We all have too much to do, so take time out and recharge yourself by getting a good night's sleep. The quality and quantity of your sleep can make all the difference in how productive you'll be the next day. Getting a good night's sleep is not just down to your memory foam mattress, here are ten tips to help you get the sleep you need and deserve.

1. Maintain a regular bed and wake time schedule, including weekends.
2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
4. Sleep on a comfortable mattress and pillows.
5. Your bedroom is for relaxing in, it is best to take work materials, computers and televisions out of the sleeping environment.
6. Finish eating at least two to three hours before your regular bedtime.
7. Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
8. Avoid nicotine (e.g., cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.
9. Avoid caffeine (e.g., coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.
10. Avoid alcohol close to bedtime. It can lead to disrupted sleep later in the night.

Have you just purchased a new mattress but now find that it's too hard for you and not quite as comfortable as you thought it would be?

Are you looking for something to make your comfortable bed an even bigger pleasure to sleep in?

Although memory foam mattresses are the ultimate in providing the help to sleep you are looking for, they can be quite expensive. You might want to take a look at other products that are available that can make your life more comfortable without having to spend a lot of money. If the alternatives make a big difference then you can decide whether to invest in a new mattress at a later date.

The most common alternative products to try are memory foam pillows and memory foam mattress toppers. If you have a hard mattress then you can put a memory foam topper on top of your existing mattress to make your bed softer. However, don't try this if your mattress is too soft for you in the first place because a memory foam topper or memory foam pad will only make it softer. It must be just right for you, not too hard and not too soft.

The same high-density Visco-elastic foam that is used in the construction of mattresses is used in mattress toppers. You can get toppers in different thickness but typically they tend to be about 4cm to 6cm thick. This is approximately the same thickness as you might find in a mattress construction with the memory foam layer bonded to a firmer core.

There are so many thickness's of memory foam mattresses that it's confusing as to what is the best thickness. The thickness of the mattress, itself, is only a matter of personal preference, although as a rule of thumb the thicker the mattress the more memory foam it will contain

A 20cm memory foam mattress is probably the minimum you would want to sleep on for any length of time because under the memory foam there are various layers of standard foam that also contributes to the support.

The only thing affecting the quality of support is the amount of temperature sensitive memory foam that's on top. You should look for a mattress that has at least 2" (5cm) of memory foam.

Basically a thicker layer of memory foam means your mattress is better able to mould and support your body, in turn giving you a better nights sleep. As the models go up through the range you will find that not only do they get thicker, and deeper layers of memory foam but you start to get multiple layers of memory foam.

The feel of a memory foam mattress is normally measured in the foams density, the comfort Vs. support balance is found at the 55kg point. The 55kg refers to the weight of a cubic metre of memory foam, the heavier it is the denser it is. If a foam is lighter it will feel softer but also fail to support you properly. As the foam gets heavier and denser it gets firmer until eventually it no longer provides comfort.

This is where the multi-layered memory foam mattresses step in, with a thin soft top layer of memory foam for comfort followed by a much thicker layer of supportive memory foam giving you the best of both.

With most products, it's 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 its time for a new one. However, realizing that it is time for a new mattress isn't always so obvious. Similar to your favourite 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 mattress on a regular basis.

Signs you may need a new mattress or mattress set:

• You wake up with stiffness, numbness, aches and pains
• You had a better night's sleep somewhere other than your own bed (such as a hotel)
• Your mattress shows visible signs of overuse (it sags, has lumps, the interior is exposed, etc.)
• 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, but in general, a mattress 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's why it's a good idea to compare the mattress you are sleeping on now to newer models every few years.

A good bed base is as important as a good mattress. The base takes a lot of the nightly wear and tear and contributes to the bed's overall comfort and support. Never put a new mattress on an old, worn or broken base. When you select your new mattress, check your bed base is in good condition - if it's not you will need to replace this also.

Why should you make your next mattress a Memory Foam Mattress?

Sprung mattresses rely on springs that force upwards pressure against the body. This causes the body stress and results in a restless night. Memory foam works in a completely different way; it absorbs the weight of the body, whatever shape or size, and forms a cradle that moulds to the body contours without pressure or force.

The main points are:

• The heat sensitive Visco-elastic memory foam moulds to the body improving posture and circulation.
• The weight of the body is absorbed by the memory foam preventing bed sores.
• The relaxed body has less desire to move and a more restful sleep is achieved.
• Reduced movement means less stress on joints easing arthritic pain.
• Correct spine alignment has enormous benefits to back pain sufferers
  

The structure of memory foam allows air to flow freely which helps to maintain a constant mattress temperature. The qualities of Visco Elastic ensure the most comfortable sleep possible because the foam is breathable, non-irritating and assists in the dissipation of moisture.

Head - Proper support will encourage the neck muscles relax and help prevent tension headaches.

Back – Aligning the back correctly on a memory foam mattress will lower the chance of back pain.

Pelvis and Hips - A memory foam mattress will mould to the contours of the body, this reduces pressure reducing the risk of swollen hip joints or an aching pelvic area.

Lower Leg and Heels - Circulatory problems which can cause swollen calves and feet can be prevented by spreading pressure. Chaffing and soreness can also be avoided.

Allergy Sufferers – Memory foam is anti-microbial and dust-mite preventative. This makes memory foam superb for people with allergies, particularly asthma. The covers can be removed for regular cleaning.

When you start to look around to find a new memory foam mattress to buy, you'll find a wide variation in price and you may be tempted to buy the cheapest, but this isn't necessarily the best option.

There's a big difference between the various mattresses on offer, both between the quantities and qualities of the materials used - these variations are an important factor in finding a supportive and comfortable mattress that is right for you. This is why you shouldn't be tempted by a budget-priced memory foam mattress when it does not fulfil all of your requirements.

The foam that's used to make memory foam mattresses has spaces (technically called "cells") which allow the air to move through the mattress. In a good memory foam mattress, there will be an even distribution of small to medium sized cells. This gives the air movement, whilst allowing the memory mattress to do its job.

A cheap memory foam mattress will be made out of a foam that has a lower density (i.e. it weighs less for the size), and these have less cells, but bigger ones. When you first get one of these you will be pleased with it, because you'll sink in comfortably. The problems start a while down the line when you find that the lack of adequate foam under you means that you keep sinking until you reach the bottom.

Truth is, you may not even get to that stage. The lower quality foam used in budget memory foam mattresses wears out quickly, and in less than a year, your mattress could be falling apart. You may only realise this when you feel a sagging in the middle, or you may even see it disintegrate around the edges.

What you'll find is that the money you saved by buying a cheap foam mattress will be lost many times over by the fact that you have to replace it after a year or so. By contrast, a good quality memory foam mattress can last for ten or fifteen years.

At Memory Foam Express we source our mattresses from leading manufacturers like Breasely Foam, the UK's largest producer of memory foam mattresses who use a high quality foam that has a better distribution of smaller cells that allows the foam mattress to keep its shape for much longer. Not only do these keep their shape well, they stay as firm and supportive as they did when you got them, so you end up sleeping well for years.

This advice might be difficult for some people to accept, because high quality memory foam mattresses can be expensive, but they really are worth the extra.