We live in a world where the number of personal priorities make for a 25-hour day, every day. And in those hours, sleep is the last priority, always something earned after ticking off every to-do list item. But for women, prioritising quality sleep is not just a luxury – it’s a necessity for maintaining physical health, mental well-being, and hormonal balance. Here’s why sleep matters and how you can pick the best bed for better sleep.
We’re in a global sleep crisis
No cap – our sleep is getting so bad, experts are wondering if it’s the next global epidemic. Findings from a 2012 WHO study, which sampled data from over 40 000 adults across eight countries (including South Africa), found alarming statistics. Regardless of the country, 16% of participants reported severe sleep problems – with a markedly higher prevalence among older women. In South Africa, the average adult gets only six to six and a half hours of naptime – well below the recommended seven to nine hours.
To make things more nightmarish, our commitment to ruining the planet is keeping us up – literally. According to a 2022 study, rising temps delay sleep, meaning less time in la-la land. That’s most likely because in order to drift off, the human body needs to cool down. Interestingly, the study notes that people in low-income countries, women and people in already hot areas are disproportionately impacted. Other factors affecting dreamtime include work stress and sleep poverty (lower sleep quality because of living conditions like noise pollution or uncomfortable beds).
Why sleep is specifically necessary for women
This might keep you up: because sleep is a fundamental health process for the body, a low-quality slumber results in worse health outcomes, ranging from chronic diseases to cancer. It’s linked to mental health conditions, cardio diseases, type 2 diabetes and obesity. For women, those eight hours are vital to regulating hormones that are important for the menstrual cycle and fertility. Research shows that poor sleep lowers these hormone levels, leading to irregular periods and reduced fertility. Additionally, elevated cortisol levels caused by sleep deprivation can interfere with reproductive hormones, further impacting ovulation and egg quality.
For menopausal people, bad sleep can make menopause symptoms worse, exacerbating hot flashes, night sweats and mood swings. Quality rest helps stabilise these hormonal fluctuations and improves emotional resilience during this life stage.
On the other hand, a good night’s rest has snowball effects on health. Studies show that well-rested individuals are more likely to have better relationships, improved concentration, and greater emotional stability.
READ MORE: If Your Mattress Sucks, You Might Want To Try Pressure Mapping For Better Sleep
How to pick the best bed
One way to get better sleep? Pick the best bed – it’s a key factor in influencing quality sleep. According to Dale Harley, Marketing Executive at Restonic SA, taking good care of your bed can prolong the lifespan of your mattress, improve your sleep quality and prevent health issues. A sure sign that it’s time to break up with your bed? It’s been seven to 10 years, the mattress is sagging or you’re getting better sleep on a different bed. Harley shares tips on picking the best bed for your bod:
Pick the right mattress
Are you sleeping alone? With someone else? Considering their needs will influence your purchase decision. You may want to find a customisable bed, which can be adjusted to fit individual needs.
According to your sleep style, you might need a different mattress:
- Side Sleepers: Plush mattresses provide cushioning for hips and shoulders while maintaining spinal alignment.
- Stomach Sleepers: Firmer mattresses prevent sinking that could strain the neck or back.
- Couples or Light Sleepers: Pocket spring mattresses minimize motion transfer for undisturbed rest
Go in-store
The one time online shopping won’t cut it. Go with comfy clothes (and not too sleepy, says Harley – every bed is great when you’re sleepy).
READ MORE: Here’s Exactly How To Become A Legit Morning Person
Check if it fits
A trick from Harley: To check the “fit” of the bed, lie on your back and slide your hand into the hollow at the bottom of it. If it slides in too easily, the bed might be too hard. If you struggle to fit your hand in, the bed may be too soft. You’re looking for just a slight resistance.
Ask your doc
“If you have any health issues that affect your sleep, it’s worth speaking to your doctor or physiotherapist to get their input before selecting a bed,” says Harley.
READ MORE: The Proven Health Benefits Of Getting Outdoors
Get the best sleep with these mattress maintenance tips
Harley recommends the following practices to keep your mattress in tip-top condition:
- Use a waterproof mattress protector. This creates a physical barrier that helps prevent dust mites and allergens from penetrating the mattress. A quality mattress protector will help to shield your mattress from stains and spills too. “Mattress protectors also make it difficult for bed bugs to access and hide within the mattress,” says Harley. “They can also prevent sweat, body oils, and dead skin cells from seeping into your mattress.”
- Rotate your mattress once a month, promoting even wear and tear and reducing sagging. Some mattresses need flipping vertically as well as horizontally. If you have a no-turn mattress, you should only turn it horizontally (i.e. keep the same surface facing up and just pivot the mattress on the bed base).
- Keep it clean. Regularly vacuum your mattress to remove dust, dirt, and allergens. Spot-clean the mattress with mild detergent and water.
- Air it out. Occasionally remove your bedding and allow your mattress to air.
- Avoid jumping on the bed, which can damage internal components.
- Handle it with care. When moving the mattress, do not lift it by pulling the tape edging. It’s preferable to have two people work together to move the mattress carefully.
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