Common sense says if you can’t sleep, your mattress is to blame. Well, yes; however, that is not the only potential saboteur of sleep. There are a few issues you might need to address.

We’ve all been there, and Anne El Bey knows how frustrating it can be to toss and turn all night. Please keep reading for advice on some things you can change to help you get the sleep you deserve; it requires no medication.

A bad mattress is bad for business

By business, of course, we mean the business of keeping yourself well. Providence Health explains sleep is insanely important, and you cannot underscore it enough. If your mattress is over eight years old, then it’s probably seen better days.

While it might cost you a pretty penny, investing in a new mattress is a great way to spend money — although the most expensive selections aren’t necessarily the best ones for you. That said, you need to decide whether you’re ready to invest in one of the bed-in-a-box versions or if you’re more comfortable heading to a store to feel them before you commit. Good Housekeeping recommends checking into the return policy with whatever you decide and think about details like how much bounce you prefer and whether a pillow top is a must-have.

Spruce up your sleep space

It might surprise you to learn more in your bedroom that interferes with sleep than just your bed. If the room is cluttered, Redfin explains, it can lead to underlying tension that can interfere with your sleep. Do some tidying up, give the room a good cleaning, and deal with any negativity lingering in the space.

Turn a critical eye towards the room conditions. Keep the room on the cool side, between 60 and 67 degrees. And, if light or noise coming in from outside, address that as well; you’re better off with full darkness and quiet.

Put the phone down or keep it close by

One of the worst things you can do for healthy sleep is to scroll through your social media accounts during the night or try to sneak in a video chat session with the grandchildren. Your phone emits blue light. It’s like shining sunshine directly in your retina when you’re trying to enjoy the darkness.

Just because you should not use your phone as a reading–or Facetiming–device before you fluff up your pillow does not mean that it doesn’t have value when the lights go out. There are many apps available for download right now that encourage healthy sleep.

A few great apps to consider:

• Sleep Time

It tracks and captures your overnight sleep cycles and helps you record dreams, preventing forgetfulness. Plus, it will help you expand your self-awareness.

• SnoreLab

It’s an app for those of you who think you snore but don’t have a bed partner to kick you out of bed in the middle of the night.

Yoga-not YOLO

True enough, you only live once, but you should not spend your best years fighting sleep. Fortunately, yoga is an accessible practice that can help you enjoy your days and get the most out of your nights. First, yoga can help reduce stress. More than that, from a physiological standpoint, a good yoga routine can stabilize your nervous system and help you conquer pain and discomfort.

The yoga poses that work for you may differ from someone else’s, so talk to your instructor for ideas on things that are easy to do at home before bed. If nothing else, give yourself a good stretch before turning down the sheets. And remember, yoga can also improve balance, an issue that you’ll want to get ahead of as you pass your 65th birthday and beyond.

Far too many otherwise healthy seniors suffer from sleep deprivation. Unfortunately, this makes you cranky, and even one or two nights of poor sleep can affect your mood and attitude. But, with the above tips, you don’t have to suffer, and you don’t have to resort to unnatural alternatives like sleeping pills or alcohol to get a good night’s rest.

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