According to a "Sleep Quality Opinion Survey of Hong Kong People", last month, 566 Hong Kong citizens over the age of 18 were interviewed by random telephone calls. It was found that 83% of the respondents had different sleep problems in the last 3 months, of which the most The five common problems in order are: feeling tired after waking up (58%), waking up earlier than the scheduled time (49%), waking up in the middle of the night (42%), difficulty falling asleep (38%), and having nightmares (25%) ).
The harder the mattress, the better?
Hong Kong people "do not take a good look" as usual? Chiropractic Doctor Wang Junhua said:
Even in our clinic, many patients have poor sleep quality, but they don't take it seriously. Based on the above survey data, we can see why I do not sleep well for more than 3 nights a week, why not review it, and think about whether it is caused by the mattress or bedding.
When it comes to choosing a mattress, many people think that the harder the better, and even think that people in the past sleep on the ground. What does the hardness of the mattress have to do with it? Wang Junhua said that people's life and work patterns are very different now and then. We are now working in the office for a long time, and when we spend more than ten hours in front of the computer, our muscles will be strained, so we need adequate rest.
He said that when lying on the mattress, the physiological curvature of the support should be S-shaped when viewed from the side. When sleeping, the neck and waist should be raised in the air. The raised part needs mattress support. The muscles can be fully rested.
If it is not supported, the muscles will not be able to rest for a long time, resulting in imbalance, which will cause joint dislocation, compression, and pain.
Therefore, the mattress should be of moderate hardness, which varies from person to person, depending on the weight and body curvature, and the required supporting force of the mattress.
BMI data to assist selection
One of the simple criteria is to choose mattresses based on people’s BMI. Wang Junhua explained that for adults with a standard BMI of 18.5 to 23, medium-hard mattresses can be used, and softer mattresses can be selected for those below 18.5. Choose a harder mattress.
If a lighter weight person sleeps on a hard mattress, there will be a gap between the back and back due to insufficient pressure, which makes the muscles lack support; while a heavier person sleeps on a soft mattress, it will The waist becomes a C-shape and sinks downwards, and the muscles of the lumbar spine are pulled and compressed, and then backaches and backaches occur, affecting sleep.
The calculation method of BMI is: BMI = weight (kg) / height (m2), Wang Junhua pointed out that this method is not very accurate, but it can be used as a reference for choosing a mattress.
1 minute mattress support test
Since the bearing capacity of the mattress is very important, Wang Junhua pointed out that if you feel muscle discomfort or fatigue after waking up 3 or more days a week, you may wish to perform a "1 minute quick test."
The method is: Lie down on the mattress, and ask someone to help you put a palm into your waist. For example, you can only put your fingers in the space between the lumbar spine and the mattress, which means that the current mattress is still sufficient. As for those who are used to sleeping on the side, when lying down, the bridge of the nose and the spine should be in a straight line, and the spine and the feet should be parallel, otherwise the supporting force of the mattress may have been damaged.
There are many people who wake up with backache and back pain. How do you tell whether it is your own problem or the mattress? Wang Junhua pointed out that his own pain may not appear only when he wakes up. If there is joint misalignment, it will appear throughout the day, especially when sitting patiently and leaving work, the pain and paralysis will be more serious.
If it is related to the mattress or bed, the most tired person after a day of work is normally the moment before going to bed. The pressure on the spine, muscles and intervertebral discs will be relieved after a night of sleep, and waking up should be the most comfortable time. If pain is present for more than half of the time after waking up a week, it may be related to the mattress or bed.
Source: Economic Daily