The Better Sleep Council (BSC) and the Council for Responsible Nutrition (CRN) have issued simple tips to sleep better, stress less and live healthy, especially during these worrisome economic times.

New research confirms that cyclically poor sleep can elevate stress, and improving sleep quality reduces and helps manage everyday stress. The Oklahoma State University (OSU) study, “Back Pain, Sleep Quality and Perceived Stress Following Introduction of New Bedding Systems,” was published in the March 2009 Journal of Chiropractic Medicine.

“When you’re stressed, and similarly when you are tired, every aspect of your waking life is affected, from work to personal relationships and even concentration,” says BSC spokesperson and lifestyle expert Lissa Coffey. “Controlling stress and getting a good night’s rest start by evaluating your lifestyle and creating a healthy daily regimen that you can stick to. This includes adequate sleep, balanced diet, daily vitamins and healthy exercise.”

The OSU study also reveals that the mattress plays a critical role in the sleep-stress relationship and quality of sleep. In fact, the OSU study found that significant decreases in stress paralleled reports of a good night’s sleep on a new mattress, compared to one that is five years or older.

The BSC advises consumers to take time in May, which is “Better Sleep Month,” to evaluate their mattress for optimum comfort and support and consider replacing it every five to seven years.

Being active and eating healthy plays a large role. And with healthcare costs and unemployment rates increasing, CRN says that now, more than ever, it’s important to think about taking an integrative approach to preventive healthcare.

“Studies show that healthy individuals tend to engage in many healthy habits—eating a healthy diet, taking supplements, exercising regularly and getting adequate amounts of sleep—as an integrative approach to wellness,” said Douglas MacKay, ND, vice president, scientific and regulatory affairs, CRN. Dr. MacKay, a licensed naturopathic doctor, says certain supplements, including melatonin, magnesium and calcium, may help individuals relax or promote healthy sleep patterns.

“Herbals and other dietary supplements can be safe and effective ways to help individuals achieve quality sleep,” he said. “You should consult a doctor or healthcare professional to determine which supplements are the best regimen for your lifestyle.”

The groups offer the following tips to consumers:

Sleep soundly. Commit to getting seven to eight hours of sleep a night and keep a consistent sleep-wake schedule. If sleep problems persist, be sure to see a doctor, but also evaluate your bedroom environment and your mattress. If your mattress is uncomfortable, or more than five to seven years old, it could be robbing you of sleep and it might be time to replace it.

Eat right. Map out a healthy diet that’s right for you. Consult a healthcare professional, such as a doctor, registered dietitian or naturopath, to help guide your plan and make sure you are getting the right balance of the food groups your body needs, including protein, vegetables, fruits, grains and dairy.

Supplement your life. Make sure to take daily vitamins, starting with a multivitamin, as part of an overall healthy lifestyle. Other supplements, including melatonin, valerian, 5-HTP and magnesium and calcium, may help promote healthy sleep patterns. Engage your healthcare professional, such as a doctor, registered dietitian or naturopath, in a discussion about which supplements are right for you.

Get Active. Commit to at least 30 minutes of moderate cardiovascular activity five days a week. Work physical activity into your daily routine with three 10-minute sessions for your arms, abdominals and legs. Avoid exercising at least two hours before bedtime.

Live life in balance. We all have to work, but leave some time to play, too. Spend time with people you love. Spend time in nature. Do things that you enjoy. A healthy lifestyle means taking care of yourself—body, mind and spirit. Finding balance will help you feel better and sleep better.