Q. What's the best mattress?
A. To determine the mattress that's best for you, we recommend using the process of
elimination to weed out the ones you don't like. Go to a retailer and use the "rest test" to
narrow down your choices. As you lie down on the mattresses, pay attention to three of the
mattress's most important features: comfort, support and space. The mattress that best
fulfills the combination of these needs is the "best" mattress for you. If you sleep with a
partner, bring that person with you to test out the mattresses. After all, you will need to
reconcile what you like best with what your partner likes best.

Q. How can you best shop for mattresses?
A. You need to understand your needs before you start shopping. We recommend that you
think about your lifestyle. How has it changed since you last bought a mattress and how
might these changes affect your purchase? And what about your body? Has it changed and
how has this affected your needs for support or your comfort preferences? Finally, think
about space needs and if you have a partner, take your partner with you to shop for a new
mattress. It's important to find something to meet both your support needs and comfort
Armed with this information, go to a mattress retailer you trust, someone who will answer
your questions with information. Then, take a "rest test" to compare the feel of different
mattresses by lying down on them. You will quickly find some mattresses you like and others
that do not meet your personal comfort preferences and support needs. Through this
process of elimination, you can determine which mattresses you like best.

Q. Why is sleep important?
A. Sleep is a key part of a healthy lifestyle. Like eating right and exercising, sleeping well is
essential to feeling your best during the day. It affects how you feel, your relationships, your
productivity and your quality of life. While you sleep, your brain goes to work, consolidating
the day's learning into memory and energizing the body.

Q. Is it true that napping can be bad for you?
A. There's nothing wrong with taking a short nap to help refresh you during the day. But if
you find you're napping all the time, it could be a sign that you aren't getting as much sleep
as you should. Or that you're not getting the deep, restful sleep you need at night.

Q. Does the mattress affect how a person sleeps?
A. Yes. The mattress has the potential either to encourage sleep or rob you of sleep.
Whether your mattress is a sleep friend or a sleep foe can determine how refreshed you
feel in the morning. If you're tossing and turning more at night or if you're waking up feeling
stiff or sore after a night's sleep, it could be a sign that your current mattress is no longer
the best for you. Your body appreciates a comfortable, supportive mattress and will let you
know if it's not up to the task.

Q. How much sleep does the average person need?
A. The average person needs 7-8 hours a night, but it differs for every person. Some
people may need as much as 10 hours a night and others need much less. If you sleep
longer on the weekends than during the week, you probably aren't getting the sleep you
need every night.

Q. What are some ways to get a better night's sleep?
A. A few key things should help. Try going to bed and getting up at the same time every day
– even on the weekends. This will help keep your biological clock in sync. Develop a sleep
ritual by doing the same things each night just before bed. Parents often establish a routine
for their kids, but it can help adults, too. A routine cues the body to settle down for the
night. Another hint: Unwind early in the evening so that worries and distractions don't keep
you from getting a good night's sleep. Finally, create a restful sleep environment – sleep in
a cool, quiet, dark room on a comfortable, supportive mattress and foundation – to get your
best night's rest. If you're sleeping as much as you need, but still find that you're sleepy
during the day, you should consult your doctor to see if you might have a medical condition
interfering with your sleep.

Q. What's the right amount of sleep?
A. It differs for every person. Some people may need as much as 10 hours a night and
others need much less. The average person needs 7-8 hours a night. If you find yourself
sleepy during the day, you probably need more sleep at night. Or if you sleep longer on the
weekends than during the week, you probably need more sleep during the week.

Q. What can shift workers or people who work at night do to sleep better?
A. Anyone who sleeps during the day needs to make sure their room is dark – use heavy
window coverings to block out the light. This is important for everyone, but particularly for
people who sleep when it's bright outside. Also, make sure your room is cool, between 60 to
65 degrees Fahrenheit (16 to 18 degrees Celsius). Sleep on a comfortable, supportive
mattress and foundation that offers you enough space to move around comfortably. And
sleep in a room that's quiet. The sleep environment is a very controllable part of good sleep
– whether you're sleeping during the day or at night. You can adjust the temperature,
replace an uncomfortable or worn-out mattress, block out noise with earplugs or a white
noise machine and keep light from your bedroom with dark blinds or eye shades.
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Q. Is there a problem with falling asleep on the sofa watching television, not
falling asleep in bed?
A. If you regularly fall asleep on your sofa, you may not be getting as much sleep as you
need at night in your bed. Or maybe your sofa is more comfortable than your bed! In either
case, you should make sure to practice good sleep habits – from sleeping on a
comfortable, supportive mattress to not drinking alcohol too close to bedtime. And try to get
more sleep – it may change how you feel during the day. Check out the Better Sleep Guide
for tips on how to get a better night's sleep.

Q. Where should I go for information if I think I have a sleep-related health
A. If you've tried the common sense tips from our Better Sleep Guide, and you know you're
sleeping in a restful bedroom environment including a comfortable and supportive mattress,
you should see your doctor. You may have a medical condition that interferes with getting a
good night's sleep.

Q. What if there's no time for sleep? What can people do to sleep better?
A. Sleep needs to be a health priority. It affects every aspect of your day-to-day living. If
you can't say "yes" to sleep, make sure to make the most out of the sleep you get. Exercise
regularly – people who exercise a few times a week sleep better than people who don't.
Also, avoid caffeine, alcohol and tobacco products late in the day. All can interfere with
sleep. You need to create a restful sleep environment so the sleep you get is restorative
and uninterrupted. Sleep in a dark room, on a comfortable, supportive mattress. Keep the
room cool and quiet. And if you find yourself too stressed to sleep, make a list of all the
things you need to do. Once you've made your to-do list, give yourself permission to relax
and sleep. You'll need the energy to tackle your tasks in the morning.

Q. Can people make up for lost sleep during the week by sleeping in on
A. No. If you sleep more on the weekends than during the week – and many of us do – this
indicates that you have a "sleep debt." A sleep debt accumulates when you don't get
enough sleep. The only way to reduce the debt is to sleep as much as your body needs
every night. Make sure you're getting the right quality of sleep as well. Sleep in a cool, dark,
quiet room on a comfortable, supportive mattress to get your best night's sleep.
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Q. How can someone tell if they have a sleep disorder?
A. If you've looked at your sleep environment and your everyday routine to make sure
you're not sabotaging your sleep and you still feel sleepy after getting a full night's sleep,
you should see your doctor. You may have a medical condition that interferes with getting a
good night's sleep. Check out our Sleep Disorders link for more information.

Q. How can you tell when a mattress is "used up?"
A. Your body should tell you when it's time for a new one – but are you paying attention? If
you regularly wake up feeling stiff and sore or if you aren't sleeping as well as you did a
year ago, it may be time to replace what you're sleeping on. At least twice a year, check for
visible signs of wear and tear and ask yourself if you're sleeping better or worse than you
did a year ago and if a new mattress might improve your sleep. This regular sleep check-up
will help ensure your mattress is still doing its job.

Q. What should people look for in a new mattress?
A. Four keys to keep in mind are support, comfort, space and matching sets. The mattress
that's right for you will keep your spine in proper alignment – how your spine is when it's in
good standing posture – supporting your body and cradling it along its curves. The right
mattress will also be comfortable for your body. Keep in mind that your comfort preferences
are likely to change as you age. Make sure the mattress provides enough space for easy,
free movement. Couples should sleep on a queen or king-size mattress. And keep in mind
that a mattress and foundation are designed to work together. Buy them as a set and get
the most out of your investment in yourself.

Q. How often should mattresses be replaced? How long do they last?
A. Mattresses wear out on different timetables. This is due to numerous factors such as how
the mattress was used (guest room, master bedroom, doubled as a trampoline for the kids),
whether it was cared for properly and/or the quality of the mattress itself. Other important
considerations are how personal comfort levels or a person's lifestyle and body may have
changed over the years. We encourage you to think about these things and ask yourself
the following questions:
• Are you sleeping better or worse than you did a year ago?
• Are you waking up feeling stiff and sore?
• Does your mattress have visible signs of wear and tear?
• Would a new mattress improve your sleep?
If the answer is "yes" to any of these questions, then it's time to consider purchasing a new
mattress. And because people tend to overlook their mattresses and don't think about
them, we recommend that you "check" your mattress using these four questions on a
regular basis – at least twice a year – to make sure mattress wear and tear isn't sneaking
up on you and disrupting your sleep.
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Q. How much money should be spent on a mattress?
A. Your rest – the amount and quality of your sleep – is a critical factor in your overall well-
being. It can affect how you feel physically and mentally as well as your productivity.
Accordingly, we urge you to invest in your rest, and spend enough on a mattress to ensure
that your individual comfort and support needs are being met. Be sure not to shortchange
yourself out of a good, quality night's sleep and buy the best mattress you can afford. The
average person spends one-third of his or her life in bed. This equals 220,000 hours over
the course of a lifetime! And the mattress is the most used piece of furniture in the home.
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Q. What can new parents do to sleep better?
A. There's nothing more challenging than taking care of a new baby. The good news is, as
babies grow older, they sleep for far longer periods at a time and soon will sleep through
the night. In the meantime, know that erratic sleep schedules and getting up in the middle of
the night will be part of your lives for the next few months. So make the most of the sleep
you can get – provide yourself and your husband with a restful sleep environment. Sleep in
a cool, dark room on a comfortable, supportive mattress. That way, you'll get the best sleep
you can, even if it's for shorter periods of time. And learn to sleep when your baby does. It
may be tempting to tackle chores while your baby sleeps, but a quick nap will help boost
your energy. Sleep is as important to you as it is to your child.
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Q. How much sleep do children need?
A. Kids need at least nine hours of sleep each night to be star students. To help make sure
your kids get the sleep they need, make sure your child's bedroom is conducive to a good
night's sleep – your child's room should be cool, quiet and dark and he or she should be
sleeping on a comfortable, supportive mattress. For more information on kids and sleep,
check out the Garfield Star Sleeper Campaign
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Q. Should a parent pass down an old mattress to a child?
A. If a mattress is no longer comfortable for you, it's not good enough for someone else –
especially your child. As kids grow, they need supportive and comfortable bedding as well.
Be sure your children have enough space to move around comfortably as they grow. In
addition, your child's first "big girl" or "big boy" bed may not provide enough space or
comfort for your adolescent.
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Q. What are bed bugs?
A. The common bed bug, Cimex lectularius, is a small, brownish, flattened insect that feeds
solely on the blood of animals. Adult beg bugs are approximately 3/16-inch long (slightly
smaller than an apple seed) and reddish brown with oval, flattened bodies. They can
sometimes be mistaken for ticks or cockroaches. The babies (nymphs) resemble adult bed
bugs, but are smaller and lighter in color. Eggs are whitish and not much bigger than dust
specs. Bed bugs do not fly, but can crawl swiftly over floors, walls, ceilings and other
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Q. Where do bed bugs live?
A. Their name is actually deceiving because bed bugs can live in almost any crevice of any
household item. Sofas, chairs, nightstands and dressers, along the edge of baseboards
and wall-to-wall carpeting, cracks in wood molding, ceiling-wall junctures, behind wall-
mounted picture frames, clocks, phones…anywhere that has a dark, protected location, a
bed bug can set up its home. Bed bugs tend to congregate and it is typical to find many in
the same location. Bed bugs may occur in all sorts of places besides hotels, homes and
apartments. Recent press reports show they are also infesting such places as clothing
stores, movie theatres, hospitals, schools and office buildings. In mattresses, they tend to
congregate along the seams and edges. They also hide in box springs, bed frames and
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Q. How do I get bed bugs?
A. These pesky critters are quite efficient hitchhikers. They usually are transported into
dwellings on luggage, clothing, beds and furniture. Since bed bugs are so small, it's difficult
to detect them after they've hitched a ride in your luggage or household items.
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Q. How do I prevent infestation?
A. The following precautions can help prevent bed bugs from entering your home:

•Do not bring curbside items (especially beds and sofas) indoors as these may harboring
bed bugs.
•If you are traveling, make it a habit to inspect your bed for bed bugs before unpacking.
Remove sheets, blankets, etc. And examine the seams of the mattress and upper edge of
the box spring for any signs of bed bugs or their droppings which appear as darkish
spotting or staining. The seams and corners at the head of the bed (the pillow end) are
especially critical. Although bed bugs often reside behind hotel head boards, these can be
heavy and difficult to remove except by trained individuals.
•Avoid storing your luggage on the floor or bed. Bed bugs are less likely to infest suitcases
and other belongings if placed on a table top, luggage stand or other hard surface.
•When returning home from travel, put all your laundry immediately into the washer or dryer
on warm or hot cycle. Either method is effective at killing bed bugs and their eggs. It may
also be prudent to store your suitcase in the garage, basement, etc., rather than in living
areas of your home. These precautions are especially important, upon returning home,
should you experience bites or suspicious itchy welts during you travels.
•Some travel sites are now offering advisories on which hotels have reportedly had
incidents involving bed bugs. While many of such reports are unconfirmed, they can
provide guidance to concerned travelers.

Q. I think I have bed bugs, what do I do?
A. Bed bug extermination can be difficult, especially when the problem is allowed to persist.
During the beginning stages of an infestation, bed bugs tend to congregate in beds and
sleeping areas. If the infestation grows and spreads beyond your bed, eradicating them can
be more difficult. If you get bed bugs, it’s prudent to hire a professional exterminator.
Professional exterminators know what to look for and have the necessary tools for
managing the problem. Bedding and garments will need to be bagged and laundered at a
minimum of 120 °F. Alternatively you can place clothing, toys, backpacks, shoes, etc. in a
dryer set at medium-high heat for 10-20 minutes. The heat will kill all stages of bed bugs,
including eggs. If items can’t be laundered and/or run through a clothes dryer, you may be
able to dis infest them in trash bags placed outdoors in a hot, sunny location or inside a
closed vehicle for at least a day. The internal temperature must reach at least 120 degrees
or higher in order to be effective, so if you try this, the fewer items in the bag, the better, so
that the heat can penetrate to wherever the bed bugs may be hiding. Sometimes, it
becomes necessary to throw out heavily infested items, but it's best to consult with a
professional before doing so. Mattresses and box springs can often be protected in
zippered encasement's rather than having to be discarded.
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Sleep Facts - Answers - Questions

Sleep Sound - Sleep Problems - Shopping for a Mattress
Children and Sleep - Bed Bugs
Article taken from Better Sleep Council.
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