Sore, stiff or still tired? How to sleep better with easy mattress tune-ups

Every relationship has its rough patches — even the one you have with your mattress. Sometimes it just needs a few adjustments. A little more support here, a little less heat there — small changes that can make things feel right again. Other times, the signs are harder to ignore. You're uncomfortable, you're waking up thinking Why am I still doing this?, and no matter what you try, it's just not working.

And yes, we're still talking mattresses here.

Unlike, say, your dead-end Tinder date, many mattress issues are fixable — and the fixes are often simpler than you'd expect. No major overhaul required. Of course, if the tweaks don't cut it, that's useful information too. It may just mean this mattress was never the right fit or, well, you've moved on.

Either way, the stakes are real.

"If there's anything that sets you up for a successful day, it's sleep," says Dr. Allison Brager , a neurobiologist and sleep researcher on the scientific advisory board of the National Academy of Sports Medicine. "But sleeping on the wrong mattress can prevent you from entering those more restorative stages of sleep or even exacerbate orthopedic issues."

Here, experts break down how to sleep better starting tonight — from simple pillow tweaks to knowing when your mattress has run its course.

Use pillows to improve spinal alignment and sleep quality

Even the best mattress can't offer you a comfortable night's rest if you're using the wrong pillow. Too often, folks choose a pillow (or a stack of pillows ) that bends their neck forward or to one side, which is not a good move for pain-free sleep. Instead, you need to ensure "your neck is neutral and aligned with the rest of your spine," says Dr. Hooman Melamed , a board-certified orthopedic spine surgeon in Beverly Hills, Calif. Here's how to accomplish that, no matter your preferred sleep position :

Side sleepers

Place a pillow between your knees to keep your top leg from twisting your torso forward, and hug a pillow to support your top shoulder, says Brager. A long body pillow threaded between your legs can do both. And if you can, try sleeping without a pillow under your head to reduce strain on your neck . Can't? That's OK. Yahoo editors found the six best pillows for side sleepers .

Back sleepers

Slide a small pillow under your knees to reduce pressure on your lower back. "You might also try thinner pillows under your shoulders for added support," Melamed says. (Check out the best pillows for back sleepers , tried and tested for months.)

Stomach sleepers

Since sleeping on your stomach puts your spine in an unnatural position, Melamed recommends making every effort to reposition yourself onto your back or side. If repositioning is unsuccessful, ditch the pillow under your head (or try one of these best pillows for stomach sleepers ) and place a thin pillow beneath your pelvis and lower abdomen to help relieve some of the pressure on your back. 

For more pillow help, check out Yahoo's tried and tested favorites featured in our best pillows of 2026 list and our best pillows for neck pain guide.

Use a mattress topper to adjust comfort and firmness

Truth: Putting a mattress topper on top of a sinking bed isn't going to make it more supportive. It's a Band-Aid. That said, if your bed isn't old and failing, the right topper can still "buy you a little more time," says Melamed. Here's what to look for based on your specific complaint:

• You need more support:"A firm mattress topper, not just a soft pad, can sometimes add enough support to help your muscles relax," says Dr. Christopher Gay , a pain management physician, anesthesiologist and president of Alaska Center for Pain Relief in Anchorage.

• You're craving "sink":If you're on a mattress that feels a bit too firm, try a three-inch foam topper, such as the TEMPUR-Adapt Supreme , to give you that "hug" feeling. Foam toppers can also help relieve pressure points. 

• You want to reduce motion transfer:A memory foam topper, such as the  ViscoSoft Dusk topper , can help absorb movement, preventing a ripple of vibrations across the mattress.

• You're a hot sleeper: Dense foam mattresses tend to trap body heat, which can leave you feeling warm — or downright sweaty — overnight. That's when a breathable mattress topper can be a "great investment," Brager says. Toppers made of latex , open-cell foam or phase-change fabrics can help disperse heat and improve airflow — though they won't actively cool the way more advanced systems do.
  
  If a topper isn't cutting it, it's time to zoom out and look at your entire sleep environment.

Fix an overheating sleep setup 

If you're consistently overheating, your mattress may be part of the problem — but it's rarely the only one. "Adjusting temperature is how we manipulate sleep in the lab," Brager says. In order to fall and stay asleep, your body temperature typically drops by 1 to 2 degrees Fahrenheit, and when it reaches its lowest point, you're most likely to hit REM sleep — that most restorative stage, she says. The fix isn't just cranking the AC — it's dialing in your entire setup, from your room to your bedding.

Start with the basics:

• Adjust your room temperature:According to sleep experts, the ideal temperature for sleep  is between  60 and 67 degrees , regardless of the season. If needed, use a cooling fan and set a programmable thermostat that can automatically adjust the temperature.

• Swap your sheets:Percale and linen sheets are more breathable than sateen or jersey. "Spending on high-quality linens goes a long way in keeping you comfortable," Brager says. Find out which are the best cooling sheets , tested and reviewed by Yahoo.

• Add a cooling pad:If a breathable topper didn't do the trick, a more high-tech pad that actively regulates temperature by circulating cooled water through the bed may be the ticket. That extra cooling power can make a real difference for those who run hot. In a small 2022 study , menopausal women who used a cooling mattress pad saw a significant drop in hot flashes and sleep disturbances. And an Australian report found that folks who slept on a temperature-controlled mattress cover reported feeling more comfortable, falling asleep more easily and being more satisfied with their sleep when the cooling feature was turned on. ( Get more menopause sleep help .)

  While these systems — like the Eight Sleep Pod and Chilipad — can rival the cost of a new mattress, they're still markedly less expensive than smart cooling mattresses like the Sleep Number Climate360 Smart Bed .

Why mattress hygiene is quietly wrecking your sleep

You've probably heard plenty about sleep hygiene , but there's another kind of hygiene that may be costing you more sleep than you realize.

Over time, your mattress accumulates dead skin cells and moisture — exactly the conditions dust mites need to thrive. It's estimated that anywhere between 100,000 and 10 million dust mites call your mattress home. That's not just gross, it can also trigger asthma attacks and allergies in up to 30% of people with sensitivities, which can seriously mess with your sleep.

The impact is real: When compared to those without allergies, people with dust mite–related allergies report more poor-quality sleep, nighttime waking and trouble falling asleep, according to a study in Allergy, Asthma & Clinical Immunology . And a survey of people with asthma found that about a third wake every night due to symptoms.

The good news? "There's a lot of regular maintenance and care we can be doing to help," says Joseph Dzierzewski , senior vice president of research and scientific affairs at the National Sleep Foundation. Here's what to do:

Reduce dust mites in your mattress

Start with a zippered mattress protector — one that fully covers your mattress and is labeled allergen-proof or dust mite–impermeable — and wash it regularly. These types of covers can reduce dust mite allergen levels — in some cases by more than 70% . If you want extra assurance, look for one certified asthma- and allergy-friendly by the Asthma and Allergy Foundation of America (AAFA), such as the AllerZip Smooth mattress encasement or the National Allergy BedCare Cotton mattress cover .

But even the best mattress protectors are not a one-and-done fix — they work best alongside regular cleaning habits. 

Follow a regular cleaning schedule

Here's what that upkeep looks like — most of it takes less effort than you'd think:

• Daily:Let your bed air out in the morning — warmth and moisture from your body can encourage dust mite growth, so there's no need to rush to make your bed.

• Weekly:Wash all bedding (sheets, pillowcases and blankets) in hot water to control dust mites, according to the Mayo Clinic .

• Monthly: Wash your mattress pad or protector , unless it gets soiled sooner.

• Every six months: Vacuuming your mattress helps with general upkeep. For best results, use one with a HEPA filter , like the Shark PowerDetect Upright Vacuum Cleaner , which earned the title of best upright vacuum in Yahoo testing . (If you have allergies, the AAFA advises vacuuming more frequently.)

• Every two years:Replace pillows as they can accumulate dust mites . Also, be mindful of how pillows wear; when support starts to fail, get a new one before it's a literal pain in the neck. (To find your perfect pillow, check out Yahoo's best pillow guide .)

• Every five to 10 years:The lifespan of mattresses varies, but this is a good guideline for when it might be time to invest in a new one, Melamed says. 

How mattress sagging steals your support — and what to do about it

A sagging mattress doesn't just feel uncomfortable — it can shift your spine out of alignment all night, making it harder to reach the deeper, restorative stages of sleep. Sidestepping that sag is far easier than trying to fix it once it starts. "I see people piling soft layers on top of a sagging mattress, which just makes the sag deeper," says Gay. "But what you need to know is, if the base support is gone, you need to build it back up, not cover it up." Fixing mattress sagging, or at least slowing it, comes down to a few targeted changes.

• Slide plywood under your mattress:Adding a piece of plywood beneath it can give your mattress an extra layer of support and might even help prevent sagging, reports mattress brand Saatva .

• Rotate your mattress:"You want it to wear evenly; otherwise, it may sag in spots you need the most support," Melamed says. He recommends rotating every three to six months. (Flipping it is also smart, but many mattresses are one-sided.)

• Use the right bed frame:Many foam and hybrid mattresses perform better on a firmer base , like a platform or closely spaced slats, and can wear out faster on a traditional box spring. If your box spring is more than eight to 10 years old, it may have lost enough of its own support to accelerate sagging in the mattress above it — and is worth replacing even if the mattress itself seems fine. For larger mattresses, a center support can help prevent bowing over time, according to the Better Sleep Council .

Not sleeping better? It might be your mattress

If you're still not comfortable after making these adjustments, the problem may be beyond your fixing. "One of the biggest clues is when pain gets better as the day goes on," says Gay. "If you wake up stiff and achy but feel pretty good by mid-morning, that can point to your mattress. And if you sleep better somewhere else, that's another strong signal that it's time for a new bed."

Your mattress won't send you a breakup text, but it does leave clues. Watch for:

• Visible sagging in one area

• Waking up stiff or achy

• Tossing and turning due to an inability to get comfortable

• Stuffy or runny nose at night (may be caused by a buildup of allergens) 

How to choose the right mattress

Officially ready to break up with your mattress? It's OK. You did everything you could. But before you jump into bed with a newbie, it's important not to repeat your mistakes — and to do all the research you can upfront to ensure you're landing on a keeper.

Here's where to start:

• Not sure if it's really time?Read: Tell-tale signs it's time to replace your mattress

• Zeroing in on the right size: How to choose the mattress size for your needs

• Choosing the right feel: Your guide to mattress firmness options

• Understanding your options: Mattress types explained

• Need a step-by-step: How to choose a mattress

Shopping logistics:

• How to buy a mattress online

• When's the best time to buy a mattress?

• What is white-glove mattress delivery — and is it worth it?

After you buy:

• How to care for your new mattress (and make it last longer)

• How to get rid of an old mattress the right way

FAQs

What is good sleep hygiene?

Sleep hygiene is a set of daily habits, routines and conditions that make it easier to fall and stay asleep and get quality rest, according to Harvard Health . Think of habits like a consistent sleep/wake schedule, keeping your room cool and dark, avoiding caffeine and screens before bed and, yes, rotating and replacing your mattress regularly. "The key is doing these things consistently," Dzierzewski says. "A good mattress is an important part of the sleep ecosystem." 

How can I optimize my bedroom temperature for sleep? 

Thermoregulation is incredibly important and, luckily, easy to control, Brager says. Start by setting the thermostat between 60 and 67 degrees Fahrenheit; wear lightweight, breathable pajamas ; use layered bedding and opt for a mattress that promotes good airflow, like a hybrid or innerspring. ( Check out the cooling mattress Yahoo testers liked the most .)

How does screen time affect sleep quality? 

Whether you're scrolling on your phone or iPad or watching on your TV, screens emit blue light that tricks your body into thinking it's daytime. And, even the I've-seen-it-a-million-times repeat of The Office is still mentally stimulating. Both factors can make it harder to fall asleep, stay asleep and get deep, restorative sleep, according to a 2024 systematic review and meta-analysis . The best course of action: Limit the number of screens in your bedroom and instill a screen cut-off time every night at least an hour or two before bedtime .

How often should I replace my mattress?

Most mattresses need to be replaced every five to 10 years, although there can be exceptions. The truth is, "the vast majority of us hold on to mattresses longer than we should," Dzierzewski says, noting that it's costing us precious sleep.

Meet our experts 

• Allison Brager ,PhD, neurobiologist, sleep researcher and member of the National Academy of Sports Medicine's Scientific Advisory Board

• Hooman Melamed ,MD, board-certified orthopedic spine surgeon and sports medicine expert in Beverly Hills, Calif. and a member of the American Academy of Orthopedic Surgeons and the Scoliosis Research Society 

• Christopher Gay ,MD, pain management physician, anesthesiologist and president of Alaska Center for Pain Relief in Anchorage

• Joseph Dzierzewski ,PhD, senior vice president of research and scientific affairs at the National Sleep Foundation 

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.