l Try to go to bed at the same time every day, even on weekends. This will help keep your biological clock in sync.
l Develop a sleep ritual by doing the same things each night just before bed. A routine cues the body to settle down for the night.
l Unwind early in the evening so that worries and distractions do not keep you from getting a good night's sleep.
l Create a restful sleep environment – sleep in a cool, quiet, dark room on a comfortable and supportive mattress and foundation. If your mattress is 7 years old or older, it may be time for a new one. In general, pillows should be replaced every year.
l Keep work materials and electronics out of the bedroom.
l Exercise regularly, but complete workouts at least 2 hours before bedtime.
l If you sleep with a partner, your mattress should allow each of you enough space to move easily.
l Avoid nicotine, caffeine and alcohol close to bedtime.
l Finish eating 2 to 3 hours before bedtime.
Do you need a new mattress?
With most products, it is fairly obvious when a replacement is needed. If it no longer works or has signs of wear and tear that impair its ability, you know it is time for a new one. However, realizing that it is time for a new mattress and foundation is not always so obvious. Similar to your favorite old chair or worn pair of shoes, your mattress can still feel comfortable long after it has lost its ability to provide your body with the proper support and comfort it needs. Because sleep is so critical to our ability to function and feel our best, it is important to evaluate your sleep set on a regular basis.
Signs that you may need a new mattress and foundation
l You wake up with stiffness, numbness, aches and pains.
l You had a better night's sleep somewhere other than your own bed (such as a hotel).
l Your mattress shows visible signs of overuse (it sags, has lumps, the interior is exposed, etc).
l Your mattress is 5-7 years old.
How long a mattress will last depends on several factors, such as amount of use and original quality. In general, a mattress set that has been in use 5-7 years is no longer providing you with the best comfort and support. Keep in mind that people's bodies change over time, and the need for good comfort and support only increases with age. That is why it is a good idea to compare the mattress and foundation you are sleeping on now to newer models every few years.
What about the warranty?
The warranty on the new mattress and foundation you purchase is not an indicator of how long the product should be used before replacement. The warranty is there to protect the customer from product defects, not against the gradual loss of comfort and support. Having a long warranty does not necessarily mean you should use a mattress for the length of the warranty.