Hello All!
So excited to have stumbled across this forum and website. Have been struggling with sleep and mattresses for the last 6 months and have gotten into the technicalities myself without guidance. Just today I posted to reddit to try get some help and following that stumbled upon this beauty you guys have here. Reading the guides and articles I feel I am in similar minded intelligent technical company, and am excited to share my experience and draw on yours.
So, chasing some input here.
I’ve grown up and spent most of my 20s (28 now) sleeping on a 10cm simple foam mattress without any issues, up till about 6 months ago. I’ve always been a great sleeper, no back pain or tiredness issues. In fact I started using SleepAsAndroid to track my sleep about 18 months ago and I was averaging 70% deep sleep and 7-8 hours a night, waking up fresh. I optimise sleep with blue light filters, dim orange room lights, evening cardio, etc etc. I start sleeping either on my belly or side, but my body always ends up corrected on my back within an hour or so, always on my back upon waking. I am male, 175cm, 75kg, no relevant medical issues.
About 6 months ago, my deep sleep % gradually started reducing, I started waking up tired, started noticing im tossing and turning a lot in the night, and waking up. At the lowest, the deep sleep % got to 20-30%, essentially getting a half to a third or less than the sleep I normally did. I realised the foam had deteriorated in the centre so that sleeping on it there was not much support at all, feeling like sleeping on a hard surface, instead of the soft surface with good support prior.
To remedy this I went out and got an Ikea Malvik medium firm foam 14cm mattress (the best non memory non latex they have). This only marginally improved sleep, as overall deep sleep % increased to ~40%, but I found that the area of the mattress slept on overnight had slight compressed and become softer by the morning, more so around the area of lower back and buttocks. I was waking up with pain to my lower back. I do not have a history of such, ever. I determined that this was due to the Ikea mattress being made of a lower quality, less-resiliant foam, so that it would not hold its firmness under compression overnight resulting in a gradual sinking of the lower back into the bed overnight causing shifting away from neutral spinal position and thus tossing and turning overnight and therefore less deep sleep.
To remedy this, I looked up the manufacturer of the original foam mattress I had (Joyce Foams Australia), consulted their [technical specification brochure], spoke to a few foam sellers in the area (Perth, Western Australia), and decided to have a 15cm slab of their highest quality foam cut to queen size. I chose the highest grade as:
- this gives a lifetime warranty
- gives the highest resilience factor (50% - a measure of the springiness, or bounce. Lower quality foams for eg guest or child use is 20-30%)
- gives the highest comfort / indent factor (2.2 - the ratio of the force required to compress the foam to 65% and 25% of the original height. I.e. A higher factor means soft initial feel with good low down support)
- gives the highest nominal density (36kg/m^3 - more material tends to apparently mean less breakdown and overall better foam)
I chose a hardness rating of 130N as when tested to Australian Standard AS2282. This is a standard hardness for mattresses and considered medium, and was advised to select this by a few different foam specialists. So the foam I chose was the HR36-130CM5. After seeing and feeling it, and looking at the numbers, I was confident it would provide good support and a soft initial feel.
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The foam does, in fact, provide a good soft surface feel, and provides good support, upon laying on it I feel well supported in my lumbar spine, dont feel pressure areas on my skin and feel my spine is in a neutral position. Unfortunately, after a good 8-9 hour sleep, again, the area of foam slept on, feels softer than the surrounding foam, more so in the area of the lower back and buttocks. This seems to be only after a sleep, and the feel returns to consistent throughout after a few hours of non use. I feel what is happening is after a few hours of use the foam under highest pressure gradually becomes softer, causing the lower back and buttocks to sink more causing loss of spinal neutrality. This is similar to what was happening with the Ikea mattress, however not as bad. To clarify, following sleep, in the morning, there is no indent as such, however the foam around the area where hips and buttocks were overnight is softer, and so the body sinks in further than it did before sleep commencement when the same area was as hard/soft/compressible as any other area of the foam.
The sleep analysis almost confirms this theory, as the first 4 hours of sleep are good, with approx 60% deep sleep, and good cycling through REM and brief light sleep. However, after the first 4, there is a lot more movement and a lot more light sleep, I assume as the spine is losing neutrality and the body attempting to correct through movement.
I’m at a loss as to whether this overnight loss of support is normal in mattresses and expected (perhaps my understanding of neutral spinal position is incorrect?) , or indeed normal for foam. And also how to correct this. One idea I have is perhaps to have the foam height cut down to 10cm, so that any overnight loss of support is reduced.
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[Here is a screenshot of a good sleep from 12 months ago prior to any issues]
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[Here is a screenshot of a sleep last night showing good initial sleep however poor middle and final sleep. The change is objectively and significantly evident.]
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I’m open to ideas. I’m open to criticism of my analysis, conclusions and methodology. I’m hesitant to simply go out and buy another mattress on suggestion prior to understanding the technicalities of my previous two failures.
Any help is greatly appreciated. Just chasing a good nights sleep!
Cheers