What would you pay for a good night's rest? A soccer club in England once spent nearly $200,000 on custom mattresses, pillows and even wallpaper designed to help players sleep before home games. Clearly, they believe sleep is nonnegotiable.

And they're right. Sleep isn't a luxury — it's essential. Without it, we're cranky, forgetful and prone to mistakes. With it, we're healthier, sharper and better company to live with.

The problem? Mattresses and bedding are expensive. But you don't need a soccer-club budget to rest like a pro. A few frugal fixes can stretch the life of your bed and make sleep a whole lot sweeter.

START WITH A TOPPER

A memory foam mattress topper can transform a sagging bed into something far more comfortable. Choose one that's 2-3 inches thick and medium density for best results. Prices range from under $100 to $200, a fraction of the cost of a new mattress.

ADD A MATTRESS PAD

A quilted mattress pad goes on top of the topper, holding everything in place while adding a plush layer. Many are washable and stretch to fit deep mattresses.

TAME THE SHEETS

Few things ruin a night's rest like waking up tangled in sheets. Bed Bands — elastic straps that clip across the corners — keep everything snug. At around $12 a set, they're worth it.

CHOOSE COZY SHEETS

You don't have to splurge to get great sheets. Cotton percale is crisp, microfiber is cheap, and flannel is soft and cozy. Buy off-season for the best deals.

DARKNESS MATTERS

Here's a low-cost trick that can make a big difference: Sleep in the dark.

A two-year study of nearly 900 older adults in Japan found that those exposed to just 5 lux of light at night — about the glow of a streetlamp through a window — were significantly more likely to develop depressive symptoms than those sleeping in total darkness.

Other research shows even one night of ambient light can disrupt heart rate regulation and raise insulin resistance — two red flags for future diabetes and heart problems. Why? Because light at night suppresses melatonin, the hormone that helps regulate your sleep cycle. It can even shorten your body's "biological night" by over an hour.

The fix doesn't have to be costly:

— Install blackout curtains to block streetlights.

— Try a sleep mask if curtains aren't an option.

— Swap harsh white bulbs for amber nightlights.

— Power down electronics at least 30 minutes before bed.

Darkness is free, and it may be the single cheapest "upgrade" to your health and rest.

HEALTHY SLEEP HABITS

Even the best bed can't fix poor habits. A cooler room, consistent bedtime and shutting off screens before bed all improve sleep. A fan or free white-noise app can block out distracting sounds.

FRUGAL TRICKS

— Rotate your mattress every six months.

— Fluff pillows in the dryer with a tennis ball.

— Spray DIY lavender mist on your pillow.

— Keep your bedroom clutter-free.

WHEN IT'S TIME FOR A NEW MATTRESS

If your mattress is more than 10 years old or causing pain, it may be time to save for a replacement. Look online for affordable direct-to-consumer brands, and buy during holiday sales to save hundreds.

A good night's sleep doesn't have to come with a hefty price tag. With a few smart upgrades — and a bedroom kept nice and dark — you can rest well without spending a fortune.

Find more frugal sleep solutions at EverydayCheapskate.com/sleep.

Mary invites you to visit her at EverydayCheapskate.com, where this column is archived complete with links and resources for all recommended products and services. Mary invites questions and comments at https://www.everydaycheapskate.com/contact/, "Ask Mary." This column will answer questions of general interest, but letters cannot be answered individually. Mary Hunt is the founder of EverydayCheapskate.com, a frugal living blog, and the author of the book "Debt-Proof Living."

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