Sleep is the cornerstone of overall well-being, influencing every facet of our lives. From our dietary choices and physical activity levels to our emotional resilience, decision-making capabilities, accuracy, and both physical and mental capacity, the quality and quantity of our sleep are paramount. As a performance dietitian with a Ph.D. in exercise physiology, I’ve witnessed firsthand the profound impact that sleep has on individuals’ performance and health. While not a sleep scientist by trade, I’ve delved into the data and consulted with neurologists, sleep scientists, and other sleep experts to gather actionable strategies for achieving restorative sleep.
The Underrated Importance of Mattress Quality in Sleep Hygiene
Beyond addressing any underlying medical conditions that require professional diagnosis, numerous sleep hygiene practices can enhance sleep quality. These range from curbing late-night screen time and moderating alcohol consumption to carefully managing caffeine intake. However, amidst the vast array of discussed sleep hygiene tips and the marketing hype surrounding them, one critical element is frequently overlooked, despite its significant influence: the surface upon which we sleep, or more precisely, the quality of our mattress.
We spend approximately one-third of our lives on a mattress. While occasional exceptions like sleeping on a friend’s floor or a deflated air mattress during a camping trip occur, they are anomalies. The vast majority of our lives are spent on a mattress, and its quality profoundly impacts our well-being—far more than many realize. It extends beyond mere comfort; compromising on sleep quality can have detrimental and even dangerous consequences.
Dr. Chris Winter, host of the Sleep Unplugged Podcast and Director of the Charlottesville Neurology and Sleep Medicine Clinic, emphasizes, “Mattress quality affects sleep by providing necessary spinal alignment and pressure point relief. Poor alignment and the resultant pain can lead to sleep fragmentation and awakenings at night. A mattress’s ability to transmit movement is another factor if you sleep with a partner.”
The Performance-Diminishing Effects of Sleep Deprivation and Cortisol
Sleep guidelines recommend 7 to 9 hours of nightly sleep, yet the average person consistently falls short, averaging just under 7 hours. While most are aware that insufficient sleep can lead to fatigue and cognitive impairment, the repercussions extend much further.
One study revealed that a single night of complete sleep deprivation resulted in a 21 percent increase in plasma cortisol (the stress hormone), a 24 percent decrease in testosterone, and an 18 percent reduction in muscle protein synthesis. These physiological changes, when occurring night after night, have a cumulative negative impact on performance and health.
Perhaps this explains why professional baseball player Shohei Ohtani travels with his own custom mattress! While I may not be packing my mattress for every trip, its importance is undeniable, even for those of us not competing at an elite athletic level.
Achieving Neutral Spine and Optimal Alignment for Sleep
Teresa Power, BS, CCSH of sleepbetternyc.com, a certified clinical sleep health professional, notes, “Sleep is measured objectively, but we know good quality sleep is very subjective and dependent on personal comfort. Your spine should stay neutral whether you sleep on your side, back, or stomach.”
Many of us, exhausted after a long day, don’t prioritize spinal alignment when we finally get into bed. However, minor adjustments can significantly alleviate pressure on your back. Placing a small pillow between your knees while sleeping on your side, under your knees when sleeping on your back, or beneath your stomach if you’re a prone sleeper can instantly promote a neutral spine. Once your posture is optimized, the next crucial factor to address is your body’s internal temperature regulation.
“Temperature is also incredibly important for good quality sleep, but we know that some materials, like foam, can hold in heat,” Power adds. “Speaking of materials, keep in mind organic and safe materials as well. If a high-quality organic mattress isn’t in your budget, consider a safe mattress topper over your new mattress, under your sheets.”
Investing in Rest for the Everyday Athlete
This underscores the importance of investing in a quality mattress. While I may not be an Olympic athlete, the Saatva mattress I received has provided a level of comfort and support that my previous decade-old mattress simply couldn’t match.
You don’t need to be an Olympic contender to justify investing in a good mattress. If your daily “Olympics” involve work, managing family schedules, chauffeuring children, regular exercise, and social commitments, then deep, restful sleep is still essential for your overall health and performance.
If a new mattress is not immediately feasible, a quality mattress topper can revitalize an older mattress, offering a more budget-friendly solution. This is not a directive to purchase any particular brand; rather, it’s an encouragement to explore options and prioritize trying before buying.
“I tell clients to prioritize comfort and alignment over brand names and ads,” suggests Powers. “The best brand is the one that works for you.”
If you’re still using the mattress you acquired during your college years—especially if it’s been a considerable time since then—this is your cue to consider an upgrade.
Dr. Winters suggests, “Get to know different hotels and the beds they use. Not only can this introduce some consistency in your away-from-home sleep, but it might give you ideas of what mattress you want in your home. Many hotels market and sell their mattresses if you find one you love.”
Expert Strategies for Enhanced Sleep Quality and Circadian Rhythm Regulation
Achieving optimal sleep quality extends beyond bedtime routines or a quality mattress alone. “It starts the moment you wake up—hydration, movement, nutrition, stress management, caffeine and alcohol intake all impact sleep,” Power explains. “Consistency is foundational, so going to bed and waking up around the same time every day helps regulate your circadian rhythm. I also emphasize using light to your advantage: get as much natural light as you can in the morning and limit exposure at night—no bright overhead lights after dinner and dim the screens on phones and laptops.”
If there’s one takeaway from this discussion, it’s to make sleep a priority. It is truly fundamental to your well-being and can make a transformative difference in your life. Considering that one-third of your life is spent in bed, investing in the quality of your sleep and mattress is a wise allocation of resources toward your “healthcare.”
