There are many factors that go into a good night’s sleep. Your sleeping environment is the most essential to sleeping well. The room that you sleep in must be free from noise, free from bright lights, free from clutter and have a comfortable bed. A comfortable bed involves clean sheets, the right type of pillow for you and just the right mattress.

A good mattress is essential to a good night’s sleep. What qualifies as a good mattress? The optimal mattress will offer comfort in the form of proper cushion and recoil, while providing firm enough support for a person’s back, legs and neck. The best mattress will distribute a person’s weight evenly so that you won’t wake up sore. This comes from the firmness of the mattress. While a great deal of people seem to prefer a very firm mattress, scientific research has been inconclusive due to the differences in every person.

How long does a mattress last or when should I buy a new mattress? The life of the mattress is  reliant on whether  the mattress is used everyday or for guests only, the quality in which the mattress was created, along with the weight and sleep patterns of the user. Taking all of these things into consideration , the average mattress should be replaced every 5-7 years.

When shopping for a mattress, doctors recommend that you purchase a mattress that supports the natural ‘S’ curve of your back while allowing you to completely relax. You should spend anywhere from 15-30 minutes ‘trying out’ a mattress. That’s right. Lie down in the middle of the mattress store and  turn over just like you were sleeping. Now don’t do this quickly. It takes your body 15-30 minutes to relax, so lay down and wait for relaxation to happen.

Keep in mind that there are many types of mattresses. There are traditional coil, air, latex and memory foam. A good mattress is not made up of all the bells and whistles, nor is it the most expensive. It is the one that fits your needs and your body. The one that offers support and evenly distributes your weight. A good mattress allows you a deep, restful sleep so that you can wake in the morning feeling refreshed and rejuvenated not groggy, sore, achy and tired.

Keep in mind, when you’ve eliminated the stress from your bedroom and eliminated any other issues that might be interfering with your sleep patterns, it’s time to look at getting a new mattress. If you’re mattress is over 8 years old don’t try to justify keeping it.  A good mattress equals a good night’s sleep which equals better health.

It’s not uncommon for adults to experience sleep loss, but it’s also not impossible to fix the problem. We’ve compiled a few “can’t sleep” tips for drowsy adults.

Can’t sleep again? You’re not alone! Studies show that at least half of the population will experience some form of insomnia during lifetime. While insomnia is slightly more common in children, it tends to last longer in adults. While a single day of stress may result in the loss of a single night’s sleep for a child, adults tend to carry that stress over. And it’s not just stress that causes us to lose sleep. More than any other age group, older adults lose sleep because of medical conditions like obesity or depression.

The good news is that the majority of adults that can’t sleep are experiencing acute or short-term insomnia. These bouts of sleeplessness are not only temporary but are also highly treatable. Here is just a short list of our “can’t sleep” tips for adults:

Avoid any foods or drinks that affect your body chemistry. This includes caffeine, alcohol, processed sugars, and even nicotine. Each of these substances affects your body’s ability to regulate sleep. While alcohol may help you to fall asleep initially, your ability to maintain deep sleep could be compromised, or you could oversleep which in many cases is just as harmful as sleep deprivation and which can also encourage depression. If you have to have your caffeine fix, then have it during the day. Try to choose a more sleep-friendly alternative at night like caffeine-free tea or a glass of warm milk.

Prep your bedroom. Use blinds or dark curtains on your windows, burn candles of a soothing scent, make sure the room temperature is comfortable… Do whatever it takes to make your bedroom a temple of relaxation.

Keep your bed sleep-specific. For many adults their bed remains a comfort zone, but if you talk in your bed, read in your bed, watch TV in your bed, work in your bed, etc you stop associating it specifically with sleep which may make it hard for you to relax when you climb under the covers at the end of the night. Put a desk or chair in your room if it helps, but from now on the only thing you should be doing in your bed is sleeping.

Cut back on naps. We know that for some adults it’s hard to get all the sleep you need in one go, but napping during the day can make it hard to maintain deep sleep at night. Instead of napping for an hour during the day, use that extra hour to get everything done quicker and then go to bed early.

Know when you need more. If you find yourself spacing out during work, church, or school and if you find yourself dozing off during downtime then you’re definitely not getting enough sleep! Too many adults have bought into the myth that they can get by on six hours or less when in truth most adults still need at least seven to ten hours of sleep.

While small bouts of sleep loss are common, you need to know when to see a doctor. If you are experiencing long-term sleep loss, are not reaching the deep sleep stage, or are having trouble sleeping for more than an hour or two at a time, then it’s time to call your doctor. Also, if you feel so tired that it is affecting your ability to think or function then you may have an underlying medical condition that deserves immediate attention.