How to shop for a mattress
What You Should Know Before Buying
Choosing a mattress can feel overwhelming - and it should.
You’ll spend nearly one-third of your life on it, and how well you sleep affects how you feel, move, and function each day. As a physical therapist, I help people care for their bodies during both waking and resting hours—and your mattress is part of that care.
Here’s what to keep in mind as you shop.
Start With You
1. What kind of sleeper are you?
Side sleeper? Back sleeper? Stomach sleeper? Or, like many of us, all of the above?
• Side sleepers: Watch for pressure points at the shoulder, hip, and ankle. You may benefit from extra softness—such as a foam topper—to cushion these areas.
• Back sleepers: Pay attention to pressure at the tailbone and heels, and choose a mattress that supports the natural curve of your spine.
• Stomach sleepers: Avoid overly soft mattresses that cause your low back to sag into extension. You’ll need something firmer to maintain spinal alignment.
➡️ The goal for all sleepers: Choose a mattress that honors your spine’s natural curves—without exaggerating them.
⸻
2. Do you share a bed with a partner?
If you and your partner have different sleep needs, look into options that offer adjustable firmness:
• Air mattresses like Sleep Number allow individual adjustments on each side.
• Latex mattresses on a slatted base can be customized for firmness under different areas of the body.
⸻
3. Do you need elevation for medical reasons?
If you’re managing a condition like GERD, lymphedema, or sleep apnea—and sleep mostly on your back—you may benefit from an adjustable base that raises the head or feet.
⚠️ Note: If you shift to your side during sleep while elevated, your spine may end up in a bent (non-neutral) position that isn’t ideal long-term.
If you’re dealing with pain, swelling, or a condition that affects your sleep position, working with a physical therapist can help you find long-term relief.
⸻
4. Do you sleep hot or cold?
Some mattresses claim temperature regulation, but you can also use aftermarket options like cooling pads or heated mattress toppers. Find a setup that keeps your body in its comfort zone.
⸻
A Quick Word on Movement—and Memory Foam
Moving during sleep is good. In fact, your body needs to change positions through the night to relieve pressure on skin, bones, joints, and muscles. This is one reason overly soft mattresses—especially memory foam—can be problematic.
Memory foam was originally developed for hospital patients with paralysis, who couldn’t change position on their own. But then mattress companies began marketing it as ideal for everyone, implying that too much movement during sleep was a bad thing. That message simply isn’t true.
Another issue? Body impressions. Over time, memory foam tends to lose its resilience and form grooves where you lie.
If you enjoy the feel of memory foam or a plush pillow top, I recommend using a removable memory foam topper instead of buying a fully memory foam mattress. Toppers wear out faster than the mattress—but unlike a built-in pillow top, they’re easy to replace.
⸻
How to Shop—Without the Pressure
This is a big purchase, so don’t feel like you have to buy on the first day. Approach it like an exploration.
Try out at least four types of mattresses:
• Innerspring
• Latex
• Hybrid (innerspring + latex or foam)
• Adjustable air mattresses (e.g., Sleep Number)
Once you find your preferred style, test out several options in that category.
Pro tips for testing mattresses:
• Wear comfortable clothes.
• Bring a book or earbuds to help you relax.
• Take off your shoes.
• Lie in your usual sleep position for at least 15–20 minutes on each mattress you’re seriously considering.
⸻
Final Thoughts
A mattress is more than just a place to sleep—it’s a key part of how you care for your body. Choose one that supports how you live, move, and heal.
As a physical therapist with decades of experience in whole-person care, I’ve helped many people restore healthy sleep by first understanding their body. Learn more about my approach.