Provide long-lasting durability Provide temperature stability Prevent roll-off with advanced edges A fundamental construction edge of the Sleep Republic mattress architecture is a high-definition pocket spring system. Built to give you targeted support in five key body zones, the numerous tiny springs layered with latex and memory foam also help it stay supportive and in shape for longer. Does size really matter? The short answer? Absolutely. Our bodies come in all shapes and sizes, and so must our mattresses. A mattress must be big enough to accommodate your optimal sleep position, particularly for those with back pain. If you are cramped and spending otherwise glorious night hours in a position that exacerbates your sore back, you may need a size upgrade. The common factors to think about when deciding whether to go for the Single, Double, Queen, Super King, or anywhere in between, are: Who will be sleeping in it? How much space is available in your room? How much do you want to spend? What are your current and future needs? What is your sleep style? Does your body have specific needs? For example, do you experience back pain? If you need help figuring out the answers, visit us in-store and our mattress experts can help you find your match. Best mattress for back pain If you have an inkling that your back pain and mattress are linked then it is time to take action. We know a mattress is an investment, so Sleep Republic offers ‘150 night free trial’, with the added bonus of free delivery (and free return). We’re confident about comfort and we want you to be too. Contact us for further information on why Sleep Republic’s finely honed hybrid mattress design is in a league of its own for back support and advanced sleep care.
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Which Is the Best Mattress for Back Pain?
How to Work Out Which Mattress Will Support You During the Night Around 8 in 10 Australians experience back pain at some point in their lives. One of the main causes of back pain is sleeping on the wrong mattress. If you wake up with a strained, tense feeling in your back, it’s highly likely you need a new mattress. At Sleep Republic, we have refined our mattress over the years. We know that pocket springs provide the best support, and memory foam is supremely comfortable, so we’ve combined the two in one mattress. You can trial our mattress and, if you don’t like it, return it with no questions asked. Is memory foam good for back pain? Designed by NASA, memory foam is made from viscoelastic. It absorbs energy, moulds to the body, and evenly distributes body weight. It’s this last factor that makes it a particularly good solution for back pain. It’s also comfortable and soft. The only problem is, memory foam can retain heat. That’s why we’ve used gel-infused memory foam in our mattress. Gel microbeads improve the mattress’s durability and ventilation, meaning you won’t get too hot at night. Why are pocket springs so good? Pocket spring systems provide the best support. They ensure minimal partner disturbance. However, some people find a spring mattress to be uncomfortable. That’s why we’ve paired our pocket spring systems with memory foam. Memory foam gives you comfort, while pocket springs provide the support. What mattress firmness is best for back pain? Mattress firmness is entirely dependent on your preferences, but most people need a medium-to-firm mattress for the best support. While a soft mattress can be deliriously luxurious, it doesn’t provide ongoing support. Our mattress is relatively firm, but with a cashmere knitted fabric topper, so it’s still comfortable. What is the best mattress for side sleepers with back pain? If you sleep on your side, and you suffer from back pain, you’ll need pressure relief for your shoulders, hips, and pelvis. Side sleepers need a soft mattress top. This lets your body sink in far enough to align the spine, and means that there’s not too much pressure on any one spot. At the same time, the mattress needs enough firmness, so your spine isn’t misaligned in the other direction. It’s important to remember personal preference should always play a part in choosing which mattress is best for you. There is no one mattress type that is best for every person who suffers from back pain, and even chiropractors say that any mattress which helps you sleep without pain or stiffness is the best. Comfort layers matter The middle padding is as important as the mattress foundation. We know if a mattress isn’t comfortable, no amount of support is going to help. That’s why we’ve made our mattress with comfort layers of natural latex, cotton, and cashmere, to provide the best comfort and support. Starting from a 5 Zone Pocket Spring foundation, we’ve built our mattress up with: 3D spacer fabric for ventilation Dynamic edge support so you won’t roll off your mattress during the night Natural latex for airflow and regulating body temperature Gel-infused memory foam to provide pressure relief Cashmere knitted fabric for the ultimate softness What our customers say We consistently get great feedback on our mattress. Our customers say: “We love our mattress, it was recommended by our chiropractor and it has done wonders for our back.” – Taryn F. “I have only had my sleep republic mattress for two weeks however so far so good. I am normally a side/tummy sleeper and the combination of support and softness is perfect so far.” – Michelle H. “Three weeks in and it’s been great. Perfect balance of firm with a soft pillow top.” -Clint E. BedBuyer even awarded us “Best Overall Mattress in 2020“. The well-known and respected review company wrote: “The Sleep Republic Mattress contains premium memory foam, latex, and its signature ‘high definition’ pocket spring system. This strikes a perfect balance of comfort, support, and durability.” Which are the best mattress brands? We’ve put in the work to make Sleep Republic the best mattress brand. We’re passionate about providing the best support and comfort so you can get the best night’s sleep. We’re an Australian-owned company, and we use CertiPUR-US-certified foam. And, because we understand that buying a new mattress is an investment, we offer flexible payment methods. From Afterpay to Splitit, you can pay for your new mattress in stages. At Sleep Republic, we offer free delivery, Australia-wide — because everyone deserves access to a quality mattress. If you live in a capital city, we can offer same-day delivery. If you live in rural areas, we can usually get your mattress to you within a business week.
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Your Complete Guide to Sleeping Positions
Side or Starfish? Reduce Back Pain With These Handy Tips We all know the benefits of getting a good night’s sleep. On average, adults need 7 – 9 hours of sleep a night to maintain a healthy mind and body. But, if you’re getting plenty of shut-eye and still waking with aches and pains, it may be time to reconsider your preferred sleeping position. Sleep Republic’s medium-firm, hybrid pocket spring mattress offers unrivalled support in a wide range of sizes and is officially endorsed by the Australian Spinal Research Foundation. Why does sleeping in a bad position cause you back pain? During the day, most of us are mindful to keep a good posture. We create ergonomically designed workstations to keep our backs straight and reduce pressure on our necks and shoulders. We adjust our car seats to a suitable position to ease the strain from long drives, but what about when we’re sleeping? While you’re asleep, you may settle into a sleeping position that puts pressure on your hips, shoulders or neck. Your back may also be unsupported or left in a non-neutral position which can exacerbate pressure points or existing back issues. The ideal sleeping position will keep the back in a neutral position and alleviate stress on the neck, shoulders and hips. What is the healthiest and worst sleeping position? All sleeping positions have drawbacks and benefits, but some are better for you than others, especially if you suffer from a sore back or aches in your shoulders, neck or hips. Spinal alignment is key. Let’s break it down: Position Benefits Disadvantages Back Gravity helps keep your back aligned and in a relaxed state. This position also protects the spine and relieve hip and knee pain. Generally causes less spinal pain than the foetal or front sleeping positions. May exacerbate existing back troubles and worsen snoring and sleep apnea. Side Sleeping on your left side may reduce snoring, indigestion and relieve heartburn. Generally causes less spinal pain than the foetal or front sleeping positions. Sleeping on your right side may increase heartburn, acid reflux and pain in the right shoulder. Sleep exclusively on your left side, and you may experience pain in the left shoulder as well. Foetal Great for lower back pain and pregnancy and may reduce snoring. If curled too tightly in this position, deep breathing may be constricted, and joint pain exacerbated. Front/ Stomach Good for snoring and sleep apnea. Extends the neck backwards, which compresses the spine. May lead to chronic neck and back pain if used exclusively. What mattress firmness is best for side sleepers? A mattress with a medium-soft to medium-firm feel is considered the best for side sleepers. Medium-soft and medium-firm mattresses provide sufficient softness to allow the hips and shoulders to be positioned correctly while still giving the proper support to the spine. Is a hybrid mattress good for side sleepers? Hybrid mattresses are fantastic for side sleepers. With their combination of gently moulding foam and latex layers and responsive spring coil support, they provide unrivalled comfort and support for those who prefer to sleep on their sides. The combination of different layer types helps keep your spine, shoulders, and hips in a neutral position. Hybrid mattresses also significantly reduce the pain caused by pressure in the neck, shoulders, knees and hips when a mattress is too firm to allow for proper spinal alignment while sleeping. Why do my hips hurt when I sleep on my side? If you’re experiencing aching or sore hips after sleeping on your side, it may be that your mattress is either too soft or too firm. If your mattress is too soft, you risk pushing your spine out of alignment creating pressure points around the base of the spine and hips. Too firm, and the mattress will not easily mould and cradle the hip area and create a curvature of the spine’s position while sleeping, which, in turn, adds pressure to the hips. Combining the responsive support of coil springs and the soft moulding qualities of foam and natural latex, a hybrid mattress provides exceptional support and all-night comfort to side sleepers. Is a firm mattress better for your posture? In the past, people with ongoing back issues would often be encouraged to sleep on a very firm mattress or even with a board under their mattress, but there is little evidence to suggest this is better for your posture. A firmer mattress may help you achieve good spinal alignment while sleeping exclusively on your back; however, if you tend to swap and change positions through the night, you’ll probably find you still wake up sore. A medium-firm mattress provides back sleepers with all the support they need while also improving spinal alignment when sleeping on your side, the foetal position or on your front. In addition, mattresses with a medium-firm feel will reduce the impact a hard or firmer mattress will have by moulding and gently supporting the hips, neck and shoulder areas. Can sleeping on a bad mattress cause back pain? Yes! We spend up to one-third of our lives sleeping, so it’s not altogether surprising that the mattress we use contributes greatly to our quality of sleep and overall health. Is it better to sleep on a firm or soft mattress? Unfortunately, there is no right or wrong mattress for back pain and no magical cure to solve it. However, if you’re experiencing ongoing back pain that seems unlikely to be caused by day-to-day activities, you may want to consider replacing your mattress with something firmer. Generally speaking, the experts agree that a firmer mattress is better for bad backs. What is the best mattress for a stomach sleeper? If you’re a die-hard stomach sleeper, it can be hard to find other sleeping positions as comfortable. However, sleeping on your stomach can present some problems. Sleeping on your front can place considerable pressure on your neck and shoulders from the twisted placement of the head in this position. Alternating which side your head is on during the night can help but is difficult to manage. Another idea would be to use a low and soft pillow and sleep with only the head in this position – not the shoulders. Alternatively, simply remove the pillow altogether, which brings the head down to a more neutral position causing less strain in this area. Why does my back hurt when I sleep on a soft mattress? Unfortunately, a soft, unsupportive can worsen existing back pain or even be responsible for causing it. That’s because a mattress that doesn’t keep your spine in alignment can contribute to pressure on pressure points. If you’ve eliminated any activities from your daily life that could be causing your back pain, it may be time to look at your mattress. Experts agree that a firmer mattress provides better support while sleeping, encouraging the back to stay aligned. What are the advantages of sleeping on a healthy mattress? Firstly, let’s consider what to look for in a healthy mattress. A healthy mattress will be: Produced with non-toxic materials Anti-allergen so they won’t irritate sleepers with sensitivities or asthma Construction with superior breathability and airflow to help regulate body temperature and prevent the mattress from overheating Endorsed by the Spinal Research Foundation, so you know it’s great for backs Be made from premium quality materials ensuring lasting performance and a supportive night’s sleep for many years There are significant benefits to sleeping on a healthy mattress, and if you’re waking sore or believe your mattress could be responsible for a decline in your health, you may want to consider replacing it. A premium quality mattress like Sleep Republic’s hybrid mattress ticks all the boxes and comes with a 12-year warranty. It could be the answer to a healthy night’s sleep. How do I stop back pain from sleeping? You can help prevent back pain from sleeping with a few easy steps: First, if you usually sleep on your stomach/front, try sleeping on your side with a body pillow. This will take pressure off your shoulders and neck while giving the same familiar feeling of resting on your chest. Sleeping on your stomach/front without a pillow may also reduce this pressure as the head will not have to lift and turn as much while sleeping. If sleeping in the foetal position, resist the urge to bring up one leg higher as this can lead to soreness from twisting the hips and back. Get a pillow with sufficient firmness to support the head and neck in your preferred sleeping position. If you think your sleeping position may be the culprit causing your back pain, consider trialling some new positions to test out other options. Ensure your mattress is not causing or contributing to your backaches, joint stiffness, or pain. If your mattress is soft or you’ve had it for several years, a new medium-firm, hybrid pocket spring mattress could be just what the doctor (and your physio) ordered. Sleeping positions can cause aches and pains in the morning, but if you think your mattress could be contributing, it’s time for an upgrade. Discover your preferred position on our award-winning mattress.
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Your Guide to Hybrid Mattresses
Everything you need to know before buying a hybrid mattress Hybrid mattresses are renowned for their comfort and support. Those are precisely the qualities they were built to exemplify. Naturally, the mattress industry is saturated with brands offering their own unique hybrid, guaranteed to offer what no solely spring or memory foam mattress, or even competing hybrid, can. With so many mattress brands vying for your attention, how do you choose the right hybrid mattress for you? Do you even really know what they are or how to recognise quality when you see it? Consider this your definitive guide to hybrid mattresses. Everything you need to know, from construction to features to the sleeping positions they best suit – we’re going to cover it all. So let’s jump in (or on). What is a hybrid mattress? A hybrid mattress incorporates layers of both foam and spring support. The aim is to provide the firm support and motion shielding of spring coils with the pressure-relieving comfort of foam – all the benefits with no drawbacks. Until hybrid mattresses came on the scene, there were essentially two kinds of mattresses: innerspring mattresses and foam mattresses. Both have their advantages, but neither is great for all sleepers. The primary advantage of a spring mattress is its excellent support. Each spring bears a portion of the sleeper’s weight and pushes back, creating a firm, supportive experience. Depending on the structure of the coils, which can be intertwined or connected, spring mattresses allow for significant motion transfer; no matter how slightly your partner moves in the middle of the night, you’ll feel it. Foam mattresses are precisely the opposite. They provide exceptional motion shielding; you could dive onto the bed and barely nudge your partner. Pressure relief and comfort are their other significant advantages. Foam conforms to your body shape, ensconcing you in plush comfort. Unfortunately, that plushness makes it difficult to move, giving sleepers the feeling of sinking into the mattress. In addition, a lack of breathability means sleepers may wake up sweaty and hot. Hybrid mattresses provide the best of both foam and spring support. How are hybrid mattresses constructed? The skeleton construction of a hybrid mattress is a foam comfort layer on top of a spring support core layer. Without these two key layers, it simply wouldn’t be a hybrid and cannot offer its benefits. To define a quality hybrid mattress, you must ask: Are each of the two layers constructed of high-quality materials? What additional layers and materials are used to enhance the mattress? Hybrid mattresses are often manufactured with additional support, comfort layers and specialised materials to give you a more comfortable sleep. These can include: Memory foam Polyurethane foam Latex layers Comfort materials, like cotton, cashmere and wool Hypoallergenic materials, like bamboo Let’s take a closer look at these hybrid mattress features. Hybrid Mattress Layers Support layers Springs make up the primary support layer of the mattress. There are several types of mattress springs: Bonnel springs: These traditional springs are likely what you’re imagining. Once widespread, they’ve fallen out of favour due to their motion-sensitive and rigid feel but can be found in cheaper and mass-produced mattresses. Offset springs: The tops and tails of each spring are flattened and connected to their neighbour for added durability and support. Unfortunately, that increases motion transference. Continuous springs: Every spring is, in fact, one continuous wire. Popular with many mattress companies, it still doesn’t overcome the problems of other spring types. Pocket springs: Found in most high-quality mattresses, and for good reason. Each spring is individually wrapped in fabric to preserve integrity and durability. Their construction also reduces motion transference by contouring each sleeper’s body. At Sleep Republic, we manufacture our own high definition pocket springs. Smaller than average coils and a state of the art design: they absorb and reduce motion remarkably well. On average, you can expect around 800 springs within a mattress. However, the Sleep Republic mattress contains up to 2500 HD pocket springs, significantly reducing co-sleeper movement for a peaceful sleep. Comfort Layers Foam is the primary material in the support layer. Common types of mattress foam include: Latex foam: Extremely supportive, latex foam maintains strict support and doesn’t leave you sinking into the mattress over the night. Polyurethane foam: Varies widely in quality. Cheap, low-quality polyfoam is often found in sofa cushions. High-quality polyfoam is used to create memory foam. It’s made from petrochemical derivatives, and its quality is determined by how those chemicals are stabilised and made safe. Memory foam: Developed by NASA in the ’60s, it’s famous for its ability to spring back to its original shape. It’s denser and more supportive than other foam types but has temperature regulation issues. Gel foam: A new generation of memory foam infused with cooling gel to dissipate body heat. The Sleep Republic hybrid mattress combines several unique layers and materials into a cohesive structure. Our mattress utilises a gel-infused memory foam precisely because of its supportive and heat-relieving qualities. Contouring around your body supports your joints and allows them to relax completely, so you wake up without those morning aches. We also place a natural latex foam layer between the spring and gel-infused foam layers. Constructed with thousands of minute ventilation holes, the natural latex is vital for creating continuously cooling mattresses. The Benefits of Hybrid Mattresses Joint and Back Support If you’ve ever slept on a poor mattress — or worse, a couch — you’re familiar with the joint soreness you inevitably wake up with in the morning. Joint pain occurs when your mattress fails to absorb the pressure of your joints and instead causes them to collapse into misalignment as you sleep. We’ve harped on about the hybrid’s combination of spring support and foam comfort. It’s this combination that works wonders on your hips, shoulders and back. The comfort layers absorb pressure and contour to your joints, while the support layer provides the firmness your joints need to remain aligned. Distinct Support Zones This benefit tends to apply mostly to pocket spring mattresses. WIth their higher-quality construction, these mattresses often segregate their springs into distinct sections that support the head, torso, hips and feet. The Sleep Republic mattress’s support layer is divided into five body support zones, with an additional circumference zone made of reinforced pocket springs. This edge support keeps sleepers comfortable at the extreme edges of the bed and helps maintain overall mattress integrity for longer. Air Circulation One common problem all mattress manufacturers aim to solve is air circulation. By ensuring cool air can flow freely, the mattress helps maintain a comfortable body temperature. Circulation is also vital for maintaining hygiene. Hybrid mattresses allow cool air to circulate by incorporating multiple breathable materials in a beneficial configuration. As we’ve already mentioned, the Sleep Republic mattress design includes a layer of natural latex specifically to increase airflow between the pocket spring and gel-infused foam layers. Motion Isolation While the springs support the sleeping bodies, the foam layer’s pressure absorption prevents their movement from reaching each other. Extended Warranties Extended warranties and trial periods are a clear marker of quality — they demonstrate the manufacturer’s faith in their product. Hybrids have a more resource-intensive manufacturing process than other types of mattresses. Manufacturers need the quality to be worth the cost. Sleep Republic offers a 12-year mattress warranty and a fully refundable 100-night trial. What is the Feel of a Hybrid Mattress? Hybrid mattresses generally have a medium/firm feel. However, their feel is determined by the materials used, their quality and quantity, and the harmoniousness of the construction. Because of that, you will have to consult each manufacturer about the feel of their mattress. The Sleep Republic pocket spring mattress has a medium/firm feel. After decades of user reviews and testing, we’ve found this to be the ideal feel for the majority of Australian snoozers. It’s important to find out the firmness level of any mattress you’re considering buying to determine if it will suit your preferred sleeping position. Are hybrid mattresses good for side sleepers? Absolutely. Side sleepers’ shoulders and hips are significant pressure points and need to be properly cared for. On a soft foam mattress, stacked shoulders are liable to slip and misalign, as are hips. A firm mattress won’t absorb any pressure, and the joints will compress and slip again. Medium/firm hybrid mattresses are firm enough to support the weight of the body while being soft enough to ease joint pressure. Are hybrid mattresses good for back sleepers? Yes. Back sleepers need mattresses on the slightly firmer side to align their spine. Plush mattresses are entirely out of the question, but the degree of firmness is a personal choice. Hybrids tend to be on the firmer side, so they’re ideal for back sleepers. Are hybrid mattresses good for stomach sleepers? Stomach sleepers need significant support for better spinal alignment, and hybrid mattresses offer that support. Nonetheless, we cannot recommend sleeping on your stomach. While the right mattress can relieve joint pressure for side and back sleepers, stomach sleeping places enormous strain on the spine, negatively affecting the back and neck. But, if you must sleep on your stomach, a firm hybrid mattress is your best bet. Are hybrid mattresses good for combination sleepers? A hybrid mattress with a medium/firm feel is ideal for those who like to switch up their sleeping position during the night. One of the features of memory foam mattresses is their ability to hold the contoured shape of your body. The downside of that feature is that as you sink into the foam, it becomes increasingly difficult to roll into a different position naturally. The effort can pull you out of a deep slumber. But with the spring and latex support of a hybrid mattress, you can happily toss, turn, wiggle, kick and contort all night long. Hybrid Mattress FAQs How long do hybrid mattresses last? The average lifespan of a hybrid mattress is 10 years. The Sleep Republic hybrid mattress is good for a couple of years more than that, though — that’s why it comes with a 12-year warranty. You can extend the life of your new mattress by giving it proper care. Always use high-quality accessories, such as mattress protectors and sheets. Diligently remove stains from your hybrid mattress with a damp cloth; don’t over wet the mattress, never use chemical agents, and allow the spot to dry before covering it up again. Is a ‘bed in a box’ hybrid mattress good? There’s a common misconception that if a mattress can be flattened, rolled up, bonded and boxed, it probably doesn’t have the most structurally sound design. So it won’t be long before you’re calling the mattress store for a full refund. And that’s fair enough — boxable mattresses were designed to make mattresses made entirely of memory foam easier and cheaper to transport. The truth is that today’s hybrid mattresses are designed to be boxed, and the packing and unpacking process does not negatively affect their structure or diminish their quality at all. The Sleep Republic bed in a box mattress hasn’t suffered from the boxing process in any way. And unpacking it is a breeze — it’s opened and unrolled in five minutes and takes about a day to decompress. Unpack it in the morning, and your new hybrid bed will be ready to sleep on by bedtime. What kind of base does a hybrid mattress need? The beauty of a well-designed hybrid mattress is that it remains supportive and comfortable on most styles of bed bases, including slat beds and box springs — or even on the floor. The foundation that supports your mattress is a very important element to ensuring the longevity of your mattress as mattresses always follow the foundation that they rest on. For this reason, any curved or flexible type slats are not suitable. Gaps between slats should not exceed 8cm – 10cm as gaps exceeding 10cm will not provide adequate support to the mattress. The Final Verdict: Is a Hybrid Mattress Worth It? After our personal opinion? It’s a yes – hybrid mattresses are absolutely worth it. What about our objective opinion, though? Still yes. Hybrid mattresses are absolutely worth it! But your opinion is the one that matters here. The only thing left to do is try a hybrid out for yourself. Ideally, an award-winning mattress with a 12-year warranty and a 100-night trial. Wouldn’t you know it? We’ve got the perfect hybrid mattress for you.
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Why Caffeine is Bad for Sleep
Caffeine is the world’s favourite legal stimulant, but it quietly works against the deep, restorative sleep your body and brain need. It does not just keep you wired when you drink it at night; it can also affect sleep hours after your last cup and reduce the amount of deep sleep you get without you realising it. This guide explains how caffeine actually works in your body, why it can be bad for sleep even when you only drink it earlier in the day, and how to manage your intake so your mattress and bedtime routine can do their job properly. How Caffeine Affects Your Sleep Chemistry Caffeine promotes wakefulness by blocking adenosine, a sleep‑inducing chemical that builds up in your brain across the day. Under normal conditions, adenosine binds to receptors and creates growing pressure to sleep; caffeine fits into those receptors instead, masking that sleep pressure so you feel more alert. Caffeine can also reduce melatonin production, especially when consumed later in the day, which may delay your internal body clock and make you feel sleepy later than you otherwise would. Together, these effects shift your natural sleep–wake rhythm and can make it harder to fall asleep on time and stay asleep through the night. How Long Caffeine Stays In Your System Caffeine stays in your body much longer than most people realise. The half‑life of caffeine is roughly 4–6 hours, meaning that 4–6 hours after a drink, around half of the caffeine is still in your system. Controlled studies and reviews show that: A single caffeine dose taken 6 hours before bed can still reduce total sleep time by around an hour. A 400 mg dose (about four strong coffees) can disrupt sleep when taken as early as 8–12 hours before bedtime, delaying sleep onset and increasing night‑time awakenings. That is why many sleep experts suggest avoiding caffeine for at least 6–8 hours before bed, with some research recommending even longer gaps after high doses. What Caffeine Does To Your Sleep Quality Caffeine does not just make it harder to fall asleep. It also changes what your sleep looks like once you do drift off. Studies and clinical guidance show that caffeine can: Reduce total sleep time. Increase the time it takes you to fall asleep. Increase wake‑ups after you fall asleep. Reduce deep, slow‑wave sleep – the most restorative stage. A recent systematic review found that caffeine reduces total sleep time and sleep efficiency, and increases both how long it takes to fall asleep and how often you wake up during the night. Large‑dose research suggests that 400 mg of caffeine within 12 hours of bed can significantly delay sleep initiation and fragment sleep, even if you do not fully notice the disturbance. Over time, less deep sleep and more fragmented nights can leave you feeling unrefreshed, more dependent on caffeine the next day and caught in a cycle of “sleep less, drink more, sleep worse.” Why Afternoon Coffee Can Still Be A Problem Many people believe that as long as they do not drink coffee, tea or energy drinks in the evening, their sleep will be safe. Research suggests otherwise. One controlled study reported that caffeine taken 6 hours before bedtime still cut total sleep time by about an hour. A systematic review and recent dose‑timing research indicate that higher doses (around 400 mg) can alter sleep architecture when taken up to 12 hours before bed, with more disruption the closer you get to bedtime. In practice, this means that a strong mid‑afternoon coffee can still be quietly reducing your deep sleep and causing subtle fragmentation, even if you feel like you “sleep fine.” How Much Caffeine Is Too Much Most healthy adults can tolerate up to around 300–400 mg of caffeine per day (roughly 3–4 standard 250 ml coffees) without major health risks, according to major health bodies. However, this is a general safety guideline, not a “sleep‑safe” dose. Research indicates that: 100 mg (about one regular coffee) taken 4 hours before bed may have limited impact on sleep in some people. 400 mg taken as a single dose can measurably disrupt sleep even when consumed in the morning, with stronger effects when taken closer to bedtime. Sensitivity varies widely. People who are smaller, older, anxious, or who metabolise caffeine more slowly may notice sleep disruption at lower doses. Signs Your Caffeine Habits Are Hurting Your Sleep You do not have to feel “wired” at night for caffeine to be a problem. It may be undermining sleep if you: Take more than 20–30 minutes to fall asleep regularly. Wake up multiple times a night and find it hard to resettle. Wake feeling unrefreshed despite spending enough hours in bed. Need caffeine immediately on waking to feel functional. Notice headaches, jitteriness or anxiety on high‑caffeine days. Because people often underestimate caffeine’s impact on their sleep, it can help to experiment with reducing and shifting your intake to see how your nights and mornings change. Practical Guidelines To Protect Your Sleep If you want your mattress, bedding and bedtime routine to work properly, caffeine needs to support your sleep, not fight it. Evidence‑informed guidelines include: Keep daily caffeine around or below 300–400 mg if you are a healthy adult. Avoid caffeine at least 6–8 hours before your target bedtime; leave longer if you are very sensitive or drink larger doses. If you go to bed around 10 p.m., aim to cut off caffeine by about 2–3 p.m. as a starting point. Pregnant or breastfeeding women, older adults and people with heart issues are often advised to consume less, or avoid high doses entirely. If you struggle with insomnia, anxiety or fragmented sleep, consider drastically cutting back or removing caffeine for a few weeks to see if sleep improves. What To Try Instead Of Late‑Day Caffeine If you are used to a mid‑afternoon or evening caffeine hit, it can help to swap the habit rather than just remove it. Sleep‑friendlier options include: Herbal teas without caffeine (chamomile, peppermint, rooibos). Warm milk or non‑caffeinated bedtime drinks. Short movement breaks, light stretching or a brief walk to refresh energy. When paired with a comfortable, supportive mattress and good sleep hygiene, these choices give your nervous system a better chance to wind down naturally. How Caffeine And Your Mattress Work Together Even the best mattress cannot fully overcome a nervous system propped up by caffeine late in the day. A well‑designed mattress can support your spine, relieve pressure and help keep your body at a comfortable temperature, but it cannot override a brain that is still being told to stay awake. By bringing caffeine into line with your sleep goals – managing timing, dose and daily habits – you allow your mattress and bedroom setup to do what they are meant to do: support deep, consistent, restorative sleep so you wake feeling genuinely rested. Frequently Asked Questions How many hours before bed should I stop caffeine? Evidence suggests avoiding caffeine for at least 6–8 hours before bedtime, with some research showing that high doses can disrupt sleep even when taken up to 12 hours before bed. Can one afternoon coffee really affect my sleep? Yes. Studies show that even a single caffeine dose taken 6 hours before bed can reduce total sleep time, and higher doses (around 400 mg) have measurable effects when taken 8–12 hours before sleep. Does caffeine just make it harder to fall asleep, or does it change sleep quality too? Caffeine can delay sleep onset, reduce total sleep time, fragment sleep and reduce deep, slow‑wave sleep – the stage most linked with feeling refreshed. How much caffeine is considered safe per day? For most healthy adults, up to about 400 mg per day is considered generally safe, but people who are older, pregnant, anxious or sensitive may need considerably less to protect their sleep.
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How can I make my mattress more comfortable?
Tips and tricks to turn an unbearable bed into a cosy haven Every problem is made easier after a good night’s sleep. But after a night spent tossing and turning on an uncomfortable mattress? The day’s over before it’s even begun. Whether you’re trying to make a firm mattress softer or a soft mattress firmer — or if you just need a few plush accoutrements to cosy up your bed, we’ve got the tips and tricks you need. So, are you done staring at your phone in the dark, searching, “how can I make my mattress more comfortable?” Then let’s get you back to a solid eight hours of unbroken sleep. Starting with the obvious: You need a new mattress Before we look at how to make an uncomfortable mattress more comfortable, we need to make sure you’re sleeping on the right one. If you can’t remember the last time you slept through, you’re almost certainly sleeping on the wrong type of mattress. Diagnosing the problem: Why is your mattress uncomfortable? Do any of the following problems sound familiar to you? You wake up in the morning with sore muscles and joints You wake up in the middle of the night, sunk into a you-shaped valley in the mattress You’re constantly overheating You’re always reaching for the antihistamines If these problems sound familiar to you, your mattress may be the culprit. Poor sleep can be attributed to a mattress firmness that does not support you in your preferred sleeping position. Low-quality or allergenic materials can also make your mattress uncomfortable. Solution: You need a quality mattress that suits your sleeping habits. How to determine what type of mattress is most comfortable for you The first thing you need to do is consider your preferred sleeping position. Side sleepers, back sleepers and stomach sleepers each have unique considerations. The right mattress will support your spinal alignment and provide pressure relief for your joints. Then, you’ll have to research mattress types to find the one that suits your sleeping position. If you’re looking for a medium firm mattress loved by Australians, you’ve come to the right place. Sleep Republic’s hybrid mattress design features exceptional pocket spring support, cooling, gel-infused memory foam and natural latex swathed in luxurious cashmere. So it’s no wonder that we’ve been named the highest-rated pocket spring mattress in the country by CHOICE and won Best Overall Mattress in a Box for two years running from BedBuyer. Not ready to replace your mattress? Let’s get to the tips on how to make your mattress more comfortable! Setting your foundations: Are you using the right bed frame? Even an old mattress will feel like a brand new bed with the right base. So let’s look at a few different kinds of bed frames and the mattresses they best suit. Types of bed frames 1. Box spring We’d argue that these old-fashioned bases aren’t ideal for any mattress. As the name suggests, they’re a solid box filled with springs. While they’re not suitable for foam mattresses, box spring frames do add bounce to innerspring mattresses and improve cool airflow. On the downside, they offer little support and a lot of motion transfer. 2. Slat Extremely common and reliable, the slat base is constructed with flexible slats running horizontally across the bed. A much firmer surface than a box spring, slats offer excellent support for all mattresses and improve airflow, keeping you cool at night. If that sounds good to you, take a look at our Sleep Republic Pro Base to learn more about what a slatted base can offer. 3. Platform Platform frames create a raised, stable, and solid foundation for placing your mattresses. Their stability counteracts the sinking feeling of an overly soft memory foam mattress. If you’ve already got a suitable foundation, a quick inspection is all you need. Check for tears, sagging, broken slats and so on. Repair or replace what you need to. With your bed frame in order, let’s turn our attention to the mattress. How to make a firm mattress more comfortable Sleep in it for the entire trial period A brand new mattress won’t always live up to your expectations. That’s not a flaw in the mattress — it simply needs time to break in. Giving a firm mattress enough time to settle and decompress will help it feel softer. Most mattress companies worth their salt will offer you a substantial trial period specifically to give you time to let your mattress settle. A 150 night trial with free returns is a pretty good benchmark. Memory foam mattress? Turn up the heat For those of you wondering how to make a foam mattress more comfortable, your air conditioner has the answer. A memory foam mattress is incredibly temperature sensitive; throughout the night, your memory foam responds to your body heat, making your firm mattress softer. But, if you want to enjoy a softer mattress right from the get, turn the heat up for a while before bed. You’ll enjoy a better night’s sleep in a snug, warm room. Try a cushioning mattress topper There’s no easier way to make a rough bed feel softer and more welcoming than a mattress topper. You’ll be surprised just how much one extra layer can change how a bed feels. Whatever your needs or budget, there’s a mattress topper that’s right for you. An egg crate foam or memory foam mattress topper will quickly make a mattress feel softer. A cosy feather or wool mattress topper? Pure luxury. Or go with latex if you’re also looking for added breathability to keep your mattress cool while remaining hygienic. How to make a soft foam mattress more comfortable Go with us on this — got any plywood? If you need an affordable, easy to way make an old, sagging mattress firm again, get your hands on a cheap sheet of plywood. It’ll add just a bit more support when placed between your mattress and its bed frame. Honestly, it’s not our favourite method to improve how a soft mattress feels, but a good night’s rest is subjective, and plywood will still do the trick. Spin it and flip it If your mattress is past its trial and getting a little too soft, try the reliable old trick of a 180º rotation. Spin your mattress head to toe, and you might find a slightly firmer mattress beneath you. It’s good to keep this habit up, even once you’re comfortable; whether you’ve got a hybrid, innerspring or memory foam mattress, the rotation will give each section time to relieve pressure. One or twice a year should do the trick. Try a firm mattress topper Aren’t they miracles? Throw on a topper made of memory foam or latex for a firmer feel. Still struggling with how to make an uncomfortable mattress comfortable? Maybe the problem isn’t about making your mattress softer or firmer. Perhaps it’s just an uncomfortable mattress that needs a little care to live up to its fullest potential. These products ought to give you the boost you need. Mattress protectors No, a mattress protector is not the same as a topper. While a topper affects the feel of a mattress, a protector does precisely what the name suggests. A high-quality mattress protector offers several benefits: Breathability improves airflow and keeps you and your mattress cool Hypoallergenic qualities make it ideal for asthmatics It absorbs spills, stains and marks and can be easily machine-washed Bedsheets Much like a protector, durable bed sheets extend the life of your mattress. Choose high-quality materials that are cool, soft and gentle on the skin. Our recommendation would be to invest in 100% bamboo bed sheets. They’re highly durable, machine-washable, moisture-wicking with all-natural materials – there’s no downside! Plus, they get softer after each wash. Pillows A small and perhaps obvious suggestion, but we staunchly believe that sleeping on the right pillow can make up for an uncomfortable bed. Choosing a pillow is just like choosing a mattress — you need to know your preferred sleeping positions to get the right firmness level and pillow height, then consider different materials and their benefits. Memory foam pillows are a great option. Not too soft and not too firm, they contour to the head and give you much more pressure relief for the neck and shoulders than plush or firm pillows do. Body pillow Side sleepers, this one’s for you! Body pillows are an excellent way to keep your spine and joints aligned and alleviate pressure. Body pillows are typically 5 feet long, and they’re essentially just big bolsters that you can cuddle all night. But they prevent your shoulders and hips from slipping and collapsing as you sleep, so you don’t wake up with the aches. One way to get the same effect would be to sleep with one pillow between your knees and another hugged against your chest. Still, investing in a firm body pillow is a great way to make a bed more comfortable. Well, now you know how to make a bad mattress more comfortable. Small changes can work wonders, but there’s simply no substitute for sleeping on the right mattress. Why not try the Sleep Republic hybrid mattress? Designed for the majority of Australian sleepers, it might just give you the sleep you’ve been dreaming about.
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Your guide to choosing the best bed base for your mattress
Why your bed base is the foundation to a good night’s sleep Why are bed bases important? Well, it’s universally accepted that the key to a good night’s sleep is a supportive and comfy mattress. But what many of us don’t realise is that the bed base your mattress sits on is essential in creating and maintaining structure. The bed base is the foundation of your bed ensemble, and finding the right one can be the difference between an okay night’s sleep and a great night’s sleep. Yet there’s still debate over whether a bed base is even necessary at all! In this guide, we walk you through the benefits of having a bed base and how you can find the right one for you. At Sleep Republic, we know that having the right best base for your mattress changes the way you sleep for the better. That’s why we’ve created The Pro Base — a base that’s easy to assemble, easy on the eyes and provides the best support. Why are bed frames important? At a basic level, a bed frame’s purpose is to hold your mattress in place and give you support in your sleep. But the correct bed base can provide so much more. 1. Having extra support Your bed frame needs to support both your weight and the weight of your mattress. With a sturdy bed base, this weight is evenly distributed throughout the bed, helping to avoid sagging and lumps. 2. Keeping your bed hygienic By having a bed base, you’re giving your mattress an extra layer of protection against things like bed bugs, silverfish and dust mites. 3. Creating a comfortable bed height Although some people swear by the magic of having a mattress on the ground, this can be difficult for people with mobility issues. If you have any joint or back problems, having your bed elevated to the correct level is essential. 4. Increasing airflow A bed base elevates a mattress allowing more airflow within the bed ensemble. Increased airflow allows for mattress ventilation which helps you remain cooler when you sleep. 5. Keeping your mattress in place There’s nothing that disturbs your slumber more than a mattress shifting every time you roll over. The right sized bed base will keep your mattress firmly in place. The different types of bed bases Box spring bed bases As the name suggests, the box spring base looks like a box with springs inside. This type of base supports the weight of your mattress and your body and distributes this weight evenly. Box spring bases typically need a headboard for extra stability. Bed frames Bed frames are a structured bed foundation with solid beams. These types of bases are made to fit the dimensions of your mattress and are made from materials like metal, wood and even hard plastic. Bed slats Slatted beds are given their name from the supportive slats that run horizontally across the base. Bed slats can be made from metal beams but more commonly wooden planks. These bed bases are ridged and structurally strong, which helps support against a sagging mattress. Does your bed frame affect sleep in any way? A bed base is the foundation of your bed and gives primary support to your back, joints and neck. So having the wrong bed base will most definitely affect how you sleep. If your bed base is too big, small, low or high, this can make your mattress shift, lift or spill over your bed frame. If you have a weak bed base without proper centre support, this can lead to a sagging or sunk in mattress. Low-quality bed frames can also cause damage to your mattress over time which will affect your overall sleep. But having the right bed frame can help support your body, give better air circulation and allow you to have a longer and more comfortable night’s sleep. It’s all about finding the right bed frame that works for you and your mattress. Why should I buy a bed frame when buying a mattress? Your mattress and bed base is kind of like an iconic duo. So buying them at the same time comes with a lot of benefits, including: Ensuring the mattress fits with your bed base The possibility of getting a cheaper bundle deal Matching accessories like sheets and pillows with your new bed ensemble Buying the best mattress and base combo based on their material and technology Getting a base that fits your interior design, room function and layout Getting the base and mattress delivered together or picking them up at the same time Common bed frame questions How long should a bedframe last for? A bed frame can last as long as 7 – 20 years before being replaced. Wooden bed frames tend to last between 7 – 10 years on average, whereas metal bed frames can survive as long as 15 – 20 years. All bed bases deteriorate up to 70% from its ‘new’ condition after about 10 years because of general wear and tear. What are the dimensions of bed frames? King: 183 × 203 × 29 cm Queen: 152 × 203 × 29 cm Double: 137 × 188 × 29 cm King Single: 107 × 203 × 29 cm Long Single: 92 × 203 × 29 cm Single: 92 × 188 × 29 cm How much does a bed frame cost? Bed frames can cost as low as $150 for very simple metal frames. On the other end of the scale, you can spend upwards of $1200 on a bed frame that might be made from expensive materials or feature extras like storage and draws. The price of a bed frame will always depend on the type of base and the quality of the materials used to make it. However, an average queen-sized bed frame costs between $400 and $500. A mattress on the floor vs a bed frame? There are a lot of reasons why sleep experts suggest you don’t place your mattress on the floor, including: 1. Mobility issues It can be awkward trying to roll off a mattress on the floor, and if you’re somebody who already has bad joints or back issues, this can lead to more injuries for your body. 2. No mattress protection A mattress needs a stable foundation, and although the floor is flat and hard, this doesn’t create the right base for a mattress and can lead to wear and tear over time. 3. No support The ground is incredibly hard and offers no support for your body, especially your back, which can result in uncomfortable sleeping positions. 4. Bad bed hygiene Mattresses left on the floor tend to attract more mould and mildew, especially in warmer environments. These conditions make it easier for things like bed bugs to gain access to your mattress. 5. Restricts airflow A bed base gives your mattress the ability to filtrate air, but with a mattress on the ground, the air becomes trapped in the mattress, ultimately making the warmer bed. It’s time to invest in the right bed base to ensure you’re getting the best night’s sleep! Check out the Sleep Republic Pro Base for a strong, stylish, supportive bed frame. With over 20 years of experience in the mattress industry, Sleep Republic know what helps you sleep at night.
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Why do you need a mattress topper or mattress protector?
We spend around one-third of our lives sleeping, so protecting your sleep environment is just as important as choosing the right mattress. While investing in a high-quality mattress is essential, many people overlook one simple addition that can significantly extend its lifespan and improve hygiene — a mattress protector. If you’ve ever wondered whether you really need a mattress protector, how it differs from a mattress topper, or which option is right for you, this guide breaks it all down. At Sleep Republic, we’ve spent more than 20 years studying what creates truly restorative sleep. Here’s everything you need to know before choosing a mattress protector or topper. Mattress Toppers Explained What Is a Mattress Topper? A mattress topper is a thick, removable layer placed on top of a mattress to change its feel. It’s designed to add extra cushioning, soften a firm mattress, or provide temporary comfort for a mattress that’s no longer at its best. Mattress toppers are commonly made from: Memory foam Latex Wool Cotton or polyester blends Feather or down Bamboo cotton When Does a Mattress Topper Make Sense? A mattress topper can be helpful if: Your mattress feels too firm Your mattress is still relatively new and structurally sound You want an affordable way to add surface comfort When a New Mattress Is the Better Option A topper won’t fix deeper issues. You should consider replacing your mattress if: It’s more than 7–10 years old It’s sagging or uneven You wake up with persistent back, neck, or joint pain A topper may improve comfort temporarily, but it won’t restore support to an ageing mattress. Are Mattress Toppers Washable? Most mattress toppers are washable, but care depends on the material. Wool, cotton, and fibre toppers: Often machine washable (check care labels) Foam toppers: Not machine washable and require spot cleaning How to Clean a Mattress Topper Option 1:Sprinkle baking soda over the topper, leave for several hours, then vacuum thoroughly. Option 2:Mix water with mild detergent in a spray bottle, lightly mist the topper, blot with a sponge, and air dry. How Often Should You Clean a Mattress Topper? Every three months is a good rule of thumb, with more frequent cleaning during warmer months if sweating is an issue. Mattress Protectors Explained What Is a Mattress Protector? A mattress protector is a removable, fitted or encased layer designed to shield your mattress from spills, sweat, allergens, dust mites, and bacteria. Unlike toppers, protectors focus on hygiene and protection, not changing the feel of your mattress. Different styles include: Fitted mattress protectors Elastic strap protectors Fully encased zippered protectors Mattress Protector vs Mattress Topper: What’s the Difference? While they may look similar, they serve very different purposes. Mattress topper: Adds comfort and cushioning Mattress protector: Protects your mattress from stains, moisture, allergens, and wear A mattress protector preserves your mattress’s condition, helps maintain warranty coverage, and supports a cleaner sleep environment. Why You Need a Mattress Protector 1. Protect Your Investment Mattresses are designed to last 7–10 years, but spills, sweat, and stains can shorten that lifespan and void warranties. A mattress protector creates a barrier that helps keep your mattress in top condition for longer. 2. Improve Hygiene and Reduce Allergens Mattresses can harbour dust mites, dead skin cells, mould, and bacteria. A mattress protector adds an extra defence layer, helping reduce allergy triggers and improving overall sleep hygiene. 3. Prevent Stains and Odours From accidental spills to night sweats or bedwetting, a mattress protector makes clean-up simple. Instead of cleaning the mattress itself, you can just remove and wash the protector. 4. Comfort in Every Season A quality mattress protector helps regulate temperature throughout the year. It absorbs moisture in summer and adds a light insulating layer during cooler months without overheating. Are Mattress Protectors Waterproof? Many mattress protectors are waterproof or water-resistant. Cotton blends with a waterproof membrane are especially effective, as they: Absorb moisture Block liquid from reaching the mattress Remain breathable and comfortable If spills, pets, or children are part of your household, a waterproof mattress protector is highly recommended. How to Choose the Right Mattress Protector When selecting a mattress protector, consider: Correct sizing for your mattress Thin, breathable materials that won’t change mattress feel Waterproof and anti-allergy features Ease of washing and care For everyday protection, a fitted, breathable protector works well for most sleepers. You can explore Sleep Republic’s mattress protector designed to provide waterproof protection, allergy resistance, and temperature control without compromising comfort. The Bottom Line A mattress topper can improve comfort, but it won’t fix a worn-out mattress. A mattress protector, however, is one of the smartest ways to extend the life of your mattress, maintain hygiene, and protect your sleep investment. After decades of sleep research and product testing, we believe every mattress deserves proper protection. The right mattress protector helps ensure your bed stays clean, comfortable, and supportive for years to come. FAQs Do I really need a mattress protector? Yes. A mattress protector helps prevent stains, allergens, and moisture from damaging your mattress and supports better sleep hygiene. Will a mattress protector change how my mattress feels? A high-quality mattress protector is thin and breathable, so it won’t affect comfort or firmness. Are waterproof mattress protectors noisy or hot? Modern waterproof protectors are designed to be quiet and breathable, offering protection without overheating. How often should I wash my mattress protector? Every one to two months is ideal, or immediately after any spills or accidents.
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Foam mattresses vs. spring mattresses
Which is best? Hit the hay with your perfect mattress today. You may have read that foam mattresses are best because they are more comfortable and conform to the body’s contours. On the other hand, you probably know someone who swears by spring mattresses as they are more supportive for people with back pain. Either way, if you’re in the market for either a foam or spring mattress, read on! We’ve gathered everything you need to help make your decision easy. Call us biased, but we think hybrid mattresses, combining layers of foam, pocket springs and latex provide the very best elements of all three mattress types. Head over to our technology page and find out what all the fuss is about and why we’ve won BedBuyer’s Best Overall Mattress in a Box, two years running! Let me be clear. There is no definitive answer to this question and no one-size-fits-all best mattress type. Ultimately, it is up to the individual to decide which mattress is right for them so we’ve broken down the key questions you might have about spring and foam mattresses to help you decide. What are the pros and cons of foam mattresses? Pros Foam mattresses: May be more comfortable than spring mattresses Contour the body’s curves Are good for people with chronic pain Can be very effective at isolating motion and partner disturbance Offer material that is both soft and supportive Provide relief from pressure points and sore joints Prices range from $300 – $3,000 Cons Foam mattresses: May not be as durable as spring mattresses Are not as supportive as spring mattresses Are often less durable Produce “off-gas,” an unpleasant odour after initial set-up May trap body heat, leaving the sleeper sweaty and uncomfortable Do not provide quality bounce Can be quite expensive at the premium end of the market Do not offer edge support What are the pros and cons of a spring mattress? Pros Spring mattresses: May offer better support than foam mattresses Are more durable, often lasting 10-15 years Are reasonably priced Are highly responsive with some bounce Provide firm support where it’s needed Keep the body cool with excellent airflow Are more supportive than foam making them ideal for taller or heavier people Prices range from $300 – $1,500 Cons Spring mattresses: Are not as soft as foam mattresses Will not conform to the body’s shape Typically transfer more motion Can be noisy May sag over time, particularly with cheaper models May vary in durability, depending on the initial quality of the mattress and the sleeper’s size and weight What are the lifespans for spring and foam mattresses? Spring mattresses have a lifespan of 5-15 years, whereas foam mattresses typically last for 4-7 years. Why are spring and foam mattresses so expensive? A spring mattress can be expensive because they require higher quality materials. Spring mattresses are often made with high-density pocket coils and other premium mattress materials, making them more supportive and durable. Alternatively, foam mattresses are often expensive because they are typically made with high-quality memory foam and other mattress materials that can be costly. Additionally, the labour cost of manufacturing a foam mattress is often higher than that of a spring mattress. Are foam or spring mattresses toxic? While they are not toxic, mattress foam is made with chemicals. The mattress itself is non-toxic; however, the materials in the mattress may not be. Typically, mattress foams are made with polyurethane or memory foam. In addition, many mattress foams use flame retardants like PBDE (polybrominated diphenyl ether), which are linked to possible reproductive and thyroid problems. Spring mattresses are not made with chemicals, and the mattress materials themselves are non-toxic. Overall, mattress technology has come a long way in recent years and continues to progress every day. As a result, mattresses today are more high-tech than ever before, with various new mattress technologies available. The mattress industry has also made significant improvements in recent years, with many mattress manufacturers eliminating PBDEs and other toxic chemicals before 2006. What is the best way to clean a foam mattress? Foam mattresses are made with non-toxic materials, making mattress cleaning simple. The mattress should be dusted regularly to remove any dirt or other particles that could affect the mattress. To clean a foam mattress, wash all removable mattress covers in the washing machine. Next, wipe the mattress itself with mild soap and water or special mattress cleaners and a damp sponge and leave to dry before remaking the bed. How do you clean spring mattresses? First, remove all the bedding and vacuum the mattress surface. Use a mattress brush to remove any dirt or dust. If there is any liquid damage, use a wet vacuum to suck up the water. If the mattress is severely damaged, it may be best to replace it as excess moisture can lead to the growth of mould within the mattress layers. Spot clean any liquid or food spills with a mild detergent and water. For tougher stains, use a mattress cleaner or stain remover. Allow the mattress to dry completely before making the bed. Are foam or spring mattresses better for backs? There is no definitive answer as to whether foam or spring mattresses are better for backs. Ultimately, it depends on the individual and their own personal preferences. Some people find that a firm spring mattress offers more back support than a soft foam mattress. Foam mattresses may, however, be better for people who prefer a softer surface, as they will be more comfortable and conform to the sleeper’s body. Your preferred sleeping position may also affect your decision as side-sleepers will prefer a softer top layer to accommodate the shoulder and hip areas. Overall, the most important thing to remember is that both types of mattresses offer different levels of comfort and support. And, if you want the benefits of both a spring and a foam mattress, a hybrid mattress such as Sleep Republic’s award-winning mattress could be a perfect match for you. It’s even been endorsed by the Australian Spinal Research Foundation – so you know it’s great for backs! Are foam or spring mattresses more durable and long-lasting? This is a difficult question to answer as both foam, and spring mattresses can last for many years with proper care. Generally speaking, however, foam mattresses may be more durable than spring mattresses. This is because the materials used in a foam mattress are typically more resilient and longer-lasting than those used in a spring mattress. As with many things in life, you will get what you pay for so more premium-quality mattresses in foam or spring types are likely to be longer-lasting than cheaper models. Which type of mattress is better for a cool sleep? Both foam and spring mattresses can be effective at cooling sleepers down. Foam mattresses are often made with cooling gel or latex materials that help keep the sleeper cool and comfortable during the night. Spring mattresses also have features that work to keep the sleeper cool, such as cool gel memory foam and open-coil springs. Ultimately, both materials can be effective in terms of temperature regulation, and it comes down to personal preference and the specific materials used in the manufacture of your specific mattress. Sleep Republic’s hybrid pocket spring mattress combines the strength and support of high-density pocket springs, with cooling latex and body-contouring memory foam. Specifically designed to be incredibly comfortable and supportive, it offers a perfectly balanced medium-firm mattress feel. And you don’t need to take our word for it. You can read hundreds of reviews by happy, well-rested Sleep Republic customers to help make your decision easy.
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Sleep Republic wins ‘Best Mattress in a Box for 2022’ (and 2020, and 2021)
Our team are proud to present Australia’s best mattress in a box, 3 years running “The Sleep Republic Mattress was awarded Australia’s ‘Best Overall’ Mattress in a Box in 2022 after testing over 160 bed in a box products.” That’s the final verdict from Bedbuyer’s Sleep Republic mattress review. Bedbuyer is Australia’s leading independent mattress reviewer, with an assessment team made up of chiropractors, physiotherapists and sleep scientists. At Sleep Republic, we are very grateful to be awarded Bedbuyer’s best mattress in a box again. “The overall build quality and craftsmanship of the Sleep Republic Mattress is outstanding…” When we say ‘we’, it isn’t just vague corporate speak. Real people have dedicated themselves to creating our extraordinary mattresses. This is a win for all of us. “Quite simply, this mattress has a lovely balance of comfort, support, and responsiveness.” This is a win for our suppliers who source and refine the highest quality sustainable raw materials for us, and our manufacturing experts who handmake the award-winning mattresses our customers have come to love. This is a win for our testing team who let no detail or defect go unchecked, and our chiropractors who prioritise the health and wellbeing of our customers and their families. “It combines simplicity with modern style, and gives off a distinct touch of luxury.” Sleep Republic was founded on a basic principle: buying a high-quality mattress should be simple. To have our hard work recognised by the industry and our customers isn’t something we’ll ever take for granted. “Bedbuyer’s rating: 5 / 5” Our Customers Review Australia’s Best Mattress in a Box “The mattress is extremely comfortable. There is no change in the mattress to date, it is as comfortable as the day it arrived. My boyfriend and I both have a bad back, we sleep much better now we have our sleep republic mattress” Tracy Talma, 5 Stars “Favourite Brand and Mattress! Highly recommend to everyone I know, really high quality mattress, flawless design and delivery, wonderful service all round!” Mikaela K., 5 Stars “It’s nearly 3 months since our new mattresses arrived. It’s difficult to comprehend that something shrunk to fit in a box could be so comfortable. Firm and supportive but not hard, gone are the morning sore backs and any stiffness and no sign of any sagging under his weight. We are both in our seventies so the great nights sleep we are now getting is necessary. Very happy with the purchase.” Two happy sleepers, 5 stars “This is my second sleep republic purchase. A king single for my mother in law who stays with us regularly. The first was a king bed for the master bedroom. Very happy with the purchase and it has the mother in law tick of approval.” Rio, 5 Stars What Makes an Award-Winning Mattress in a Box? We have spent decades conceptualising, designing and testing ideas to try and create the best mattress in Australia. Every bit of our hard-earned expertise has gone into the Sleep Republic hybrid mattress. Cashmere comfort The surface of the mattress is knitted in cashmere for a truly luxurious sleep. Supportive contouring Our mattress uses memory foam, infused with liquid and particle gel, to contour to every curve while relieving pressure from your joints as it supports your spine. High-definition spring support With up to 2500 HD pocket springs partitioned into 5 distinct body zones, you and your co-sleeper can shift and shuffle without disturbance. Natural breathability Natural latex and 3D spacer fabric provide excellent ventilation to disperse body heat and keep cool air flowing through the night. Steady edge support With extra-sturdy steel springs lining the edges of the mattress, you won’t have to worry about your loved ones or your pets rolling off onto the floor in the middle of the night. Try a Night on an Award-Winning Mattress We strongly believe that a good night’s sleep is the foundation for a great day. Set yourself up for success with a night on Australia’s best mattress in a box. Make the most out of your new Sleep Republic mattress with our range of mattress accessories. Let us sort you out with a bed base, pillow, sheets and mattress protector — everything you need to set up the perfect bedroom. We’ve even got a plush memory foam dog bed for your best friend to enjoy. Frequently Asked Questions Is a mattress in a box better than a regular store-bought mattress? The Sleep Republic mattress in a box is just as good as the rigid mattresses at a retail store. There’s a common misconception that only a shoddy, cheap mattress can be stuffed into a box. While that might have been true in the early days of boxed mattresses, it’s never been true for our mattress, and it never will be. The Sleep Republic mattress is designed with the stresses of being rolled into a box in mind. As a result, it will not lose any of its structural integrity, support or comfort. Not only that, the boxing process pre-ages the mattress for you, so it won’t drastically change over time the way store-bought mattresses do. Does Sleep Republic offer free mattress delivery? Absolutely. We offer free mattress delivery anywhere in Australia. We partner with reliable delivery services across Australia’s states and territories. As long as they can reach you, you won’t have to worry about delivery costs. I want to try the Sleep Republic mattress, but what if it isn’t right for me? As a rule of thumb, you should test any mattress for at least 14 days — the Sleep Republic mattress comes with a 100-night trial. That ought to be plenty of time to test your new mattress thoroughly. We reckon it lives up to the hype. If you’re not satisfied with your mattress, let us know, and we’ll collect it and donate it to one of our charity partners. If you’re within one of our partner’s collecting areas, we’ll make sure your mattress is returned for free. What warranty does the Sleep Republic mattress come with? We offer a 12-year warranty on the Sleep Republic hybrid mattress. This warranty protects you against faulty materials and workmanship. Your order will contain a welcome pack with all of the warranty details you need. We also offer a 3-year warranty on our pillows and a 12-month warranty on our sheets and protectors. If you’d like to make a warranty claim, please contact us at info@sleeprepublic.com.au.
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What’s the deal with firm mattresses?
All your hard questions — answered People often debate about what type of mattress is the best. Should you get a firm mattress or a soft one? What’s the difference, anyway? And does it really matter? The truth is, there’s no one-size-fits-all answer to this question. What’s comfortable for one person might not be comfortable for another. However, there are some things you should know about firm mattresses before you make your decision. You can get the very best of both worlds with a soft yet firm hybrid mattress, like our Australian Spinal Research Foundation-backed design. IS IT BETTER TO SLEEP ON A FIRM OR SOFT MATTRESS? The firmness or softness refers to the amount of sink between your body and the mattress. The more sink, the softer the mattress. There are pros and cons to both types of mattresses. A firm mattress is suitable for: People who want to avoid pressure points since there is less sink. Back pain sufferers. A hard surface like this can help alleviate pain because it isn’t as flexible as a soft mattress. However, a firm mattress might not be ideal for some people because it can cause pressure on their joints. It can also feel a bit stiff and uncomfortable, especially if you’re used to sleeping on a softer mattress. A soft mattress is suitable for: People who want to feel hugged and supported. Those with joint pain since, as it will contour to their body and relieve some of the pressure. However, a soft mattress might cause you to sink in too much, which can lead to problems like back pain, pores getting clogged due to moisture, and overheating. HOW CAN I SOFTEN MY FIRM MATTRESS? I CAN’T SLEEP ON IT. If you find that your mattress is too firm for comfort, there are a few simple ways to make it softer: Add more layers, such as a foam topper or a memory foam pad. Use a mattress pad that is made for softening mattresses. Put a pillowtop mattress topper on top of it. WHAT IS THE DEFINITION OF A FIRM MATTRESS? A firm mattress does not have a lot of sinkage or give when you lie on it. It is usually made of a more rigid material, such as latex or memory foam, sometimes combined with pocket springs for extra support and is suitable for people who want to avoid pressure points. DO FIRM MATTRESSES SOFTEN UP OVER TIME? Firm mattresses do not usually soften up over time, as they are made of a more rigid material. However, if you find that your mattress is too firm for comfort, there are a few simple ways to make it softer. Add more layers, such as a foam topper or a memory foam pad. Use a mattress pad that is made for softening mattresses. Lastly, you can put a pillowtop mattress topper on top of it. WHAT REASONS WOULD ONE HAVE TO SLEEP ON A HARD MATTRESS? There are a few reasons why you might want to sleep on a hard mattress. A firm mattress is suitable for: People who want to avoid pressure points since there is less sink. Back pain sufferers. A hard surface like this can help alleviate pain because it isn’t as flexible as a soft mattress. WHICH MATTRESS IS BEST FOR BACK AND NECK PAIN? In general, a hard mattress can be good for back pain sufferers, as it won’t sink in and cause pressure on joints. However, a firm mattress might not be ideal for some people because it can cause strain on their joints. It can also feel a bit stiff and uncomfortable, especially if you’re used to sleeping on a softer mattress. A soft mattress might suit those who want to feel hugged and supported. IS A FIRMER MATTRESS BETTER FOR BACKS? There is no one-size-fits-all answer to this question, as what is comfortable for one person might not be comfortable for another. However, generally speaking, a firmer mattress is often considered good for back pain sufferers, as it won’t sink in and cause pressure on joints. Additionally, a hard surface can help alleviate pain because it isn’t as flexible as a soft mattress. WHY DOES SLEEPING ON A NEW MATTRESS CAUSE BACK PAIN? Sleeping on a new mattress can cause back pain because it has not yet formed to your body. This means that you might end up with pressure points on your body, which can cause pain. Additionally, a new mattress is often quite stiff and uncomfortable, making it hard to get a good night’s sleep. Choosing a hybrid mattress often mitigates this issue as the combination of memory foam, latex and pocket spring coils simultaneously provides instant support and cushioning softness. WHAT ARE THE TOP QUALITIES THAT YOU LOOK FOR IN A MATTRESS? There are several qualities that people look for when trying to find the best mattress. Some qualities include: Comfort Supportiveness Durability and performance High-quality materials incl. natural latex, memory foam and high-definition pocket springs Pressure relief capabilities Heat dissipation and airflow Dynamic edge support WHY DOES MY BACK HURT WHEN I SLEEP ON A SOFT MATTRESS? A soft mattress can cause back pain because it can cause you to sink into the bed, putting pressure on your joints. Additionally, a soft mattress might not be as supportive as a firm mattress, leading to back pain. WHAT ARE SIGNS THAT MY MATTRESS IS TOO FIRM? There are a few signs that might indicate that you need a softer mattress. These include: You feel stiff and uncomfortable when you sleep on it You have back or neck pain when you wake up Your partner complains that you’re too loud when you move around at night You toss and turn a lot during your sleep because you can’t get comfortable You have trouble falling asleep HOW DO I KNOW IF I NEED A FIRM OR A SOFT MATTRESS? There is no one-size-fits-all answer to this question, as what is comfortable for one person might not be comfortable for another. However, if you want the best of both worlds, you might consider a hybrid mattress, which often has a combination of memory foam, latex, and pocket springs. A medium-firm mattress like Sleep Republic’s award-winning design gives you all the soft, cushioning comfort you could ask for from the top layers of cashmere, memory foam and natural latex supported by high-density pocket springs. WHAT IS THE BEST MATTRESS FOR LOWER BACK AND HIP PAIN? It is important to note that every person’s body is different, which means that what one person finds comfortable might not be comfortable for another. It also depends on whether you have lower back pain or hip pain. However, the best mattress for lower back and hip pain probably has a medium-firm feel, as it will distribute your weight evenly across your body. Additionally, a hybrid mattress with a combination of memory foam, latex and pocket springs might be the best option, as it will provide both comfort and support. Sleeping on a firm mattress is often recommended for those who suffer from back pain, as it can help alleviate pressure on joints. However, if you find that you are waking with aches and pains when you sleep on a firm mattress, it might be too firm for you. Similarly, if you find that your new mattress is not supportive enough or don’t conform to your body correctly, then it might be time to consider buying a firmer mattress. IS A FIRM MATTRESS BETTER FOR YOUR POSTURE? No, a firm mattress is not necessarily better for your posture. A stiff new mattress can actually do more harm than good by causing you to have bad posture. This is because when you’re sleeping on a new, very firm mattress, it’s often quite uncomfortable, and you might find yourself trying to get comfortable by putting unnecessary strain on your neck and back. A firm mattress is typically more supportive than a soft mattress as it has less give, which means that you won’t sink as much as you would on a softer mattress. However, this doesn’t mean that everyone needs a firm and hard mattress; instead, your comfort is dependent on the quality of the materials and the construction used. If you’re looking for a more supportive sleep surface without sacrificing comfort, Sleep Republic’s award-winning design might be a good option for you. It has a medium-firm feel and is made with high-quality materials like cashmere, memory foam and natural latex. This will help distribute your weight evenly and properly support your spine while you sleep. HOW TO GO ABOUT CHOOSING THE BEST MATTRESS FOR MY BODY? It is important to note that what is comfortable for one person might not be comfortable for another. However, if you would like a product that provides both good support and comfort while also maintaining its shape over time, you might want to consider a hybrid mattress. Layers of cashmere, memory foam, latex and high-density pocket springs help ensure spinal alignment while sleeping on Sleep Republic’s award-winning hybrid design making it an excellent option for those looking for a mattress that’s not too hard and not too soft.
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Everything you need to know about latex mattresses
The must-have, mattress material with softness and bounce Latex’s unparalleled rebound, softness and resilience make it a great, functional mattress material. As a comfort layer, it feels good and rebounds and recovers quickly from compression. Latex mattresses are often made of natural latex, which is harvested from rubber trees. Mattresses made from synthetic latex or a blend of natural and synthetic latex are also available. Latex is often used in hybrid mattresses like our Sleep Republic mattress, which is backed by the Australian Spinal Foundation and has won BedBuyer’s Best Overall Mattress in Box for two years in a row. ARE LATEX MATTRESSES COMFORTABLE OVER THE LONG TERM? Yes, latex mattresses are extremely comfortable over the long term. Latex foam is naturally dust mite-resistant and will not absorb body heat. Users of latex mattresses often report waking up in a cooler and more refreshed state in the morning. You could expect a latex mattress to last for up to 20 years — or even longer! WHAT ARE THE PROS AND CONS OF LATEX MATTRESSES? Pros: Latex mattresses are incredibly comfortable. Latex foam is naturally resistant to dust mites Latex will not absorb heat from your body, so you can expect to wake up in a cool and refreshed state every morning. Latex offers unparalleled rebound, softness and resilience, making it perfect for the comfort layer of mattresses. Latex mattresses have a longer lifespan than many other mattress types. Cons: Latex mattresses can be more expensive than other mattress types. Latex mattresses may not be suitable for those with latex allergies. ARE ORGANIC LATEX MATTRESSES DIFFERENT FROM NATURAL LATEX MATTRESSES? In most respects, organic latex mattresses are not different from natural latex mattresses. Both types of mattresses are made of latex foam derived from rubber trees. However, organic latex mattresses may be higher quality latex foam than natural latex mattresses. Additionally, organic latex mattresses may be certified to meet specific environmental and social standards. WHICH IS BETTER, A SPRING OR LATEX MATTRESS? Latex mattresses: Tend to be more expensive than spring mattresses Offer unparalleled comfort, better pressure relief and greater breathability compared to spring mattresses Are great for people who wake up hot or sweating as latex foam does not absorb body heat or moisture from your skin Have a longer lifespan than spring mattresses Are naturally resistant to dust mites Spring mattresses: Are often considerably less expensive than latex mattresses May not be as comfortable as latex mattresses, as latex foam contours and supports the body better than most spring types Are great for people who are cold at night as they tend to trap heat Unequalled at minimizing partner disturbance Provide exceptional edge support Have a shorter lifespan than latex mattresses Can be more susceptible to dust mites due to the greater surface area of material that latex mattresses cover Hybrid mattresses offer you the benefits of each with typically a latex comfort layer on a pocket sprung unit. Our Sleep Republic mattress, for example, blends natural latex with individually wrapped coils to give you the perfect sleep surface. HOW EXPENSIVE IS A LATEX MATTRESS? Latex mattresses can be more expensive than some other mattress types. However, latex mattresses provide a longer lifespan than most other mattress types, making them great value for the money. Prices range from $799 to more than $8000 per latex mattress. Additionally, latex mattresses are naturally resistant to dust mites. They will not absorb heat from your body, making them an excellent choice for those who suffer from allergies or overheating during sleep. So, if you’re looking for an incredibly comfortable and long-lasting mattress, a latex mattress could be a perfect choice. WHAT IS IT LIKE TO SLEEP ON A NATURAL LATEX MATTRESS? Natural latex mattresses provide undeniable comfort and support. They are soft, resilient and bounce back quickly from compression, making them great for people who like to sink into the mattress surface. As latex is naturally elastic, some latex mattress owners may find that latex foam is a little bouncier than other types of foam mattresses. However, latex mattress owners often report loving this soft, cocooning feeling of being enveloped by their mattress. ARE NATURAL LATEX MATTRESSES FLAME RETARDANT? Yes, latex foam is a natural flame retardant. When latex foam is exposed to an open flame, it will char rather than ignite and spread the fire. This innate quality makes latex foam a superior mattress material as it greatly increases the safety of your sleep environment. ARE THERE ADVANTAGES TO BUYING A LATEX MATTRESS? Latex mattresses offer many benefits over traditional spring mattresses, including superior comfort, pressure relief, breathability and resistance to dust mites. They are also natural fire retardants. Latex mattresses are also particularly good for allergy sufferers as they tend to resist dust mites due to their latex foam construction. WHICH IS LESS TOXIC, LATEX OR MEMORY FOAM MATTRESSES? Latex mattresses are less toxic than memory foam mattresses. This is because the main component of latex foam is latex, a natural material derived from rubber trees. On the other hand, memory foam is made of polyurethane, which can release harmful chemicals into the air. These chemicals can cause respiratory problems in some people. Additionally, latex foam is biodegradable and recyclable, while polyurethane foam is not. WOULD A LATEX MATTRESS BE OKAY FOR SOMEONE THAT SLEEPS HOT? Yes, latex foam does not absorb body heat or moisture from your skin, making it an excellent option for people who often wake up hot. The latex in latex foam also makes it more elastic than other types of foam, providing a pleasant cradling effect, without trapping heat. CAN YOU BE ALLERGIC TO A LATEX MATTRESS? People can be allergic to latex itself or to the chemicals used in latex foam processing. If you are latex-sensitive, check with your doctor before purchasing a latex mattress. Hybrid mattresses like our Sleep Republic hybrid pocket spring design may incorporate a layer of 100% natural latex. We ensure our latex does not use any chemicals typically associated with latex allergy during the manufacturing process, making it a safer option for latex-sensitive sleepers. OVER TIME, DOES LATEX HOLD ITS SHAPE BETTER THAN FOAM? Studies show latex foam does hold its shape better over time than traditional foam mattresses. Latex gets firmer after extended use, while conventional memory foams can break down and soften with frequent use. Latex mattresses or hybrid mattresses with latex layers are a great choice for people who prefer a firmer mattress or plan to use their new mattress for many years to come. IS A LATEX MATTRESS GOOD FOR SUMMER? Latex mattresses are a great summer choice because latex foam is breathable and helps to regulate sleep temperature. Additionally, latex foam does not absorb body heat or moisture from your skin, making them a great option for people who often wake up hot or sweaty during the night. They are also more resilient under the weight of your body, so you won’t feel as though you’re sinking into hot or cold spots during temperature changes. If you’re looking for a latex mattress specifically designed for hot sleepers, you may wish to consider Sleep Republic’s hybrid pocket spring design. Our mattresses use 100% natural latex foam and do not contain any chemicals typically associated with latex allergy. Combining supportive pocket springs and soft, cushioning comfort layers of cashmere, memory foam and latex, our Sleep Republic mattress is a multi-award winner. Discover the enviable balance of softness and support delivered by this incredible hybrid mattress.
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White Noise: Does It Improve Sleep Quality?
Learn what white noise is and how it can finally help you get a good night’s sleep. The domino effect of a poor night’s sleep is a pain we’ve all experienced. A poor night turns into a poor day, which turns into a poor week until exhaustion turns into a lifestyle. And the catalyst that sets off the tumbling chain reaction isn’t always within our control. Perhaps a chronic illness is what’s stopping you from getting enough sleep or an injury. Maybe it’s your newborn wailing in the night or just the daily news. But unfortunately, you may not remember how your poor sleeping habit began. White noise might be a useful strategy for correcting your sleep habits and improving the quality of your sleep. WHAT IS WHITE NOISE? White noise is a blend of all the frequencies that the human ear can hear into a single tone. Typically, that range is 20 – 20,000 hertz. Each frequency is played at the same intensity, and what you hear is the characteristic shhh. The sound is often compared to fan sounds, TV and radio static or the gentle hum of an electronic device. Because it contains every frequency, white noise is often referred to as ‘broadband noise’. You may come across that term as you do further research into its benefits or as you shop for white noise generators. DOES WHITE NOISE WORK? Yes, but it’s important to understand why. White noise works by creating a stable background noise that all other night time sounds can blend into. This effect can create a more peaceful environment for deep, restful sleep. For those desperate for a perfect solution to their sleep deprivation, it’s worth noting that white noise is not a magic spell that instantly induces sleep. Instead, since it’s composed of all perceivable frequencies, it masks other sounds exceptionally well – that’s the key to its effect on sleep. Whether or not white noise will work as a sleep aid for you depends on what effect you want it to have. To help you discover that answer, let’s look at its advantages and disadvantages. THE BENEFITS OF SLEEPING WITH WHITE NOISE White Noise Machines Mask Other Noise If environmental noise is interrupting your sleep, you might find white noise extremely useful. For those living in metropolitan areas, white noise is adept at drowning out the monotonous din of pedestrians, traffic and even construction, to an extent. However, even in peaceful suburbs, the whistling wind, rustling trees and chatter of night owl housemates can frustrate light sleepers. A sound machine can drown out those irritating outside noises White Noise Can Aid Tinnitus Sufferers White noise can lessen the severity of tinnitus’ characteristic ringing through its masking effect. This is especially useful for sufferers trying to stay asleep. Keep in mind that white noise is neither a cure nor a tinnitus therapy — it’s only an aid to make the condition more bearable. White Noise Can Induce a Meditative State Whether you practice nightly meditation or simply like to clear your head, it’s good to practice stress relief before bedtime. The calm, steady tone of white noise can be a relaxing target for stressed, anxious and insomniac minds. Sleep ought to follow soon after. White Noise is an Easily Accessible Aid There’s a very low financial barrier to beginning using white noise. If you’d rather not buy a white noise sound machine (which we will discuss later), there are endless online white noise resources. YouTube and Spotify are excellent sources. You may even be able to fall asleep to the steady hum of your air conditioner or a small portable fan or air humidifier. The ease with which one can access a source of white noise makes it an excellent aid for anyone to try for themselves immediately. The Downsides of Sleeping With White Noise All sounds disrupt our sleep. But, even if they’re not enough to wake us, the most minor interruptions can rouse us from the deeper levels of sleep we require into a more alert state. The primary downside of using noise as a sleep aid is that, for some people, white noise can prevent deep sleep. However, this problem tends to occur when people use a noise source that’s too loud. The ideal volume for white noise is under 50 decibels. That’s approximately the ambient volume of a fridge or washing machine. As ideal as a silent room may be, it’s an impossibility for many of us. There are always ambient factors we can’t control. White noise is a tool that minimises the effects of other more disruptive noises. As long as it is used safely, it is worth trying. How to Use White Noise For a Better Night’s Sleep The best way to use white noise for sleep is in combination with a consistent sleep routine. If you’re having trouble with chronic poor sleep, a white noise machine may do the trick — but it simply cannot replace healthy sleep hygiene. We’ve got a fair bit of experience teaching people how to get a good night’s rest. So here are a few tips for developing your bedtime routine: Create a sleep schedule so you can go to bed and wake up at the same time each day. Limit light and sound disruption in your bedroom as best you can. Create a calming pre-sleep routine. For example, you might consider meditation, stretching or curling up with a good book. Avoid stimulants, both chemical and electrical, before bed. That means giving up caffeine and your phone for at least 30 minutes before bed. Exercise, even if it’s a light walk. Whether you get some fresh air before bed or hit the gym during the day, regular exercise improves your ability to fall into a deep sleep quickly. There’s no shortcut better than a consistent bedtime routine. So turn these tips into habits, and give yourself the best possible chance at a deep slumber. Even if it doesn’t quite work, your new routine will only increase the effectiveness of your white noise machine. How to Choose a White Noise Machine One way to introduce white noise into your routine is with a white noise machine. These machines have several benefits to them. Although the only thing a white noise machine needs to do is create a steady tone, a good device is defined by the variety of its features — even the most basic ones. So here are some key questions for you to consider. Does it have volume control? Arguably the most important aspect a noise machine can have is volume adjustment. As we’ve established, white noise should not exceed 50 dB, and you must be able to monitor sound levels for your health. Does it have good sound quality? White noise machines typically create sound digitally (by playing a recording) or mechanically (through an internal moving apparatus). Each individual has their own preference, and you’ll need to discover yours. If you can’t listen to a particular machine’s sound in person, check its reviews to see how successful it’s been with other buyers. Does it create a clean loop? ‘Clean loop’ refers to how the machine ends and restarts its white noise audio. You should look for a seamless loop to avoid having your sleep disrupted by audio breaks. Does it have a sleep timer? Repeatedly listening to prolonged noise, night after night, can cause damage — especially if it’s too loud. With a sleep timer, you can set your white noise machine to turn off after an hour or two when you’re well and truly in a deep sleep. To find the right machine for you, make a list of all the best white noise machines on the market and look at all the features included. Then, when you know what you want out of the device, you’ll know which one is right. FAQs About White Noise & Sleep Does white noise help babies fall asleep? Yes, white noise can help babies fall asleep. As parents ourselves, we can assure you that white noise has rescued us several times. However, white noise will not be helpful for all babies and must be used very carefully to avoid damage to their sensitive ears. Oddly enough, white noise can aid babies by both masking sound and preventing silence. Some babies demand quiet while they sleep, which may be impossible during daytime naps, especially if you have older children running around; the soft static will silence those sounds. Other babies are soothed by the presence of others and can’t sleep in silence; white noise gives them something non-disruptive to help them fall asleep. But children, especially toddlers, have extremely sensitive ears that are still developing. Therefore, care must be taken with the volume and distance of the white noise to avoid hurting them. A study by the American Academy of Pediatrics found that improperly used sound machines could harm developing toddler and baby ears. Based on those findings, here are some recommendations: For babies, never use your white noise machine at maximum volume, and always keep it at least 2m away from the sleeping child. Does white noise help adults sleep? Yes, white noise can help adults get to fall asleep faster. A 2017 sleep induction study found that white noise could reduce the amount of time it takes to fall asleep by 38% compared to ambient background noise. That is a significant difference. The study’s conclusion suggested white noise machines could be a helpful aid, especially for insomniacs in need of help falling asleep. Are machines better than white noise apps? The primary advantage white noise apps have over machines is their portability. With endless white noise apps available for smartphones, you can block out the world for a quick nap whenever you need it. Block out the world and enjoy a nap on the train commute, or lie down on the couch for 20 minutes after lunch. Another benefit apps have (over some, but not all, machines) is that many can offer additional calming sounds. Nature sounds are a popular alternative, with crashing waves and rain sounds offering the same effect as white noise. But smartphone audio may not be the best way to get a good night’s rest. First, the audio quality isn’t as good as a dedicated machine. If your app doesn’t feature a timer, you’ll expose yourself to continuous noise even after falling asleep. By keeping your mind alert, that sound can prevent you from entering deep, sound sleep. If White Noise Doesn’t Work For You, Try These Alternatives White noise isn’t a one-size-fits-all solution. Fortunately for those seeking sound therapies for better sleep, there are other options. Let’s look at some different noise colours, specifically pink noise and brown noise. Using Pink Noise for Sleep Pink noise is also a broadband noise in which the lower frequencies are loudest, with the amplitude tapering down as the frequencies increase. Listening to pink noise is like listening to the deep patter of steady rain or the thrum of a heartbeat. Pink noise has a much deeper sound compared to white noise. Studies have found that listening to pink noise in bed leads to a “significant enhancement in the percentage of stable sleep time” compared to those who slept in silence. Using Brown Noise for Sleep This is also referred to as red noise, though both names refer to the same effect; the ‘red’ title places it on the colour noise spectrum, while the ‘Brown’ title references the scientist Robert Brown. In Brown noise, the lower frequencies are given more power than the higher ones — however, the higher frequencies are cut off at a specific limit. Brown noise can sound similar to the rush of a heavy waterfall or rolling rumbling thunder. While there’s not as much research on the sleep-inducing qualities of brown noise, there is anecdotal evidence suggesting that it is effective. It has also developed a reputation for inducing focus, making it a possible solution for restless minds struggling to sleep. Hopefully, you are well on your way to establishing a consistent sleep routine, with the added help of a white noise machine to lull you off. But if that’s still not enough, nothing leads to better sleep quite like the right mattress. Have you considered the Sleep Republic hybrid mattress?
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