Old mattresses often become uncomfortable when they start to wear or sag in places. This results in broken sleep, and aches and pains in the neck, hips, and lower back when you wake up.
Sleeping on a comfortable mattress provides a significant increase in sleep quality and lower instances of WASO (wake after sleep onset) compared to an uncomfortable mattress, as found in a study by Lee and Park (2006).
The good news is that there are steps you can take to make your mattress more comfortable, such as adding a mattress topper, rotating or turning the mattress, or adding more support underneath.
Taking further steps such as getting the right pillows and bedding, and reducing noise and light interference will all help you get a better night's sleep.
Contents
A mattress topper is the most effective way to revitalize an old, uncomfortable mattress.
Mattress toppers are an extra layer that you place on top of your existing mattress to add extra comfort. They can make a firm mattress feel softer, or a soft mattress feel firmer. Other benefits include pressure relief and improved air circulation which helps cool you down if you sleep too hot.
Getting a thick topper of 2" (50.8mm) or more can make your bed feel like you have a completely new mattress but at a fraction of the cost. However, not all mattress toppers are the same, and choosing one made from the right materials is critical if you want to get a better night's sleep.
High rebound (HR) mattress toppers (such as those made from natural latex) have been scientifically proven to be more comfortable compared to Low Rebound (LR) toppers (such as memory foam). HR toppers were found to give a 27.8% increase in EEG delta power (a marker of deep sleep), according to a study published in PLOS One Journal (Sato et al., 2018).
My organic mattress topper reviews will help you find the best option for all types of sleepers.
If you don't have the budget to buy a mattress topper or don't want to make it firmer or softer, there are simple alternatives (such as flipping or rotating) that help to increase the overall comfort of your mattress without spending any money.
Regularly rotating or flipping your mattress can increase comfort by preventing uneven wear, and even extend its lifespan.
In most cases, it is sufficient to rotate your mattress by 180 degrees every 3-6 months.
Latex and hybrid mattresses are designed to be double-sided and even offer a different firmness on each side. If you have a double-sided mattress, flipping it over in addition to rotating will further help to distribute wear evenly.
If you do decide to flip your mattress, bear in mind they can be heavy, so it is better to get someone to help you especially for larger sizes. Remember to remove sheets and any mattress pads, toppers, or protectors before you start.
Some modern mattresses (such as pillowtop or memory foam mattresses) are not designed to be flipped, because the comfort layer (the part designed to go next to your body) is only on one side.
If you have a mattress that can't be flipped, and you find it sagging even after rotation, then there are other ways in which you can add more support.
Placing plywood under a sagging mattress is a popular and cheap way to add extra support. Harvard Medical School recommends doing this as a way to reduce the movement from your bed springs, and achieve a more supportive mattress without replacing it.
I recommend placing a ¾-inch (19.05 mm) furniture-grade plywood board between your mattress and your bed frame. Do not use MDF as a substitute, it is often made with formaldehyde-based resins.
Our plywood under mattress guide gives more detail about the comfort benefits of adding plywood, and how to do it.
This method is very effective providing your bed base is in good condition. But if your bed frame is badly worn or broken, it's time to replace or repair it.
The longevity and comfort of your mattress heavily depend on the support it receives from its base. An old, sagging, or broken bed frame or box spring can undermine the quality of even the best mattress.
Inspect your bed frame regularly for any damage or signs of wear and tear. Repair any minor damage, and replace any broken slats individually.
If the damage is significant, you need to replace it with a more supportive base. Get a solid wood bed frame with adequate slat spacing for robust and even support. This prevents mattress sagging, extends its life, and provides you with a far more comfortable sleep.
Once your mattress has the right structural support, the next step is to maintain its cleanliness to ensure a more comfortable sleeping experience.
Regular cleaning removes dust and allergens that accumulate in an old mattress, making it feel fresher and more comfortable to sleep on.
Crumbs and debris make your bed feel lumpy and itchy. Buildups of dust, pollen, and dander can trigger allergies and affect your sleep quality.
Use a washable mattress protector to shield against dust, spills, and allergens.
Vacuum the mattress regularly to remove dust and debris, and spot-clean any stains promptly to prevent them from setting in.
This maintains the mattress's hygiene and helps in preserving its structural integrity.
Adding a layer of blankets and/or a comforter on top of your mattress is a cheaper DIY alternative to buying a mattress topper.
This doesn't fix severe sagging or structural degradation. But it does soften a firm mattress to an extent.
I recommend investing in luxurious organic blankets to give the impression of a softer mattress.
Spread the blankets flat directly on top of your mattress and layer as many as you need to provide adequate cushioning. Cover with a fitted sheet to hold them in place.
In addition to adjusting your mattress, the following strategies can further improve your sleep comfort.
Your sleep surface is important, but there are other steps you can take to improve your sleep experience such as replacing your pillows and bedding, and creating a cool and quiet sleep environment.
Pillows play a crucial role in aligning the neck and spine during sleep. Getting the right pillow helps alleviate neck pain, but different types of sleepers need different pillow thicknesses, and having the wrong pillow can lead to poor sleep quality.
Side sleepers generally benefit from a thicker pillow to fill the space between the neck and mattress, while stomach sleepers may need a soft, flat pillow to avoid neck strain.
Make sure you get a CertiPUR-US certified pillow so you know it's free from chemicals and flame retardants. Avoid memory foam, which is usually synthetic and therefore does contain chemicals.
Ergonomic bedding, designed to conform to your body, can reduce pressure points and enhance sleep quality.
Look for ergonomic pillows, mattress pads, or blankets that support your preferred sleeping position.
For instance, a body pillow can provide extra support for side sleepers, while an ergonomic knee pillow can help maintain spinal alignment for back sleepers.
Temperature plays a significant role in sleep quality, and people who sleep hot often struggle to get an unbroken night's sleep.
The ideal temperature is 60–67°F (15.5-19.4°C) according to the National Sleep Foundation, while sleep medicine expert Dr. Shelby Harris (PsyD, DBSM) recommends between 60–69°F (15.5-20.5°C). Make sure your air conditioning isn't set too low so that your room temperature falls within this range.
If you often find yourself waking up because you're too hot, consider a mattress pad or topper designed for temperature regulation. Cooling gel toppers can help hot sleepers. But latex and wool toppers are better still because they can add warmth in the cold and are breathable when it's warm.
If you wear pajamas, try switching to a more breathable material - or removing them altogether.
A quiet, dark environment provides the best quality sleep.
One study recommends all forms of noise in the sleep environment should be reduced to below 35 dB and that complete darkness is optimal for sleep ("A Review of The Environmental Parameters Necessary for An Optimal Sleep Environment," ZA Caddick et al 2018).
Consider using earplugs or a white noise machine to block out disruptive sounds. Blackout curtains or a sleep mask can be effective in eliminating unwanted light, ensuring your sleep environment is conducive to rest.
Finally, don't overlook the impact of your daily lifestyle on sleep quality.
Regular exercise has been shown to improve sleep quality and reduce stress, and this works for people of all ages. Yoga is a great way to relax before bedtime, but any exercise during the day will help.
Don't vary your bedtime if you can help it. Maintaining a consistent sleep schedule helps regulate your body's internal clock, leading to better sleep.
Avoid heavy meals, caffeine, and electronics before bedtime, as these can disrupt your sleep. A holistic approach to your lifestyle can complement the physical aspects of mattress comfort, leading to a more restful night.
