Best Mattresses for Your Health After 50: What Actually Matters
If you’re waking up feeling less-than-rested, tossing and turning more than usual, waking up sore or stiff, or just plain unhappy with your mattress, it might be time to replace it.
Here’s how to figure out what to look for.
Start with the mattress you already own
Eight to ten years is a good benchmark for evaluating whether or not it’s time for a new mattress. Lie down on yours and ask yourself if it feels as supportive as it used to.
Stand up, pull off your sheets and look for any noticeable dips. Lie down in a friend’s or a hotel’s bed. Does it seem more comfortable? If so, that’s a clue worth considering.
Adding a topper may help with comfort, but it’s unlikely to address poor mattress support.
Firmness: Harder isn’t always better
Contrary to popular belief, research shows that very firm isn’t best for the spine, and medium-firm tends to be better. Beyond that, it’s a matter of individual comfort and personal preference, which may depend on your typical sleeping position.
If you sleep on your side
Side-sleepers typically do well on medium firmness and benefit from plushness that cushions their shoulders and hips.
If you’ve been getting up with achy hips, especially on the outsides, or with arms that have fallen asleep, it’s possible you need more pressure relief. Of course, any number of things can cause those problems, but it’s another factor to think about when you’re assessing your current mattress.
If you sleep on your back
Back sleepers typically do well on medium-firm, too. If you feel like you’re sinking into your mattress, a hammock effect with your hips dipping in, consider firmer.
If you sleep on your stomach
Stomach sleepers do well on firmer. If you’re experiencing lower-back aches upon waking, it’s an indicator your hips are sinking into your mattress and straining your back. Try firmer.
If you’re petite
If you’re petite or lighter than average, consider starting with one notch softer than the recommendations above. Your lighter weight may make medium-firm feel too firm for you.
For aching joints, look at pressure relief
If you’re waking up achy or stiff, look for pressure-relieving materials like memory foam, latex, or pillow-top mattresses. These types of mattresses conform to your body and cushion your joints.
If you like the feel of a springy mattress that doesn’t conform to you as much, consider hybrid mattresses that have coils, like traditional springy-feeling mattresses, but also include a pillow-y top.
Some mattresses are zoned to be firmer in the middle and softer by your shoulders. You may find this helpful.
More layers isn’t necessarily better.
If you sleep hot, pay attention to materials
If you run hot, look for breathable covers that may wick moisture and regulate temperature, such as wool and cotton, as well as mattresses with lots of airflow, such as coil-based and latex options. Memory foam is known for sleeping warmer. If you choose a memory foam mattress, look for a less-dense one to promote airflow.
Breathable sheets are great. So are cooling pillows. But you should make sure your mattress needs attention before adding a few more corrective layers.
Don’t overlook the edges
Some people prefer mattresses with plush, yielding edges while others prefer firm edges that don’t sink. Consider your personal preferences, and how you get out of bed in the morning.
Lie on the mattress and sit on its sides the way you’d be sitting to get dressed and see how much support you get from that part of the bed. Some mattresses will sink and others will hold firm.
Check how much movement travels across the bed
If you’re sharing your bed with a significant other who tosses and turns, consider a foam or hybrid mattress that prevents motion transfer. Traditional springy-feeling innersprings tend to transmit motion, waking up bed partners. Foam and hybrid mattresses don’t transmit motion as easily.
Consider the height of the whole bed
If you have trouble getting out of bed, consider a bed that’s about knee-height when you’re standing. This makes it easier to get in and out of bed without straining.
An adjustable base may be useful
If you’re struggling with acid reflux, snoring, or swollen ankles, an adjustable bed might help. These bases let you elevate the top or bottom of your mattress for added comfort. Be sure to check mattress compatibility before purchasing an adjustable base and mattress.
Give yourself time to decide
There’s no way to know if you’ll love a mattress just by test-driving one in a showroom. Most quality mattress companies offer generous return policies that allow you to enjoy a home-trial period of ideally 90 nights or more.
Keep in mind, it may take two-to-four weeks to adjust to a new mattress.
Also, read the fine print on the return policy to know what to expect, such as how deep of a sag is covered by the warranty, how sag is measured, and whether there are charges to return the mattress.
Write down the problem before you shop
Before you open another mattress comparison, figure out what you most want to change, starting with the specific body parts or sensations that bother you in the morning. Are your shoulders feeling squished from sleeping on your side? Does it take more effort to turn over than it used to? Do your partner’s movements keep waking you up?
Be specific, because ‘I need better sleep’ won’t help anyone understand what you’re looking for. For a few mornings, write down where you feel uncomfortable and whether that discomfort sticks around during the day or eases once you’re out of bed. A list like that also helps a salesperson understand the problem, and your doctor too if the symptoms keep going.
Take your list with you when you start mattress shopping, and use it to determine what’s most important to you in a new mattress. Identify two main priorities before looking at individual models, so you don’t overspend on impressive-sounding features that don’t apply to you.
Understand what the firmness research actually tells us
One of the best-known studies on mattress firmness and lower-back pain is a randomized trial published in the medical journal The Lancet in 2003. The study followed 313 adults with chronic nonspecific lower-back pain and found that, after 90 days, those who’d been assigned medium-firm rather than firm mattresses had better results for disability and for pain while lying in bed.
It’s a useful finding because it pushes back on the old advice that anyone with back pain should sleep on the firmest mattress they can stand. But you shouldn’t take the results too far. The study’s mattresses didn’t include today’s range of hybrid, latex, and foam designs.
And there is no mattress that will serve all bodies, health conditions, and sleep styles equally well. So treat medium-firm as a reasonable place to start, but remember that the whole point of trying out a mattress is to get a feel for what’s comfortable, supportive, and easy to get up and turn on. A firmness label on a website is no substitute for that.
Test the movements you make during the night
As tempting as it might be to just lie on a mattress in the store, try to mimic the positions and movements you’ll be making on it during the night. Get into your preferred sleeping position. Can you roll over comfortably, or does it feel like you’re sinking into a hole? Then sit up, move to the edge and stand up.
If you share a bed with someone else, try it together, with one person rolling over while the other lies still, then switch. Note how well the mattress supports both of you and how much or how little you’re aware of your partner’s movements. Use a pillow reasonably close to the one you sleep with.
If you can’t, ask what pillow the store has put out, since an unfamiliar pillow could affect your opinion of the mattress.
Make note of your impressions. Chances are you’ll be checking out more than one mattress. They may feel similar enough that a short note like ‘comfortable shoulder, hard to turn’ is more useful than trying to remember which of six nearly identical mattresses felt best.
Check what’s underneath the mattress
If you’re planning to keep your current foundation, give your bed frame or foundation a once-over first. Check it following the manufacturer’s instructions, looking for loose or missing parts or broken slats. When you’re looking at a new mattress, ask what foundation it needs. Get those requirements in writing.
This information should include whether your current base works with it and any limits on slat spacing. Just because your old or adjustable bed base is the same size doesn’t always mean they’re compatible. Ask who handles setup and how the mattress is going to make its way to your bedroom.
If your new mattress comes compressed and boxed, consider whether you want to tackle the task of getting it up the stairs and into place on your own. Compare delivery, assembly, and old-mattress removal fees when shopping around. A great mattress deal can look different once you learn that delivery and other services cost extra.
Separate cooling features from treatment for night sweats
A cool-touch fabric cover may feel nice when you first lie down, but that doesn’t necessarily mean you’ll stay comfortable after a few hours under the covers. Ask what kind of “cooling” a mattress actually offers. It might mean the mattress is more ventilated, or that there are powered parts that circulate air.
Whatever claims a mattress makes about staying cool, take advantage of the opportunity to sleep on it for a few nights at home to make sure you’re getting what you think you’re paying for.
If menopausal night sweats are the main problem, keep your expectations realistic. The National Institute on Aging says hot flashes, especially night sweats, can contribute to poor sleep, and that managing those symptoms may help with sleep as well. If your night sweats continue to be an issue, talk to your doctor instead of spending big bucks on fancy sheets and pillows.
Know what an adjustable base can and cannot do
There are certain conditions that may be helped by elevating the head of the bed, but keep in mind that you might not necessarily need an adjustable base.
For example, the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) lists elevating your head 6 to 8 inches during sleep, with a foam wedge or extra pillows under your head and upper back, as a lifestyle change your doctor may recommend for acid reflux.
An adjustable base may make it more comfortable for you to sleep in whatever position suits you best but it’s not the only option, so ask your doctor for positioning recommendations.
If you’re considering an adjustable base to reduce snoring, know that frequent and loud snoring can be a sign of a more serious condition. The National Heart, Lung, and Blood Institute (NHLBI) lists frequent loud snoring, gasping for air and breathing that starts and stops as sleep apnea symptoms, and says fatigue, headache and insomnia are more common symptoms in women. A position that makes you snore less doesn’t mean sleep apnea has been treated.
Before buying, test out the controls and ask about the return policy, as the terms for the base may be different from those for your new mattress.
Read the return policy as carefully as the description
A long trial period sounds reassuring, but don’t assume a return will be simple. Dig deeper before purchasing to find out when the trial starts. Some sellers may offer a conditional trial where you’ll need to try out the mattress for a certain amount of time before returning it. Find out whether you’d get a refund, store credit or an exchange.
Get an idea of any fees such as transportation costs for mattress pickup, return shipping costs, or restocking fees, and mattress condition requirements for returns. Find out what happens to any items that came with your purchase, whether you paid for them or got them free. Some items, such as bedding or foundation, may have different return policies.
Save any return policy information you’re given along with your order confirmation and receipts. Don’t forget that a warranty doesn’t necessarily mean you can return the mattress because you’re not happy or comfortable sleeping on it. Those are two different issues altogether. Put the return deadline on your calendar with time to spare so you’re not scrambling to decipher the return policy and set up a pickup on the last possible day.
Use the home trial to answer a few clear questions
Sleep trackers aren’t necessary for figuring out whether you have a good mattress. It may help to keep a short log of your comfort level, ease of turning, temperature, and overall feelings in the morning. If you share the bed, have your partner keep their own notes, then compare.
Just try not to change your pillows, bedding, mattress, and topper at the same time, or you may not understand what’s contributing to your level of comfort.
If the adjustment period is painful, get in touch with your retailer about your options. If you’re experiencing severe or worsening back pain, don’t just power through. Seek medical advice.
The UK’s health service, the NHS, says to see a doctor if your back pain lasts longer than a few weeks, interferes with your everyday activities, doesn’t ease up with rest, or is worse at night.
The NHS says to get emergency care if back pain comes with tingling, numbness, weakness or pain in both legs, a loss of feeling around your genitals or bottom, or any changes in your bladder or bowels.
Make the final choice about ordinary nights
By the end of the trial, go back to the question you started with. Is your shoulder more comfortable? Can you roll over or get up easily? Can you and your partner, if you’ll be sharing it, agree that you like it? Is the cost reasonable once you factor in all of the extras?
You don’t need to love every feature or feel like a new person after the first night. But if it doesn’t suit you, use the return process. Trial periods are there so you can figure out if it’s a good fit.
It’s much easier to return it than it is to realize years from now that it’s not necessarily a match for the way you sleep.
Choose for the way you actually sleep
Choose a mattress based on what feels comfy for you. Rather than counting layers, zippers, and bells-and-whistles, focus on how comfy a mattress feels, and address any aches and pains with mattress features.
