Sleep is essential for your overall health and well-being. The right mattress and pillow support your body, help you relax, improve comfort, and can make a difference in how well you rest.
A place to start is choosing a mattress that keeps your spine in a neutral position (your natural posture when standing). It should also reduce pressure on common sore spots, such as your shoulders, hips, and knees.
There is no one "perfect" mattress. What works best depends on:
- Your sleep position
- Your body weight
- Whether you have pain, mobility limitations, or even allergies
Types of Mattresses
Most mattresses fall into four main types. Each feels different and offers unique benefits.
Foam Mattresses
Feel: "Soft," hugging, contouring.
Best for:
- Side sleepers
- People who want pressure relief
- Light sleepers
What to know about foam mattresses:
- Molds closely to your body, reducing pressure on hips and shoulders
- Limits motion transfer (you feel less when a partner moves)
- Can trap heat unless designed with cooling features
- May feel harder to move on
- Edges may feel softer or less stable when lying close to or sitting on the side of your bed
Innerspring Mattresses
Feel: Firm, like sleeping “on top” of the mattress.
Best for:
- People who move often throughout the night
- Those who sleep hot
What to know about innerspring mattresses:
- Provide firm support with less contouring
- Have more bounce, making movement and changing positions easier
- Allows airflow, helping you stay cooler
- You may feel a partner's movement more
- Edges are usually strong and stable
Hybrid Mattresses
Feel: Balanced (some softness that contours your body and some bounce).
Best for:
- Combination sleepers (move through different sleeping positions)
What to know about hybrid mattresses:
- Combine foam comfort layers with coil support
- Offer both pressure relief and support
- Moderate motion control and responsiveness
- Often cooler than all-foam mattresses
- Can be heavier and more expensive
Latex Mattresses
Feel: Light contouring with a “floating” feel.
Best for:
- Easy movement
- Long-term durability
What to know about latex mattresses:
- Naturally bouncy and responsive (easier to move on)
- Offers moderate pressure relief and support without too much sinking
- More breathable than foam
- Long-lasting
- Often heavier and higher cost
- Could cause symptoms in people with a severe latex allergy (history of hives, swelling, or trouble breathing), even though the level of latex exposure is minimal
Choosing a Mattress Based on Your Sleep Position
Your sleep position plays a big role in which type of mattress feels most comfortable and supportive.
Side Sleepers (Most Common)
What you need:
- Pressure relief at the shoulders and hips
- Support to keep your spine aligned
Helpful options:
- Medium to medium-soft mattress
- Medium to firm pillow for head and neck support
- Pillow between your knees to reduce strain
Watch out for:
- Mattresses that are too firm (can cause pressure points)
- Mattresses that are too soft (can cause sinking and poor alignment)
Back Sleepers
What you need:
- Balanced support and cushioning
- Support for the natural curve of your lower back
Helpful options:
- Medium-firm to firm mattress
- Pillow under knees to reduce strain
Back sleeping can promote healthy, neutral spinal alignment and reduce strain when properly supported.
Stomach Sleepers
This position is often the hardest on your body.
Challenges:
- Can strain your neck and lower back
- May flatten the natural curve of your spine
Helpful tips:
- Use a firmer mattress to limit sinking
- Choose a thin pillow (or none)
- Consider placing a pillow under your hips
If you have pain, try switching to side-sleeping.
Do I Need a New Mattress?
You may need a new mattress if you notice:
- Sagging or uneven areas (lumps or dips)
- Noise (creaking or squeaking)
- Pain when you wake up
- Allergies or odors
Most mattresses last about 7–10 years.
If your mattress is still in good shape, you might improve comfort with:
- A mattress topper
- Better pillow support
Key Terms to Know
Understanding a few basic terms can help you compare options when shopping for a new mattress:
- Contouring: How much the mattress “hugs” your body
- Pressure relief: How well a mattress reduces stress on your hips and shoulders
- Firmness: How soft or firm the mattress feels
- Motion isolation: How much you feel movement from a partner
- Temperature control: How well the mattress stays cool
- Edge support: How stable the sides feel
- Responsiveness: How quickly the mattress "bounces back" after pressure is removed
A Note About Body Weight
Your body weight affects how a mattress feels.
- Higher body weight (230 pounds or more): You may need stronger support to prevent sinking and keep your spine aligned.
- Lower body weight: Softer materials may feel more comfortable and reduce pressure points.
How Can a Physical Therapist Help?
If you have pain or trouble sleeping, a physical therapist can help you identify any contributing factors and help you address them. During your visit, they may:
- Assess your posture, movement, and sleep habits
- Help you find better positions for sleeping
- Recommend pillows or supports that reduce strain
- Teach you exercises and breathing techniques to improve sleep
- Help reduce pain that may be interrupting your sleep
Physical therapists look at your whole body and your sleep behaviors (called sleep hygiene) – not just your mattress – and help you develop strategies to help you sleep better.
What You Can Do Today
- Think about how you sleep (side, back, or stomach) and review the tips above
- Check your mattress for signs of wear
- Try small changes like adding a pillow or topper
- Pay attention to how you feel in the morning
- If pain or discomfort continues, consider seeing a physical therapist
Better sleep starts with the right support—and small changes can make a big difference.
Physical therapists are movement experts who help people reduce pain, move better, and stay active through hands-on care, education, and exercises tailored to their needs. They also work with people to prevent injury and support long-term health and performance. You can see a physical therapist directly – no referral needed – for an evaluation and a personalized treatment plan.* To find a physical therapist in your area, visit Find a PT.
*Your insurance plan may still require a referral. In some states, there may be limits on how long or what type of care you can receive without one.
