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Sleep Wellness

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10 Black Friday Bedding Deals for Better Sleep in 2024

Cuddling Positions and Mattress Preferences

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The Best Mattress for Hot Sleepers + 12 Tips for a Cool Sleep

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<h1>When to Switch From Crib to Toddler Bed to Twin Bed</h1>Choosing the right mattress is important for your child's proper growth and development. The transition to a toddler bed is not only a huge change for your little ones, but it can also be a big emotional hurdle for you as parents. It signifies your baby is growing up, but their sleep needs are changing, and making timely transitions is necessary.&nbsp;Transitioning to the big kid bed should be a time of celebration, not frustration. Use these tips for a smooth, painless changeover—not just for toddlers, but for every stage of your child's young life.&nbsp;&nbsp;&nbsp;<h2>Crib to toddler bed: When and why to transition</h2><h3>Signs it’s time to move from a crib to a toddler bed (+ tips to make it painless!)</h3>Sign 1: Climbing out of the crib (safety concern). From the moment they start to crawl, kids have an active curiosity that results in pulling the cat's tail and creating messes wherever they go. And toddlers are also little escape artists. It’s normal for your baby to attempt to crawl out of their crib, driven by their curious mind and penitent for trouble. It’s even normal for them to practice hiking a leg over the crib rail.&nbsp;But the second your child successfully climbs out of their crib, it’s time to consider a toddler bed. Your child is essentially a human bouncy ball, so while they may involve a lot of tears, most falls from a crib aren't serious. Still, falling from a crib can mean a drop of over four feet. That’s pretty far for a young child and can result in serious injury. Just like they outgrew their sleep sack, they've outgrown their crib.Sign 2: Outgrowing the crib’s size limits. When it comes to toddler developmental milestones, safety is key, and switching to a toddler bed may be a physical necessity. The American Academy of Pediatrics (<a href="https://www.healthychildren.org/English/safety-prevention/at-home/Pages/Make-Babys-Room-Safe.aspx">AAP</a>) recommends transitioning your child to a different bed when they reach 35 inches in height or when the crib rail height is around three-quarters of their total height.&nbsp;Toddlers of this size may want to stay in their bed, but they can still easily “hop the fence,” so to speak. Parents must monitor their children’s growth and ensure they move to a bed as soon as they reach 35 inches in height.&nbsp;Sign 3: Potty training—easier nighttime access. Most potty training involves adult prompting and rewarding when toddlers use the big kid toilet. Eventually, your child can sense when they need to use the bathroom and take the initiative to use it themselves. To make the entire training process easier, it's helpful if they have uninhibited access to their potty training chair. This access requires a toddler bed, usually a mere two feet from the ground and ungated, allowing the child to access the bathroom promptly.Sign 4: They’re emotionally ready. Once your child has <a href="https://dialecticalbehaviortherapy.com/distress-tolerance/self-soothing/">developed the ability to self-soothe</a> and fall asleep without creating a giant mess in their room, they’re ready for a toddler bed. This readiness typically means you've completed back-to-sleep training and given proper corrections/encouragement to follow house rules (like not chucking toys at the wall when they're bored, for example).&nbsp;Checked all those boxes? Nice work! You've properly prepared your little one, and it's time to move to a toddler bed.&nbsp;&nbsp;<h3>Choosing the right toddler bed and mattress</h3>If your child’s crib mattress is still in good shape, you can reuse it in their toddler bed if it fits the frame (most do). Some cribs also convert into toddler beds, making the transition even smoother. Your child won't have to "lose" their bed, which can be a big deal for many little ones. They see their crib as their <a href="https://ffpeds.com/how-to-create-a-safe-sleep-environment-for-your-baby-crib-safety-guidelines/">safe space</a> where they can decompress and be in control.&nbsp;This control is especially true if a new baby is about to enter the home, who could "take" their crib. Most toddlers do not like sharing and may struggle to adjust once the baby arrives—picture meltdowns of epic proportions.&nbsp;A converting bed is a possible solution. It allows toddlers to retain their frame and mattress—they only need to transition to a lower setting and lose a railing or two. This refabrication should also make the bedtime routine post-transition much, much easier. Consider purchasing a<a href="https://www.leesa.com/products/mattress-protector"> mattress protector</a> to prevent accidents from ruining the mattress, especially if you’re still working on potty training.&nbsp;

<h2>Toddler bed to kids mattress: When and why to upgrade</h2><h3>Signs it’s time for a bigger bed</h3>Sign 1: Expressing a desire for a “big kid” bed. After a toddler bed transition, the next sleep change in your child's life is moving into a “big kid” bed. You may start to hear requests and questions about when they can move out of their “baby bed.” This line of questioning is especially true for younger siblings who want to be just as grown up as their older sibling(s).&nbsp;Sign 2: Outgrowing the toddler mattress (legs hanging off, rolling out). Now, just because a child is asking for a big kid bed doesn't mean they're necessarily ready. Ask yourself: Do you hear frequent thuds when your child rolls out of bed? Do you check on them at night and see their legs dangling off the mattress? If so, they may have outgrown their mattress, and it's time for a new bed.&nbsp;Sign 3: Needing more space for comfort (especially active sleepers). Your child may not be physically too big for their toddler bed, like in the situation above, but they may be an active sleeper who needs more space. If they seem to require a bigger bed, they can stretch out or roll around in it to fall asleep, then it’s time for a kid’s mattress.&nbsp;<h3>Choosing the right mattress for young kids</h3>Your growing child absolutely requires a mattress with the proper support and comfort. At their age, more options become available, which can be overwhelming for parents. The main choices you’ll need to make are between twin and full size, as well as memory foam and hybrid.&nbsp;A Twin mattress is a good choice for smaller bedrooms, but they might outgrow it again before you know it. Outgrowing a mattress may be hard to imagine, but you might have a six-foot-tall teenager in your house one day, and watching them squeeze onto a twin is comical. They’ll likely get a few more years of use out of a full, but it may not fit well in a small nursery that still needs to store toys and provide room to play.&nbsp;Now, a memory foam mattress is responsive foam that contours to the body, while a hybrid mattress combines memory foam with coils for additional bounce and support. The choice is more a matter of personal preference, though children may prefer the snuggling comfort of memory foam.&nbsp;A medium-firm memory foam mattress will also provide the spinal support needed for growing kids. The <a href="https://www.leesa.com/products/kids-mattress">Leesa Kids Mattress</a> (built for ages 4+) supports your child's development with non-toxic, CertiPUR-US® certified memory foam for a safer, healthier sleep environment.&nbsp;<h2>Kids mattress to youth mattress: When to upgrade again</h2><h3>Signs your child has outgrown their mattress</h3>Sign 1: Reached age 8–10 (depending on size and comfort needs). A child's room is an evolving space. One minute, it's all make-believe and truck noises—the next, it's about comic books and pop stars. Just as their interests change, so should their mattress. Around fourth or fifth grade (ages 8-10), they'll need to upgrade to a youth mattress if they don't already have one. At this age, they're about to grow significantly.&nbsp;Sign 2: Growth spurts = need for better support. Kids don't necessarily hit their growth spurt at 8-10. Girls tend to hit their rapid growing spurt around<a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/what-is-a-growth-spurt-during-puberty"> 6-12 months</a> before their first menstrual cycle starts. Boys hit theirs about two years after girls. With a growth spurt may come the need for better support and more space to stretch out.&nbsp;Sign 3: Complaints of discomfort, tossing, and turning. Has your child been around the same height for a while, but they're complaining about discomfort at night? The problem may lie with their mattress. Kids' mattresses often take a beating. Beds are part of kids' play space, and there’s a good chance they jump on the bed when you’re not looking. Replacing a worn-down kids' mattress is a must when they start hitting the preteen years.&nbsp;<h3>Best mattress options for preteens</h3>Preteens’ growing bodies need better spinal alignment, pressure relief, and usually more space. Depending on their height, weight, and sleep preferences, they might need anything from a twin to a queen. If your child is exceptionally tall or stocky, you might consider skipping the youth bed altogether and going straight to an adult mattress to ensure their still-growing body has enough support.The<a href="https://www.leesa.com/products/youth-mattress"> Leesa's Youth Mattress</a> (ages 8+) comes in a range of sizes and is available in regular and <a href="https://www.leesa.com/products/natural-youth-hybrid-mattress">natural options</a>. This mattress is perfect for kids who aren't quite ready for an adult mattress but need more support and space than a kids' mattress.<h2>Youth mattress to adult mattress: The final transition</h2><h3>When should kids move to an adult mattress?</h3>Kids usually transition to an adult mattress between 12 and 14, depending on size and sleep needs. This change is a tough pill to swallow for parents, but these are the signs it's finally time:<ul><li>Complaints of feeling cramped or unsupported</li><li>Teen is approaching adult height/weight</li><li>Need for a mattress that will last into adulthood</li></ul><h3>Best mattress options for teens and young adults</h3>At this point, the biggest factor when choosing a mattress is personal preference. So let your teen take the lead and choose a mattress that suits their sleep style and support needs (while providing responsible adult guidance, of course!).&nbsp;<ul><li>Do they tend to sleep hot? Look for hybrid options for extra cooling features, like the <a href="https://www.leesa.com/products/studio-chill-hybrid-mattress">Leesa Studio Chill</a>.</li><li>Got a linebacker on your hands? The <a href="https://www.leesa.com/products/plus-hybrid-mattress">Leesa Plus Hybrid</a> has optimal support for bigger bodies.</li><li>Live an all-natural lifestyle? The <a href="https://www.leesa.com/products/natural-hybrid-mattress">Leesa Natural Hybrid</a> delivers superior comfort—naturally.</li></ul><h2>Can you skip straight from a toddler bed to an adult mattress?</h2>Some parents transition their toddler to a bed that will work for them all the way into their early teens or even beyond. But the downside is that they’re not getting the tailored support they need at every life stage.&nbsp;While kids probably aren’t dealing with ongoing back problems or lingering shoulder pain from a college sports injury like their parents, their mattress must be appropriate for their weight and size. For example, an average-sized seven-year-old likely won’t weigh enough for an adult mattress to support them correctly—they’ll just be lying on top of it, rather than sinking in.Some children also find it hard to sleep on a mattress that is too big. After all, a mattress that’s 5x your size just doesn’t scream snuggly and cozy.Leesa’s mattresses include a full range of options that evolve with your child, and every premier mattress still provides plenty of room for their treasured stuffed animal. After all, your kiddo isn’t grown yet, but as they’re growing up, they need a sleep solution that works for them.&nbsp;<h2>Make a smooth transition for better sleep with Leesa</h2>Leesa’s mattresses support every stage of growth, from crib to adulthood, making it easy for parents to choose a high-quality mattress that keeps their child sleeping comfortably and peacefully all night long (hopefully!).Following your child’s natural development and growth is the most important step. When your child is ready to move up, explore <a href="https://www.leesa.com/collections/mattresses">Leesa’s mattress options</a>. You can’t stop your little one from growing up, but you can give them the best sleep environment at every stage.&nbsp;

A child napping on their Leesa kids mattress

When to Switch From Crib to Toddler Bed to Twin Bed

Are you an early bird or a night owl? This common get-to-know-you question is more than just an icebreaker or personal preference. Whether you’re up with the sun or work late into the night, your natural sleep tendency is largely dictated by biology.That’s right! It’s called a <a href="https://stjoseph.stlukeshealth.org/healthy-resources/blogs/what-are-sleep-chronotypes-which-one-are-you">sleep chronotype</a>, and it’s something you're born with. While most people can defy their natural sleep preference, getting up early when they must and staying up late with friends despite their preset natural clock, this switch-up can have some poor effects like drowsiness or irritability. So most people like sticking to their regular sleep habits, but it is possible to change.&nbsp;The real question is: Is one sleep pattern better than the other? Do morning people actually get better sleep, or do night owls have the right idea? Read on to discover the optimal time to fall asleep and wake up.&nbsp;<h2>The science behind early birds and night owls</h2>Sleep is a science that researchers are only now starting to understand. New research suggests that humans sleep to restore the brain's operating system to an optimal state. Important functions like transferring <a href="https://medicine.yale.edu/news-article/sleeps-crucial-role-in-preserving-memory/">short-term memory to long-term</a> also happen during sleep.&nbsp;While scientists still don’t know the exact reasons <a href="https://artsci.washu.edu/ampersand/why-do-we-sleep-researchers-propose-answer-age-old-question">why humans need sleep</a>, it’s still essential for life, so our bodies function with a biological internal clock that helps us rest regularly. This function is referred to as the <a href="https://my.clevelandclinic.org/health/articles/circadian-rhythm">circadian rhythm</a>. It's the body's 24-hour internal clock, naturally set by the brain, that regulates sleep, hormones, digestion, and temperature. Your sleep chronotype guides when you feel most awake and most sleepy.Research suggests that <a href="https://rightasrain.uwmedicine.org/body/rest/sleep-chronotypes">sleep chronotype</a> is a genetic function that you’re born with. Some twin studies show that, despite different lifestyles, twins share similar sleep patterns, a.k.a. sleep chronotypes. This genetic component is what makes a morning person bright-eyed and bushy-tailed at 6AM and helps a night owl do their best work at midnight.But why did some people evolve to stay up late while others wake up early? In our modern world, it might be simpler if we were all on the exact same schedule and had the same chronotypes, but different chronotypes may be an <a href="https://www.psychologytoday.com/us/blog/the-bridge/202203/night-owls-arent-lazy-rethinking-sleep-variation">evolutionary survival function</a>.&nbsp;Hunter-gatherer societies benefited from staggered sleep schedules. It meant there were always people keeping watch over the group, limiting the chances of surprise attacks from animals or other humans. Nowadays, the only animal attack you’re likely to experience while sleeping is your cat's nightly zoomies, but evolutionary traits tend to stick around, and sleep chronotypes are likely here to stay.&nbsp;<h2>Pros and cons of early birds vs. night owls</h2><h3>Early birds</h3>Early risers with traditional work schedules have it made—they’re perky and ready to go for their 8 AM commute. Morning people experience a better mental state in the early morning and tend to have a more stable mood throughout mid-day.&nbsp;But the transition from day to night can be challenging, especially when it comes to late-night socializing. This means that adapting to workplaces with late-night meetings and work dinners can be a challenge for early birds. There’s also potential for missed friend and family late-night events.&nbsp;People with this chronotype actually struggle more than night owls when adjusting to schedule changes. Circadian rhythms tell early birds who are up late that it's time to go to bed, making it more challenging to stay up into the evening hours.&nbsp;<h3>Night owls</h3>Some studies suggest that night owls tend to be <a href="https://www.imperial.ac.uk/news/254738/being-night-associated-with-mental-sharpness/">mentally sharper</a> and score better on specific intelligence tests. The catch is that sleep duration also has a significant effect on mental sharpness, so you may not see those benefits if you’re up until 1 AM and getting up six hours later for work.&nbsp;Regardless, those who go to bed later are excellent at adapting to late-night entertainment schedules and flexible work. Night owls can stay up late chatting the night away or burning the midnight oil without any issues.&nbsp;However, some night owls risk building a lot of <a href="https://www.webmd.com/sleep-disorders/what-is-sleep-debt">sleep debt</a> due to early morning school or work requirements. Sleep debt refers to the difference between the sleep you need and the sleep you get, putting night owls at risk of developing sleep disorders and metabolic issues.&nbsp;<h3>Does one get better sleep than the other?</h3>No studies yet prove severe and permanent differences in sleep efficiency between early birds and night hours. Neither group appears to have a higher sleep quality or deeper <a href="https://www.webmd.com/sleep-disorders/sleep-101">REM cycles</a>. This is probably because circadian rhythm, not chronotype, influences REM.&nbsp;The same study that covered night owls and mental sharpness also found that getting between <a href="https://www.medicalnewstoday.com/articles/night-owls-appear-to-have-better-brain-function-new-study-finds#7-to-9-sleep-hours-optimal-for-brain-health">7–9 hours of sleep</a> is vital for brain health. The amount of sleep you get greatly determines sleep quality, and night owls who are forced to wake early, disrupting their REM, may struggle to get good sleep. Conversely, morning birds who work in industries that stay up late—servers, performers, and creatives—also struggle.&nbsp;Both sleep types are also affected by <a href="https://health.clevelandclinic.org/light-night-can-interfere-sleep">artificial light</a>, especially from screens. It can suppress your melatonin and completely disrupt your circadian rhythm. So, as fun as <a href="https://www.webmd.com/balance/what-is-doomscrolling">doom scrolling</a> is, it’s a good idea to avoid screens at least in the hour leading up to bedtime.&nbsp;<h2>Can you change your chronotype?</h2>While genetics play a role, sleep patterns can be changed. If you’re struggling to align your natural chronotype with real-life demands, here’s how to adjust or <a href="https://www.leesa.com/article/how-to-fix-your-sleep-schedule">fix your sleep schedule</a>.&nbsp;<h3>Tips to become more of an early bird</h3>You don't have to live life as a victim of your late-night preferences. Become the early bird that gets the worm by:&nbsp;<ol><li>Going step-by-step: Gradually adjust your bedtime by 15 to 30-minute increments each night. This means moving your entire nightly routine bit by bit to slowly adjust to your new sleep schedule.&nbsp;</li><li>Using the morning sun: Your body naturally views light as a cue to wake up. Try leaving your blinds open or set them on a timer to open with the sunrise. A sunlight simulator works too.&nbsp;</li><li>Avoiding screens / blue light: Some night owls need to cut out all screens and the <a href="https://health.ucdavis.edu/blog/cultivating-health/blue-light-effects-on-your-eyes-sleep-and-health/2022/08">blue light</a> that comes from them at night. Any amount of nightly screen time can make it so much harder to fall asleep.&nbsp;</li></ol><h3>Tips to become more of a night owl</h3>Enjoy late-night socialization without the yawns using these tips.&nbsp;<ol><li>Use the lights: Keep the lights on throughout your home in the evening to avoid early triggering of melatonin release.&nbsp;&nbsp;</li><li>Structure your wind-down: Stick to a wind-down routine that starts at a specific time of night. This will get your body used to the rhythm of falling asleep at a later time.&nbsp;</li><li>Keep a consistent schedule: If you want to stay up past 11 PM on the weekends, then you can't go to bed at 7 PM on the weekdays. Try to keep a somewhat consistent schedule.&nbsp;</li></ol><h2>Tips for better sleep—no matter your chronotype</h2>No matter when you sleep, the quality matters. Even a night owl would struggle to stay up past midnight if they got poor sleep the night before. In addition to the tips above, you can improve your sleep quality by:<ul><li>Using <a href="https://www.leesa.com/article/brown-noise-vs-white-noise">white or brown noise</a> machines to lull you to sleep</li><li>Using a <a href="https://www.leesa.com/article/best-sleep-trackers">sleep tracker</a> to check for weak spots in your sleep schedule or quality&nbsp;</li><li>Being mindful of other key factors that impact your sleep, such as diet and stress</li></ul>Of course, one of the biggest factors when it comes to sleep quality is your bed itself. A supportive, pressure-relieving, high-quality mattress naturally leads to better and longer sleep. It's much easier to adapt your sleep schedule and stay asleep when you're resting on a supportive cloud.&nbsp;<h2>Find your perfect mattress for better sleep</h2>The right mattress can make a world of difference in sleep quality for both early birds and night owls. So, if your bed is starting to sag or lose its supportiveness, explore Leesa’s options to find your perfect match.&nbsp;Whether you prefer an all-foam mattress like the <a href="https://www.leesa.com/products/leesa-mattress">Leesa Original</a> or want to live in the lap of luxury with the <a href="https://www.leesa.com/products/leesa-legend-mattress">Legend Hybrid Mattress</a>, we’ve got just what you need for a good night’s sleep—every night.&nbsp;Take the <a href="https://www.leesa.com/pages/mattress-quiz">mattress quiz</a> to discover your perfect fit!

A lady sleeping on her side on a leesa mattress and pillow 2 small

Early Birds vs. Night Owls: Who’s Getting Better Sleep?

Allergy sufferers often spend their nights itching, sneezing, and popping antihistamines like they’re candy—basically, the exact opposite of a good night's sleep. Allergens like dust mites, pet dander, and pollen often accumulate in bedding and indoor air, worsening symptoms at night.If allergies are disrupting your nights, making it harder to fall and stay asleep, here are some actionable tips to help you kick nighttime allergy symptoms to the curb.&nbsp;<h2>Why do allergy symptoms get worse at night?</h2>It’s a terrible trick of fate that many allergy sufferers experience intense nightly symptoms. Allergies and sleep do not get along. But there are reasons for this phenomenon, and <a href="https://www.medicalnewstoday.com/articles/why-are-allergies-worse-at-night#link-to-sleep-apnea">allergy research</a> shows that certain types of allergies, such as allergic rhinitis (a.k.a. hay fever), increase disruptive sleep symptoms. So let’s look at why allergies affect sleep so intensely.&nbsp;<h3>Reason #1: Lying down = nasal congestion worsens</h3>Gravity is your best friend when it comes to nasal congestion. When sitting, standing, and walking upright, the forces of gravity help <a href="https://www.uclahealth.org/news/article/chronic-stuffiness-could-be-rhinitis">drain your sinuses</a> (yep, it’s as icky as it sounds). But when you lie down, gravity starts working against you, making it harder for your clogged sinuses to drain. The result is excess mucus buildup and congestion.<h3>Reason #2: Indoor allergens accumulate in the bedroom</h3>It may not seem like the bedroom is a high-traffic area of the home, but we spend hours sleeping and resting there every single day. This means that indoor allergens like dust mites and pet dander have plenty of opportunity to accumulate.<a href="https://www.lung.org/clean-air/indoor-air/indoor-air-pollutants/dust-mites">Dust mites</a> aren’t your standard creepy crawly house dwellers. These microscopic, insect-like creatures are invisible to the naked eye, and they don’t bite or sting, which is very considerate.&nbsp;Instead, they consume dead human skin cells and, via their feces, urine, and decomposing bodies, help make dust. Gross, right? Maybe that dust behind the TV that no one can see is actually worth cleaning up after all.These little dust machines trigger inflammation in your nasal passages and set off allergies if you have a sensitivity to them. Mites thrive in bedding and upholstery and generally anywhere that humans spend a lot of time. So, sorry to say, extermination isn’t really an option.Pet dander is another factor, especially if your pet sleeps in bed with you or in the same room. Dander refers to the microscopic dead skin flakes that all pets produce. While some breeds or types of animals may shed more or less dander, there’s really no avoiding it altogether. These little flakes linger on carpets, furniture, and bedding and bring about severe symptoms for those with even a mild <a href="https://www.mayoclinic.org/diseases-conditions/pet-allergy/symptoms-causes/syc-20352192">pet allergy</a>.<h3>Reason #3: Pollen and outdoor allergens follow you inside</h3>Allergens like pollen stick to hair, skin, and clothes, transferring to pillows and sheets. It’s also pretty difficult to pollen-proof your residence. The fine powder floats in through tiny cracks and gaps in walls.&nbsp;Those with seasonal allergies can physically feel the effects of pollen sneaking into the house. Have you ever woken up with your eyes irritated and swollen? Sneezed yourself into a restless sleep in the springtime? That's the increased pollen count at work. Unfortunately, studies show that the time of day when <a href="https://acaai.org/news/lowest-pollen-counts-occur-between-400-a-m-and-noon/">allergies are at their worst</a> is late afternoon to bedtime.&nbsp;So, if you've been feeling more itchy or sneezy right before bed, it’s not all in your head. Bedtime is an allergy attack hour.&nbsp;<h2>How to reduce allergy symptoms for better sleep</h2>If coughing and sneezing aren’t an ideal part of your nighttime routine, here’s how you can keep those allergens out of your bedroom and get the rest you need.<h3>Control your sleeping environment</h3>It's impossible to control every aspect of your sleeping environment. Upstairs neighbors are always going to vacuum at 1 AM. The neighborhood dogs will joyously howl way too early in the morning. However, there are things that you can do inside your bedroom that help reduce allergy symptoms and lead to better sleep.<h4>Source control&nbsp;</h4>The most effective way to control indoor air pollution is via <a href="https://www.epa.gov/indoor-air-quality-iaq/inside-story-guide-indoor-air-quality">source control</a>. This means controlling the sources of allergies by preventing dust and pollen accumulation in the first place, and it starts with <a href="https://www.leesa.com/article/how-do-i-clean-my-mattress">cleaning your mattress</a>, floorboards, vents, bedding, and other areas where they like to hide. This source control process will help you keep dust mites, pet dander, and pollen under control.&nbsp;<h4>Air purification</h4>Next, set up an air purifier that comes with a HEPA (high efficiency particulate air) filter. These filters remove particulate matter from the air without emitting dangerous ozone. Air purifiers can capture <a href="https://ehs.umass.edu/air-purifiers-fact-sheet">99.97% of airborne particles</a> as small as 0.3 microns (µm), including dust, pollen, mold, and bacteria. They are specifically rated for 0.3 µm particles because these are the most difficult to trap, so their efficiency in capturing other particle sizes is even higher.&nbsp;<h4>Humidity levels</h4>You should also pay attention to indoor humidity levels and adjust as needed. Is it too dry? Use a humidifier to prevent dry nasal passages from cracking and becoming uncomfortable. Too humid? Use a dehumidifier to prevent mold and mildew growth and help you breathe easier.&nbsp;<h4>Ventilation</h4>Ventilation is key to avoiding the buildup of allergens in the air, but as a person with allergies, you also need to keep your windows closed to block pollen and outdoor allergens from getting in. This means we need to get creative when it comes to proper bedroom ventilation.&nbsp;Keep your bedroom door open and use your air purifier to help promote air circulation and ventilation within the room. A ceiling or tower fan can also be a great ventilation booster.<h3>Bedtime hygiene habits to reduce allergies</h3>You're undoubtedly a squeaky clean sleeper, but these specific habits do a lot to reduce sleep allergies.&nbsp;<ol><li>Shower before bed: This may not be your normal routine, but showering removes pollen and dust from your skin. Even the simple act of washing off with water can make a big difference, especially during pollen season.&nbsp;</li><li>Wash your hair and face: Pollen clings to your hair, eyebrows, and any other facial hair. If you don't have time for a shower, then a quick brush of your hair and wash of your face will prevent pollen from transferring to your pillow.</li><li>Change clothes before bed: Even sitting on the edge of your bed in your outside clothes can transfer loads of dust and pollen to your bedding, giving you a runny nose all night. So change into your sleep clothes before touching your bed—or change into different sleep clothes if you’re rocking the WFH pajamas look.&nbsp;</li></ol><h3>Medication and home remedies</h3>Allergies can <a href="https://www.sleepapnea.org/sleep-health/allergies-and-sleep/">worsen or even cause</a> sleep disorders like obstructive sleep apnea, and those with intense seasonal allergies can actually feel the pollen count rising. For these allergy sufferers, allergy medications and home remedies can make a huge difference in sleep quality.&nbsp;<ul><li>Take an over-the-counter allergy medication: <a href="https://www.nhs.uk/conditions/antihistamines/">Antihistamines</a> like Zyrtec, Claritin, and Benadryl block and mitigate histamines, the chemical compound your immune system releases in the presence of an allergen. But keep in mind that some allergy meds have to build up in your system before they become effective, while others start working immediately.</li><li>Use a neti pot or saline spray: These methods flush out allergens from sinuses and can temporarily relieve a runny or stuffy nose. Using the flush method takes practice, so take it slow and follow the included instructions.</li><li>Try steam therapy: The relief from steam therapy is unmatched. The steam helps to loosen mucus and soothe your airways, opening the sinuses and reducing congestion. Plus, you don’t need any special equipment—just fill a bowl with steaming hot water, keep your face about a foot from the surface, drape a towel over your head, and breathe deeply for 2–5 minutes.</li></ul><h2>How your bedding impacts allergies</h2>Your mattress, pillows, and blankets can harbor allergens like dust mites, pet dander, and mold spores. Poor-quality, old, or unprotected bedding can worsen symptoms, even if you follow all the other allergy tips. So it's important to follow specific maintenance and cleaning practices when it comes to your bedding.&nbsp;<h3>Best practices for mattress care and allergy prevention</h3>Keep your mattress and bedding in tip-top shape with these best practices for allergy prevention.<ul><li>Wash sheets and pillowcases weekly: Use hot water (130°F+) to kill dust mites. Different sheets and pillowcases will have different wash requirements, so double-check the manufacturer’s instructions.&nbsp;</li><li>Use a mattress protector or encasement: This prevents allergens from settling into the mattress, which is vital because it’s a little challenging to toss your mattress in the wash.&nbsp;</li><li>Vacuum your mattress monthly: This removes dust and allergens from the surface and keeps them from embedding themselves deeper.&nbsp;</li><li>Replace your pillow every 1-2 years: Old pillows are a dust mite paradise. Plus, even the best pillow will experience a little wear and tear after a year or two.&nbsp;</li></ul><h2>Upgrade your sleep: Leesa’s solutions for allergy sufferers</h2>While allergens like to hide in every nook and cranny, the tips we’ve shared will give you a fighting chance against dust mites, pollen, pet dander, and more. But if you’re noticing more and more sleep disturbances despite following these allergy mitigation tips, it may be your mattress. Once those allergens work their way into your bed, it’s hard to get rid of them.If you have a newer mattress that you still love, our <a href="https://www.leesa.com/products/ultra-cool-mattress-protector">Ultra Cool Mattress Protector</a> or <a href="https://www.leesa.com/products/mattress-encasement">Mattress Encasement</a> can create a barrier between you and those pesky allergens.&nbsp;But if your mattress is old and filled with icky allergens, it’s probably time for an upgrade to something a little fresher, like our <a href="https://www.leesa.com/products/natural-hybrid-mattress">Leesa Natural Hybrid Mattress</a>. This luxurious mattress is made with natural, hypoallergenic materials for cleaner, healthier sleep.Shop Leesa’s sleep solutions for better allergy relief, so you can get the high-quality sleep you deserve.

iStock-2177363283.jpg

How to Sleep with Allergies: Stopping the Nighttime Sniffles

If you’re one of the <a href="https://hpi.georgetown.edu/backpain/#">65 million Americans</a> with back pain, it might be time to rethink your mattress needs. Back pain has a wide range of causes, but in many cases, the right mattress can actually help prevent and relieve back pain, so you can get a good night’s sleep and wake up refreshed.But what is the best mattress for back pain? An all-foam mattress? Soft mattress? Firm mattress? We’ll look at why your mattress might be making your back pain worse and how to choose the best mattress for back pain, so you can get the restful sleep you deserve.<h2>How Can Your Mattress Affect Back Pain?</h2>Most of us have overdone it at one point or another—a tougher workout than usual or sleeping in a weird position—and woke up with an achy back the next day. In these situations, the cause is clear, and the issue usually resolves itself in a few days. But chronic back pain is a different story.<a href="https://www.niams.nih.gov/health-topics/back-pain">Ongoing back pain</a> that’s not caused by an illness or injury can be the result of bad posture, muscle tension, poor fitness levels, improper sleeping positions, and—you guessed it—an unsupportive mattress. If your mattress doesn’t provide enough support for your spine and relief for your pressure points, you won’t get the restorative, quality sleep that your body needs.Sleep is your body’s time to repair and recover, and if your mattress is putting more strain on your spine instead of supporting it, your body can’t restore itself as it should. A <a href="https://www.leesa.com/collections/mattresses">proper mattress </a>should help align your spine and relieve pressure, reducing pain and inflammation. If yours doesn’t, then it’s likely contributing to your back pain.<h2>Factors Contributing to Back Pain</h2>In addition to physical disorders and injuries, <a href="https://www.mayoclinic.org/symptoms/back-pain/basics/causes/sym-20050878">lifestyle factors</a> like poor posture, excess weight, and lack of exercise can all cause persistent back pain. Many of us spend eight or more hours a day hunched over at our desks, resulting in upper <a href="https://www.leesa.com/article/best-mattress-for-neck-and-shoulder-pain">back pain and neck pain</a> that just won't quit. Others suffer from lower back pain from lifting, squatting, and bending all day.&nbsp;By working to improve your posture and <a href="https://www.medicalnewstoday.com/articles/323204#summary">strengthen the muscles in your back</a>, you can give your spine better support and help alleviate your back pain. But sleep factors—your sleep position and what you sleep on—also have a major impact on back aches and pains.<a href="https://www.leesa.com/article/what-is-the-best-mattress-for-stomach-sleepers">Sleeping on your stomach</a> can flex your spine and put additional strain on your back, so if you’re a habitual stomach sleeper, you should try switching to a back or <a href="https://www.leesa.com/article/what-is-the-best-mattress-for-side-sleepers">side sleeping position</a>, which will better support your spine. However, your mattress’s structure and quality play an even bigger role.&nbsp;A saggy, worn-out mattress or one that’s too soft or too hard won’t align and support your spine and can worsen or even cause chronic back pain. So, if you’re suffering from constant aches and pains, it might be time to redesign your bed for back pain relief.<h2>How to Choose the Best Mattress for Back Pain</h2>The best mattress for back pain provides sturdy support and relieves pressure on your pain points by molding to your body. Here are the types, firmness levels, and features to look for.&nbsp;<h3>Types of Mattresses and How They Affect Back Pain</h3>There are four different categories of mattresses, and each offers a different level of comfort and support.<ul><li>Memory foam mattresses: These polyurethane <a href="https://www.leesa.com/products/leesa-mattress">foam mattresses</a> adapt to the shape of your body, cradling your pressure points and helping align your spine, making memory foam one of the best pain relief mattress options. They work equally well for back and stomach sleepers, side sleepers, and combination sleepers.</li><li>Latex mattresses: Offer a bouncy feel and good support, but they tend to be especially firm, which can exacerbate back pain, especially for side sleepers who need extra relief for pressure points. They’re also the most expensive <a href="https://www.leesa.com/pages/mattress-buying-guide">mattress type</a> and aren’t widely available.</li><li>Innerspring mattresses: Traditional mattresses made from metal springs and cotton batting. They typically offer strong support but may not relieve pressure the way a memory foam mattress can, so they generally aren't the best mattresses for back pain.</li><li>Hybrid mattresses: A combination of memory foam and traditional springs, these mattresses are another great option for relieving back pain. They offer the pressure relief of memory foam with the support and responsiveness of an innerspring mattress.</li></ul>

As you can see, memory foam and hybrid mattresses are typically the best options for back pain relief, so when choosing between the two, it comes down to personal preference. For example, if you want to prevent motion transfer, an all-foam mattress would be a better choice. But if you’re a <a href="https://www.leesa.com/article/sleep-tips-for-hot-sleepers">hot sleeper</a>, you may prefer the breathability of a hybrid mattress.<h3>What's Better for Your Back: Soft or Firm Mattress?</h3>It can be tricky to balance personal mattress firmness preferences with proper support for your back. You may like sleeping on a soft, cozy cloud, but an ultra-soft mattress typically won’t provide the support and spinal alignment that your back needs. Likewise, firmer mattresses may deliver too much support but not enough pressure relief.While extra-firm mattresses were long thought to be ideal for back pain sufferers, <a href="https://jorthoptraumatol.springeropen.com/articles/10.1186/s10195-021-00616-5">modern research shows</a> that the best bed for back pain is actually a medium-firm mattress. This middle-of-the-road option is supportive enough for your back but also has enough give to align your spine and relieve pressure on your muscles and joints.<h3>Top Features to Look For in a Mattress for Back Pain</h3>The best mattress for back pain will have the following features:&nbsp;<ul><li>Medium-firmness: For back pain sufferers, a medium mattress rating is the Goldilocks of firmness. It’s just right.&nbsp;</li><li>Pressure relief: Excellent pressure relief means the mattress perfectly contours your body and relieves back, hip, and shoulder pressure.</li><li>Foam or Hybrid: Both pure interlayered memory foam and a foam/spring hybrid will ease back pain. Each construction works well for all sleeping styles.&nbsp;</li><li>Lasting support: Look for durable, high-quality foam and hybrid mattresses that are designed to last.&nbsp;</li><li>Temperature regulation: All the support in the world means nothing if you’re sweating through the night. Look for temperature-controlled construction or a high airflow design, especially if you sleep hot.&nbsp;</li></ul><h2>Best Leesa Mattresses for Back Pain</h2>Below are some of Leesa’s top options for back pain relief. These mattresses are a key part of relieving chronic pain. You spend hours in bed every night, and you deserve to wake feeling rested and pain-free.&nbsp;<ul><li>Original Mattress: Between three layers of superior foam, a layer of high-airflow active response foam, core support, and a cooling cover, the <a href="https://www.leesa.com/products/leesa-mattress">Original Mattress</a> is the perfect pressure-relieving option.&nbsp;</li><li>Original Hybrid Mattress: Premium foam and 789+ springs make the <a href="https://www.leesa.com/products/original-hybrid-mattress">Original Hybrid Mattress</a> a supportive option with more freedom of movement and a responsive bounce. It’s a whole lot of bang for your buck.&nbsp;</li><li>Sapira Hybrid Mattress: The award-winning, best-selling <a href="https://www.leesa.com/products/leesa-hybrid-mattress">Sapira Hybrid Mattress</a> is designed with high-performing foam and 1,000+ individually wrapped coils. Enjoy a pain-relieving, extra-cushioning sleep.&nbsp;</li><li>Legend Chill Hybrid Mattress: Up to 3,788 springs, premier foam, and a luxurious quilted top are only part of what makes the <a href="https://www.leesa.com/products/legend-chill-hybrid-mattress">Legend Chill Hybrid Mattress</a> a dream for back pain sufferers. This mattress is made with phase-change fibers that literally pull body heat, keeping you cool throughout the night.&nbsp;</li></ul><h2>Alleviate Back Pain With a Quality Mattress From Leesa</h2>A medium-firm memory foam or hybrid mattress can be your best defense against back aches and pains. They offer a good balance of comfort, support, and pressure relief, so your body can get the rejuvenating rest it needs.&nbsp;But not all foam mattresses are created equal, so make sure you're investing in a good night's sleep with a memory foam mattress made from high-quality foam layers for optimal, targeted support.If you’re looking for a new mattress for back pain relief, Leesa has a variety of options that offer the pressure-relieving, medium-firm support that your spine needs. <a href="https://www.leesa.com/pages/mattress-quiz">Take our mattress quiz</a> to find your perfect match, and start waking up refreshed and pain-free!

<h2>FAQs</h2><h3>What is the best type of mattress for back pain?</h3>Your mattress can have a huge impact on your back pain, and a supportive, cushioning memory foam or hybrid mattress can help alleviate and prevent back pain. When it comes to firmness, medium-firm mattresses hit the sweet spot, offering better spinal alignment and pressure point relief than a softer or firmer mattress. These mattresses create a comfortable plush pillow top feeling by using innovative foam layering that doesn’t sacrifice support.<h3>What mattress do chiropractors recommend?</h3>Chiropractors generally recommend a medium-firm hybrid or memory foam mattress for back pain sufferers, like <a href="https://www.leesa.com/products/plus-hybrid-mattress">Leesa’s Plus Hybrid Mattress</a>—which is endorsed by the American Chiropractic Association. These types of mattresses will give you a good balance of lumbar support and comfort to help relieve your back pain. Latex foam mattresses can work as well, but they tend to be less affordable mattress options, and some people, especially side sleepers, find them too firm.<h3>Which mattress is best for back pain, foam or spring?</h3>Foam is typically the best mattress option for back pain sufferers. Traditional innerspring isn't necessarily the wrong mattress for everyone, but it won’t relieve pressure like foam can. A foam mattress molds to your body and helps align your spine.<h3>Is it better for your back to sleep on a hard mattress?</h3>Nope! The old belief that a hard, firm mattress treats chronic back pain is incorrect. A mattress with a medium-firm feel will help lull you to sleep and is usually much better for your back.

He needs a Leesa mattress

A Guide on How to Choose the Best Mattress for Back Pain

<h3>A building is only as solid as its foundation, and that’s a great analogy for why you should choose your bed base carefully.</h3>An excellent mattress is a key factor for better rest, but when you pair your mattress with the right foundation, you’re set to get the best sleep of your life. Today, you have quite a few bed base options, from a simple slatted frame to a fully adjustable base—and Leesa doesn’t shy away from setting the right stage.Let’s look at all your choices, which type is best for each mattress style, and why beds need bases anyway<h2>Do I really need a bed base?</h2>No. You can put your mattress on the floor. But, ew—because dog hair and dust bunnies. Your mattress is more vulnerable to allergens, dirt, pet hair, moisture, and mold or mildew on the floor. Using a proper bed base reduces exposure to dust mites as well, which are a common concern for allergy sufferers.For this reason alone, we don’t recommend setting your memory foam or <a href="https://www.leesa.com/article/what-is-a-hybrid-mattress" target="_self">hybrid mattress</a> directly on the floor. But there’s another reason: carpet provides an uneven, soft base. So if you have carpet, a firm foundation is a great investment.Let’s also admit that it’s easier to get into and out of a bed that’s elevated, whether you prefer a modern low-profile lift or an epic Princess and the Pea “run and jump” height (some of us are really tall and don’t actually need a running start). TL;DR: Yes, you should opt for a bed base.

An adjustable base is a beneficial solution for people who suffer from sleep apnea, excessive snoring, asthma, or acid reflux.
<h2>Types of bed bases (and mattresses that pair best)</h2>
There are many bed base options today, from low-profile platforms to fully adjustable frames, so there’s something for every style and preference. Which one is right for you? Here’s what you need to know about
<ul>
 <li>Bed frames</li>
 <li>Bed platforms</li>
 <li>Mattress foundations</li>
 <li>Adjustable bed bases</li>
</ul>
 <img asset_uid="blt04c38f9620871ea5" src="https://images.contentstack.io/v3/assets/bltdab0c7b06198f4c2/blt04c38f9620871ea5/64b00202ce1ee5f8618fdbb6/leesa-bases-frame-01.jpg" alt="leesa-bases-frame-01.jpg" height="auto" /> 
<h3>Basic bed frame</h3>
Start with the basics. A standard <a href="https://www.leesa.com/products/leesa-frame" target="_self">bed frame</a> is the simplest way to get your mattress off the floor with a stable foundation. It's a simple four-sided frame, usually made of metal, that sits on legs or wheels and has either crossbars or slats running across it to hold your mattress. You can also use a bunkie board (a flat piece of plywood or particle board) instead of slats for more solid support. The cool thing is that you can customize a basic bed frame to be as minimalistic or fancy as you want. 
Slats let your mattress breathe: cooler nights, less moisture. Solid surfaces offer more support: mattress longevity, less motion transfer.
 Prefer no frills? Keep the frame as is, and it'll be essentially unnoticeable. Want to feel like Sleeping Beauty? Pair your frame with an ornate, four-poster headboard and footboard, and throw a canopy on top. The bed frame is just the beginning—the sky's the limit here.
The downside is that basic bed frames aren't all that sturdy—especially if made from pine or another softwood—and since memory foam and hybrid mattresses tend to be quite heavy, we recommend a more robust option for better support and motion isolation. But it's a solid choice if you have a traditional innerspring mattress and box springs. 
<img asset_uid="blt6a59c71844793aba" src="https://images.contentstack.io/v3/assets/bltdab0c7b06198f4c2/blt6a59c71844793aba/658c701bc11c0f54adcf7281/leesa-1-1-base-platform.jpg" alt="leesa-1-1-base-platform.jpg" height="auto" /> 
<h3>Platform bed</h3> 
A platform bed is a combination of a bed frame and mattress foundation. It’s sturdier than a basic bed frame, and it has more pizzazz. Instead of metal rails, platform beds usually have decorative sides—think fabric-covered panels or carved wood. A platform bed gives memory foam and hybrid mattresses the support they need, with minimal flex, to prevent uneven wear and sagging.

Some platform bed bases have closely spaced slats, while others offer a completely solid foundation for your mattress. There are pros and cons to each:<ul><li>Slats let your mattress breathe better, which means cooler nights and fewer moisture concerns.</li><li>Solid surfaces provide more stability and support for better mattress longevity and less motion transfer.</li></ul><img asset_uid="blt9a62125ac342c47b" src="https://images.contentstack.io/v3/assets/bltdab0c7b06198f4c2/blt9a62125ac342c47b/6509aa0ba39cd6e7f5acee77/leesa-bases-foundationLP-01.jpg" alt="leesa-bases-foundationLP-01.jpg" height="auto"/> <h3>Mattress foundation</h3> <a href="https://www.leesa.com/products/mattress-foundation" target="_self">Mattress foundations</a> do the work of traditional (outdated) box springs, but they create a better foundation for hybrid and memory foam mattresses. Put a foundation directly on the floor, or pair it with a basic bed base to give it some height. Foundations give you the opportunity to let your inner interior decorator shine by adding your favorite style of legs (also called feet). From chunky to tapered to hairpin, a foundation becomes one with your bedroom when you add a personal touch.Like platform beds, foundations tend to be more aesthetically pleasing than simple bed frames with box springs and may come with slats or solid surfaces. Mattress foundations work well for foam and hybrid mattresses and offer an extremely low-profile way to elevate your mattress off the floor.It’s important to note that Leesa mattresses aren’t made to go on box springs. In fact, because of the lack of support required for modern mattresses, using a box spring with a Leesa mattress <a href="https://support.leesa.com/hc/en-us/articles/24326194987287-What-base-should-I-use-with-a-Leesa-mattress" target="_blank">voids the warranty</a>. There are better options (mentioned right here) that cost the same—go for better. <img src="https://images.contentstack.io/v3/assets/bltdab0c7b06198f4c2/blt3f8030b4641d2977/64f9f10c9e7ba6263cca9a76/leesa-base-adjustable2021-02-split.jpg" width="841" alt="Bed Bases" height="630.75" style="width: 841px; height: 630.75px;"/> <h3>Adjustable bed base</h3> The crème de la crème of bed foundations: the adjustable base. The most basic of these mattress foundations raises the head and foot of your bed to suit your ideal sleeping or lounging position and alleviates pain or pressure. Fancier versions offer additional features like USB charging ports, built-in massage, and LED lighting.Some adjustable bases are all-in-one solutions, while others are made to be placed on top of an existing bed frame or platform bed. They work well with any all-foam mattress, but some hybrid mattresses may not be compatible. The <a href="https://www.leesa.com/products/adjustable-base" target="_self">Leesa Adjustable Base</a> pairs perfectly with any Leesa mattress, including the <a href="https://www.leesa.com/products/leesa-hybrid-mattress" target="_self">Sapira Hybrid</a> and the uber-luxurious <a href="https://www.leesa.com/products/reserve-hybrid-mattress" target="_self">Reserve Hybrid</a>. An adjustable base is a beneficial solution for people who suffer from sleep apnea or excessive snoring, asthma, other breathing problems, or acid reflux. Raising your head by a few inches while sleeping may reduce or even eliminate these issues. An adjustable base also makes it easier for those with mobility challenges or chronic pain to get in and out of bed.Couples who prefer <a href="https://www.leesa.com/article/sleeping-positions" target="_self">different sleeping positions</a>—or even completely different mattress styles—will also appreciate an adjustable base. You can get an <a href="https://www.leesa.com/article/what-is-a-split-king-do-you-need-one-leesa" target="_self">adjustable bed in a split King</a> configuration, where you purchase two Twin XL mattresses, place them side by side, and adjust each side individually.Couples who prefer different sleeping positions—or completely different mattress styles—will appreciate an adjustable base.<h2>Support your mattress in style with a Leesa bed base</h2>Now that you know all the key benefits of giving your bed the right foundation, maybe it's time for an upgrade!Whether you want a simple base that keeps your mattress off the floor or a fully adjustable bed with all the bells and whistles, Leesa has you covered!Our bed bases are fully compatible with Leesa’s complete line of mattresses. That means you check two boxes, satisfying your sleep style and your aesthetic style. With Leesa, choose the perfect mattress and the perfect base for functionality and form.<a href="https://www.leesa.com/collections/bases" target="_self">Check out Leesa's full selection of bed bases</a> for a solid foundation that has your mattress's back—while it has yours.<h2>FAQ</h2>Still have questions about bed bases? We have the answers here!<h3>What kind of base is best for a mattress?</h3>The best base for your mattress varies depending on the <a href="https://www.leesa.com/pages/mattress-buying-guide" target="_self">type of mattress</a> you have. Memory foam and hybrid mattresses usually need a solid or narrow-slatted base for even support—think platform beds, foundations, or adjustable bases.If you’ve got an innerspring mattress, you can get away with a basic bed frame and box spring combo. The key is to make sure your base provides enough support to prevent sagging and gives your mattress the lift it needs for maximum comfort and durability.<h3>What is the difference between a bed frame and a bed base?</h3>A bed frame is just that—an outer frame your mattress rests on. It usually comes with legs and sometimes slats or crossbars, but its more open nature typically isn’t sturdy enough for heavy foam or hybrid mattresses without additional support. A bed base, on the other hand, has a solid or slatted surface designed to give your mattress the support it needs. In other words, all bed bases are bed frames, but not all bed frames are true bed bases.<h3>Can you put any mattress on a bed base?</h3>A platform bed base or mattress foundation will support any type of mattress, including latex, memory foam, hybrid, and traditional innerspring. But not all mattresses are compatible with an adjustable bed base. An adjustable bed will work well with memory foam and some hybrid mattresses, but not innerspring mattresses.<h3>Can you buy just the base of a bed?</h3>Absolutely! If your mattress still has plenty of life left, but your base doesn't quite measure up, buy a bed base on its own. From sleek platform frames to fancy adjustable bases, you have plenty of options to give your mattress the support it deserves without splurging on a new bed setup.

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