Lower back pain treatment: Research reveals the best type of mattress for lower back pain

Lower back pain treatment: Research reveals the best type of mattress for lower back pain

LOWER back pain will affect two out of three people during their lifetime but its prevalence does not come at the cost of solutions. Even the simplest lifestyle changes can help, and, to that end, a particular type of mattress is recommended.

Lower back pain varies markedly in its severity, with some people finding it subsides within a couple of weeks and others finding it rages on for months if not years. Treating back pain is often complicated by erroneous advice or advice that seems counterintuitive at first, but actually benefits you in the long run. Exercise is a prime example of this.

If you are experiencing lower back pain, exercise is probably the last thing on your mind.

As the NHS explains, it used to be thought that bed rest would help you recover from a bad back, but it’s now known that people who remain active are likely to recover quicker.

This may be difficult at first, but do not be discouraged – your pain should start to improve eventually.

What’s more, keeping active may distract you from your pain, notes the NHS.

The best mattress?

According to one survey of 268 people with low back pain, those who slept on very hard mattresses had the poorest sleep quality.

There was no difference in sleep quality between those who used medium-firm and firm mattresses.

Soft mattresses, on the other hand, can also be problematic.

Harvard Health explains: “While a soft mattress that conforms to your body’s natural curves may help the joints align favourably, you might also sink in so deeply that your joints twist and become painful during the night.”

The survey results may not have found a meaningful difference between medium-firm and firm mattresses, but additional research has suggested a medium-firm mattress provides optimal support.

According to an article published in the Journal of Chiropractic Medicine, two separate studies found that medium-firm mattresses reduced clinically diagnosed back pain, shoulder pain, spine stiffness, and positively affected sleep quality.

What’s more, even subjects with minor sleep disturbances benefited significantly in sleep quality and efficiency with medium-firm bedding systems.

The researchers concluded that medium-firm mattresses served to reduce low back pain more so than firm mattresses.

According to Bupa, another handy tip is to place a small cushion between your knees if you sleep on your side.

Posted by m6beds in Choosing The Right Mattress, Investing in a Bed, Lower Back Pain, M6 Beds, Mattress Type, Mattresses
How to remove mattress stains

How to remove mattress stains

When it comes to removing mattress stains, you should try to get rid of them as soon as they occur as it will then be much easier to remove the stain.

You should check the mattress label before applying any cleaning product as not all products are suited to all mattresses.

If you are unsure about a product and its suitability for your mattress, you should test the solution on a small part of the stain before proceeding with the entire stain.

To remove a mattress stain you can use any of the following methods.

Cold water and baking soda

  • Begin by dabbing the stain with a little cold water being careful not to soak your mattress and avoid rubbing so the stain is not spread further.
  • This method with cold water alone is often effective, but if not add a little baking soda to the water and apply to the stain, leaving it for 30 minutes before dabbing it with cold water and leaving it to dry.

Diluted washing up liquid in water

  • Try diluting washing-up liquid in water and then gently dab the stain with a cloth or sponge.

Upholstery cleaner

  • For more stubborn stains it is best to use an upholstery cleaner, but you should always read the label thoroughly before using this method.
Posted by m6beds in Buy The Right Bed, Choosing The Right Mattress, Investing in a Bed, M6 Beds, Mattress Type, Mattresses, Memory Foam Mattress, Upholstery cleaner
School Bedtime Routine

School Bedtime Routine

Create a Relaxing Wind-Down Routine. 

For about an hour before you want the lights turned off for the night, set aside time for you and your child to do quiet activities, such as taking a bath, reading a book together, telling stories, listening to soothing music, drawing or coloring, or engaging in another calming experience that will set the stage for a good night’s sleep. Repeating this pre-sleep routine every night in the weeks leading up to the first day of classes will help your child learn to anticipate sleep time, making it easier for everyone once school starts again.

Adjust Bedtimes Gradually. 

Starting two weeks before the first day of school, move your child’s bedtime five to 15 minutes earlier at night. The next morning, wake your child (or set the alarm) an equally incremental number of minutes earlier to match it.  Continue this process every night until your child is waking at the same time that will be necessary once school starts. Keep in mind: Kids ages six to 13 typically need nine to 11 hours of shut-eye per night—so you’ll want to plan a sleep schedule that allows for this.

Introduce a Curfew. 

Put an end to any form of screen time—including use of TV, computers, video games, and mobile devices—at least an hour before you want your child to fall asleep;  exposure to these devices can delay the onset of sleep and shorten its duration.  Although your kids may not realize it, the artificial blue light that’s emitted from these screens can suppress the body’s release of the sleep-inducing hormone melatonin, thus increasing alertness and resetting your child’s internal clock (or circadian rhythm) to a later timetable.

Posted by m6beds in M6 Beds, School Bedtime Routine
How to clean your mattress

How to clean your mattress

Mattresses are a large investment and should be cleaned regularly, especially considering you typically spend six or seven hours each night on yours. But how do you clean your mattress?

If you buy correctly, mattresses can be among the most expensive and longest lasting items in your home so it is best to take care of it by regularly cleaning it. Mattresses can harbour several types of unhygienic matter including dust mites, dead skin, dirt and other debris, especially if you do not use a mattress protector (these can be purchases in our showroom!).

Below, M6 Beds have compiled a guide to explain how you can effectively clean your mattress to keep it in tip-top shape.

Why do you need to clean a mattress?

Regardless of how often you change your bed linen, you must still give your mattress a thorough clean every so often – after all what’s the point in having lovely clean linen if you mattress is dirty.

Mattresses may not look unclean, but according to the Sleep Council, the average adult loses 285ml of fluid each night.

Humans also shed around 454g of dead skin during one year, most of which is left in one’s bed.

How often should you clean a mattress?

Cleaning schedules for mattresses differ based on the type of mattress and the individual sleeping on that mattress.

However, generally, it is suggested one cleans their mattress at least every three to six months.

Many experts believe mattresses should be vacuumed on a monthly basis and those with allergies should make sure to vacuum mattresses more often to remove dust and other allergens.

How to clean your mattress

If your mattress is stain-free, the cleaning process is uncomplicated and easy to complete quickly.

To clean a stain-free mattress you should strip your bed and wash the bed linen.

Begin cleaning your mattress by gently vacuuming the surface of the mattress using the upholstery attachment on your vacuum cleaner, making sure the attachment is clean before you begin.

You should be sure to go over any nooks and crannies thoroughly to ensure you pick up every last bit of dust and other debris.

Next, rotate your mattress from head to toe if it is one-sided, or flip it if its two sides.

Air your mattress for a few hours to allow the fabric to breathe, leaving the window open if possible to allow fresh air to circulate.

You can also steam clean your mattress.

You should begin by following the same guidance as above but adding this step before remaking the bed.

To do this you will need a garment steamer and using this tool you should go over the mattress holding the nozzle as close to the mattress fabric as you to help kill any dust mites lurking near the surface.

You should then vacuum the mattress again to remove these mites.

Posted by m6beds in Choosing The Right Mattress, Choosing the right pillows, Clean Bed, clean your mattress, Coronavirus, Investing in a Bed, M6 Beds, Mattress Care, mattress protector, Mattress Type, Mattresses, Memory Foam Mattress, rotate my mattress, Sleep Better, The Right Mattress
Best bed sets to slip into during the UK heatwave

Best bed sets to slip into during the UK heatwave

If you’re one of those people who can’t nod off without a cover over you in bed, don’t panic. We have a solution to help you get your beauty sleep during this heatwave: silk sheets. This completely natural material is not only suuuuper soft, but it’s highly breathable, with thermal control properties that’ll help keep you cool in the summer (way more so than cotton) AND warmer in the winter.

Regardless of the weather, though, there are other pretty decent benefits to sleeping in silk. I mean, tell me that slipping into something so smooth and soft every evening doesn’t sound amazing. AND they look pretty good too.

Not only does it look great, there are some real benefits to using silk bedding.

  • Very smooth surface to lay your head on, causing less friction than more traditional cotton (this helps fight against wrinkles!)
  • Silk absorbs less moisture than cotton making it a healthier option for acne sufferers.
  • It won’t absorb your skincare products – so hey can stay where they belong – on your face!

This smooth, frictionless surface is also kinder on your hair, causing less static and therefore keeping your curls or blowdry looking great for longer.

Here are some more affordable options to fulfil your bed linen dreams!

Pure Mulberry Silk Bed Linen

SOAK & SLEEP

soakandsleep.com

This is a good mid-priced option, so stay alert for when the full bedding bundles are available – it’s a decent price for a quality set of silk sheets and it comes in an array of super-cute pastel shades.

Satin Silk Duvet Cover Set

HOTNIU

amazon.co.uk

If you just don’t have the budget to drop £500+ on a bedding set, we hear you. This satin option on Amazon is just as shiny and glam, but at a bargain price. There are six colours on offer, so you can stock up on several.

Posted by m6beds
UK weather: Had a bad night’s sleep?

UK weather: Had a bad night’s sleep?

Drink plenty of water

It may seem like an obvious one, but drinking plenty of water is often overlooked. Cool down from the inside out by staying hydrated with plenty of liquids. It is recommended to drink between 1.5 and 2 litres per day.

Avoid Alcohol

Bad news for some, but forecasters advise against drinking alcohol in the intense heat, as well as teas and coffees, which act as diuretics and can cause dehydration.

Switch the fan on

Fans can help your body regulate its internal temperature – and sticking a pan of ice cubes in front of it can make the circulating air even cooler. If you haven’t got one handy, fill a hot water bottle with cold water instead.

Sleep on a lower floor

If your home has several floors, it might be worth sleeping downstairs.

Freeze a flannel

Sticking a washcloth in the freezer can be especially refreshing to place on your forehead as you lie in bed.

Posted by m6beds in Alcohol & Sleeo, Alcohol and Sleep, Better Night’s Sleep, Chill in Bed, Hot Weather, Hot Weather Sleep Hacks, Improve Sleep Patterns, M6 Beds, Sleep, Sleep Better, Sleep Distruption, Sleep Patterns, Sleep Problems, Sleep Quality, Summer Bedroom, Temperature
How to sleep in hot weather

How to sleep in hot weather

Getting a good night’s sleep can feel particularly difficult during the summer with long, light evenings coupled with allergies to deal with on top of the hot weather.

 How to sleep in hot weather

‘Our temperature is incredibly important to good quality sleep as a drop in heart rate and drop in core temperature are part of the process the body goes through when readying for sleep,’ an article from Metro explains.

Allow the air to flow

While keeping the windows in your bedroom open might be fairly obvious if the room is warm, we advise that keeping your room door open and windows in other rooms of your home will allow more air to flow around the space – and keep everything as cool as possible: Ensure there is a good airflow through the house so open windows on both side to allow the air to pass through.

Have a cool bath or shower before bed

Having a cool (or if you can stand it, cold) bath or shower before going to bed will encourage your core temperature to drop, meaning that you won’t be as hot before getting in to bed and will hopefully find it easier to drift off to sleep, even if it’s a warm evening.

Keep the heat out

Close blinds and curtains in rooms that are exposed to direct sunlight. The shade will help the room stay cooler. It’s important to do this early on in the day, so that when the sun is at its highest and hottest in the middle of the day, the rooms in your home stay as cool as possible.

 

Posted by m6beds in Hot Weather, Hot Weather Sleep Hacks, Investing in a Bed, M6 Beds, Mattress Type, Sleeping in hot weather
Does Alcohol Affect Your Sleeping Pattern?

Does Alcohol Affect Your Sleeping Pattern?

For many of us, the perfect way to unwind after a long stressful day is to reach for a beer or a glass of wine. Perceived wisdom suggests that not only is it the perfect way to relax, it can also help us get off to sleep at night. A few alcoholic beverages can leave us feeling drowsy, but is it accurate to say it helps us sleep, and what are the true effects of alcohol on our sleep?

Here are a few ways alcohol affects your sleep:

It induces faster sleep 

Alcohol has a profound effect on our body’s ability to sleep, and for the most part, the effect is negative.

You might find that after a couple of drinks it’s much easier to drop off to sleep. Alcohol is a depressant, which has a sedative effect on your body. That’s why alcohol can lead to a relaxed feeling and eventually help you get to sleep faster.

On the face of it, this might seem positive, but once you are asleep, alcohol has much more damaging effects on your quality of sleep.

It brings more interruptions during the night 

Drinking alcohol also makes it more likely you’ll be forced out of bed in the middle of the night. Whether that is for a drink of water due to dehydration or a trip to the toilet due to a full bladder, alcohol makes it more likely we’ll have a disrupted night’s sleep.

It blocks valuable REM sleep 

Alcohol shifts the normal sleep cycle to contribute to a feeling of sluggishness when you wake. When you’ve been drinking, you’ll spend longer in deep sleep but less time in Rapid Eye Movement (REM) sleep. REM sleep is your body’s window to restore and regenerate. Reduced due to the consumption of alcohol, less REM sleep leaves you feeling fatigued (and hungover) the next day.

Posted by m6beds in Alcohol & Sleeo, Alcohol and Sleep, M6 Beds
What Is the Best Way to Wash Your Bedding? 

What Is the Best Way to Wash Your Bedding? 

Now you know how often you should be washing your bedding, here are some tips and tricks to keeping them squeaky clean.

The best way to wash your bedding is selecting the hottest setting the material can stand. The hotter the water, the better job it will do taking out all the pathogens and critters that have found their way onto your bedsheets. It’s worth checking the labels before you dive in and destroy your bedding, some linens can’t be washed in high temperatures or put in the dryer without sustaining damage.

A solution to this would be hanging them out to dry outside. Sunlight is a natural antimicrobial agent and kills mites so makes a better option than drying them inside. One final tip would be to iron your bedsheets once they’ve been cleaned. This will further sanitize more sensitive linens without committing them to a long soak in boiling water.

It can feel like washing your bedding is a bit of a drag, but it’s important for health and hygiene. A handy tip to avoid leaving your bedding too long when you can’t be bothered is to have two sets of sheets and pillow and duvet covers. This way, it’s a quick replacement when two weeks comes around, allowing you to wash the dirty bedding another time. Following the advice in our article will help you take care of your health when you head off for a snooze each night, with the bonus of being able to regularly jump into fresh sheets.

Posted by m6beds in Bed Care, Clean Bedding, Duvet Care, Investing in a Bed, Look After Your Bed, M6 Beds, Mattress Care, Mattress Type, Washing Bed Sheets