Pillow Talk:

When choosing a mattress and pillow, there’s no blanket statement (yes, pun intended) that works for everyone. For a customized night’s rest, try these tips from the sleep pros.

Material madness

Foam. Coils. Hybrid. Which is best? Turns out, science doesn’t say, so it’s a matter of preference, says Dr. John Mario Levri, board-certified sleep medicine specialist and medical director of sleep medicine for UPMC Central PA. “If you’re on a mattress that is making you hot, making you uncomfortable, or exacerbating joint pain, that can be a wrong mattress and disrupt your sleep,” he says.

Sleep test

Levri has had patients who churn through multiple mattresses, fruitlessly trying to find The One. If that sounds familiar, maybe it’s not your mattress. Maybe a sleep disorder is causing your restless nights or sleepy days. “Before you buy a mattress, it wouldn’t be a bad idea to speak to a sleep physician and see if a sleep study is needed,” Levri says.

Cool of the evening

Good sleep needs an atmosphere that’s cool, dark, and quiet, says Levri. Cooling mattresses and pillows can coax your body through its natural cooldown as the night progresses. Sleep testers suggest considering a hybrid mattress with breathable foam layers and coils that promote airflow. In pillows, look for similar breathability through air circulation, plus wicking covers and perhaps a cooling gel that draws away excess heat.

Best test

A quick lie-down at the store can’t predict how a mattress will make you feel after one night, so lie down in your normal sleeping positions for about 15 minutes, say experts. Better yet, Levri suggests doing some field testing. Ask about the brand of that heavenly hotel mattress or, on visits with family and friends, note the mattresses and pillows that promoted peaceful slumber for you.

What’s your sleep style?

We are back, stomach, or side sleepers, so look for mattresses that support the spine and keep shoulders and hips from sinking. While scientific studies haven’t determined the best mattress types for different sleep styles, you can probably trust the “best for” claims because manufacturers typically conduct their own research, Levri says. For pillows, he recommends some firmness to support the head and neck.

Smart stuff

BY DIANE MCCORMICK

GET YOUR BEST Z’S ON THE RIGHT MATTRESS AND PILLOW

Track your heart rate. Raise your head to reduce snoring. Adjust firmness to your preference. Sleep in blissful coolness while your partner snuggles in warmth. Adjustable and smart mattresses can be pricey, but if poor sleep is dragging you down, consider the return on investment. Plus, sleep doctors can review the data collected, along with your symptoms, to decide if you need a sleep study.

Pet partners

More than half of us invite our fur babies to bed, and we can’t imagine drifting off to sleep without our personal serotonin machines. But pets can also disrupt sleep. Make sure that a new mattress is roomy enough for everyone, provides cooling for furry creatures, and minimizes motion transfer as your dog circles to find the right spot or the cat hops on and off all night.

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