Health recovery after a long day of work is very important, in which sleep accounts for more than 60% of the time outside working hours. Sleeping comfortably on a soft mattress is a great way to enjoy relaxation, rejuvenation and better mental health. However, if your mattress has these 5 signs, it’s time to replace it with a new one:
Signs to Replace the Mattress
1. Your mattress loses its elasticity and subsides in many positions
The first sign is that your mattress becomes hard and lacks the elasticity. This is a common sign for rubber mattresses used for many years. After a period of bearing high force, the rubber is aging and losing its resilience. Normally, natural rubber mattresses have a life span of about 20 years, but if your mattress shows this indication in just a few years of use, it means that you have chosen a poor-quality mattress. The best way to get comfortable again is to replace the old mattress with a new one.
2. You feel fatigued when waking up
This is also a consequence of the mattress’s loss of elasticity. Once a rubber mattress is hardened, it will no longer be able to support the spine, thereby causing the person to experience back pain, hip pain, aches, and other pains. This condition will adversely affect the health and quality of your sleep.
3. Your mattress smells uncomfortable
If the mattress is not handled properly, it can smell and affect the respiratory tract, especially uncomfortable during the first use. However, if after a period of time the mattress still smells uncomfortable and negatively affects the quality of sleep, you should consider replacing the mattress. The reason may be that you are using an effective deodorant mattress, or that it contains toxic odor additives.
4. The mattress makes your skin itchy
After a long sleep, instead of feeling refreshed starting a new day, your body is tired and itchy. This harmful effect can come from long-term mold moisture and bacteria. Another reason that is uncommon but still exists is that the mattress contains chemicals that irritate the skin and make it itchy.
5. You cannot find a comfortable position despite many types of rotation
Although you have tried to turn around, you still feel uncomfortable. At the same time, once you find yourself sleeping better on a sofa rather than in bed, it’s time to throw away the old mattress. It is easy for you to wake up in the middle of the night and sleep becomes shorter. You are easily startled in the middle of the night and even if you try, you cannot go back to sleep easily. This situation, if lasting a long time, will affect your health.
As can be seen, mattresses directly affect the quality of life and our health. Once your mattress is showing the above signs, you should consider changing it. The most important point when choosing a mattress is to be sure of the safety and quality of products so that you do not experience discomfort.
Steps for a Quality Sleep
The following six simple tips will be great for your sleep, all from setting a sleep schedule to necessary physical activities. Please take notes!
Think about all the factors that prevent you from getting a good night’s sleep – from work stress and family responsibilities to unforeseen challenges, such as illness. Unsurprisingly, high-quality sleep can sometimes be difficult to grasp. Although you may not be able to control all the factors that affect your sleep, you can still maintain good sleep habits. Start with these simple tips:
1. Be “on time” with your sleep
Spend about 8 hours sleeping. The recommended length of sleep for healthy adults is at least 7 hours. Most people do not need more than 8 hours in bed to achieve this health goal. Go to bed and wake up on time every day. Try not to let the sleeping time on weekdays and weekends differ by more than an hour. You should be consistent and maintain your body’s sleep-wake cycle in moderation. If you’ve been in bed for 20 minutes and still can’t sleep, leave the bed and relax a bit. Read a book or listening to soothing tunes. Then go back to bed when you start to feel sleepy. Repeat this routine if necessary.
2. Pay attention to your diet
Do not go to sleep when you are hungry or too full. Avoid overeating about 2 hours before going to bed. This discomfort can keep you up all night. You also have to be careful with substances like nicotine, caffeine, and alcohol. It takes hours for nicotine and caffeine to completely stop stimulating the brain, and this will lead to disturbed sleep. Moreover, although alcohol can make you feel sleepy, it can disrupt your sleep at night.
3. Create a comfortable space to rest
Create an ideal bedroom. This room simply needs to be: cool, dark and quiet. Too much light will make you difficult to sleep. Avoid looking at the bright screen for too long before going to bed. The room with dark tones will help stimulate your need for sleeping. Doing relaxing activities before bed, such as taking a shower or doing some massage, can help you sleep better.
4. Nap just right
Napping for too long may interfere with your sleep at night. If you want to take a nap, sleep for up to 30 minutes and do not sleep in the afternoon. However, if you work during the night, you can take a nap at the end of the day before working through the night.
5. Make exercise a daily habit
Regular exercise will make you sleep better. Outdoor physical activities like running and walking will also help a lot for your sleep. However, do not exercise too much before bedtime.
6. Control your daily stress
Try to resolve all your worries before going to bed. Put aside the problems you are thinking about and solve them tomorrow. Managing stress well helps you a lot. Start with the basics, such as rearranging and prioritizing everything.