Choose the right mattress firmness and pillow height

What to Do

Select a mattress and pillow combination that maintains neutral spinal alignment for your primary sleep position. Medium-firm mattresses are most commonly recommended.

Why It Works

Spinal misalignment during sleep causes muscle tension, pain, and awakenings. Side sleepers need firmer support and thicker pillows; back sleepers need medium support and thinner pillows. Stomach sleeping is generally discouraged by sleep specialists as it forces neck rotation.

Tips

• Replace mattresses every 7-10 years — sagging reduces support even if the surface looks fine
• Price does not reliably predict sleep quality outcomes; focus on personal comfort and support
• Key considerations: spinal alignment, pressure relief, temperature neutrality, and motion isolation for partners
• Many online mattress companies offer 90-100 night trials, making it lower risk to experiment