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Get a good night's sleep, and you're more likely to wake up alert, energetic, happy and able to function. Since November is National Sleep Comfort Month, try these six tips to help you sleep better and more comfortably.

Six tips for more comfortable sleep

1. Invest in a quality mattress and comfortable bedding. Your sleep comfort depends largely on your mattress. If it's lumpy, too firm or scratchy, you'll toss and turn instead of truly resting. Visit a local mattress store and invest in the best mattress and bedding you can afford—better sleep often pays for itself through improved mood and productivity.

2. Lower the temperature. Your body heat rises slightly while you sleep, so most people sleep more comfortably when the bedroom is a bit cooler. Opening a window or using a fan can produce the same effect if you prefer not to lower your thermostat.

3. Limit big evening meals. A large dinner can increase overnight discomfort, causing indigestion or heartburn and keeping you awake. Step away from the kitchen at least two hours before bed; if you need a snack, choose a small portion of cereal with milk, fruit, or granola.

4. Skip alcohol and caffeine late in the day. Late-afternoon coffee can affect your sleep 10–12 hours later, and an evening nightcap may make you drowsy initially but can wake you during the night. To boost afternoon energy, try an apple, walnuts, or a small piece of cheese instead.

5. Relax before bed. When you're anxious, tense or stressed, your body won't relax easily. Practice gentle yoga, deep breathing, or visualization to calm your mind and help your body follow into restful sleep.

6. See your doctor if problems persist. If you still can't get comfortable at night, talk to your doctor about physical or mental issues that might be preventing adequate rest. Check whether visits to a chiropractor or specialty pillows are covered by your insurance.

With a good night's sleep, you wake up in a better mood and ready to tackle the day. Use these six tips to get your most comfortable sleep this month.

Frequently Asked Questions

How often should I replace my mattress?

Most mattresses last 7–10 years, but signs like sagging, lumps or increased pain indicate it may be time to replace it sooner.

What bedroom temperature is best for sleep?

Many people sleep best with the bedroom slightly cool—around 60–68°F (15–20°C)—but personal comfort varies, so choose what feels best for you.

Will a nightcap help me sleep?

Alcohol can make you drowsy initially but often disrupts sleep later in the night, so it's best to avoid drinking close to bedtime.

When should I talk to a doctor about sleep problems?

If sleep difficulties persist despite lifestyle changes, or you experience daytime sleepiness or loud snoring, consult a doctor to rule out underlying conditions.

Life insurance makes sense for you because it gives surviving family members financial peace of mind if you were to die. But do your kids need life insurance, too? November is National Adoption Month and a good time to consider this insurance option for your children. For specific product options, see Children's Life Insurance.

Receive lifetime coverage

If you pay the monthly premiums, your children can have coverage for life. In many cases they won’t need a health exam later on unless they ask for a larger death benefit.

Enjoy low rates

Most life insurance premiums are based largely on age, so it usually costs less to insure a young child. Permanent policies also lock in premiums for the life of the policy.

Eliminate health exams

Many child policies don’t require a full medical exam. Because children are typically healthier than adults, they are rarely denied coverage—this can matter if a serious condition runs in the family.

Gain cash value

Premiums for permanent life insurance cover the death benefit and build cash value that can grow at a fixed or variable rate. By age 18 the policy may hold cash that can help pay for college, a first home, or a head start on retirement savings.

Cover final expenses

No parent expects a child to die young, but accidents happen. A child’s life insurance policy can help cover final expenses and protect family finances against unexpected costs.

Evaluate your budget

Despite the benefits, your budget may not stretch to include insurance for your children. Make sure you and other dependents are adequately insured first, then weigh the pros and cons for your child; for general context, see Life Insurance: Overview.

Consider alternative saving tools

Roth IRAs and 529 plans help parents save for a child’s future education and retirement. Compare these options with a life policy to choose the best approach for your family.

After you review your options, talk to your agent about which policy, if any, fits your goals and budget.

Frequently Asked Questions

Do children really need life insurance?

Most families do not need a child’s life insurance for income replacement, but policies can cover final expenses and lock in insurability for the child.

What type of policy is common for children?

Permanent life insurance is common because it provides lifetime coverage and builds cash value, but term options are less typical for children.

Will a child’s policy affect future insurability?

One advantage of a child policy is guaranteed insurability later without another medical exam for coverage increases, depending on the contract.

Can the cash value be used for college or other expenses?

Yes—cash value can often be borrowed against or withdrawn under the policy terms to help pay for college or other needs, though loans reduce the death benefit.