Nearly 70 percent of people say a comfortable pillow is very important to a good night's sleep, but many of us make a crucial mistake when it comes to our favorite pillows: We're keeping them for way too long.

In fact, pillows should probably be replaced around every six months, says Robert Oexman, DC, director of the Sleep to Live Institute, and definitely within two years, according to WebMD, a stark difference from the five-to-10-year lifespan of the typical mattress. "People talk about how nasty a mattress gets," says Oexman, but pillows are more frequently forgotten.

Unlike mattresses, the concern is less about the pillow breaking down and no longer providing ample support, he says. Instead, "it's just not something you want to be around longer than six months."

That's because a host of critters and debris can be found in the very pillow you lay your face on night after night after night. Dirt and oil and dead skin cells get trapped there, which might lead to acne. Dust mites, which belong to the spider family, also like to hang out in the crevices of your pillow. "You can't see them, but they're concentrated where people are in things like bedding and carpeting," says Mark R. Neustrom, DO, of Kansas City Allergy and Asthma Associates.

While Internet rumors would have you believe otherwise, your mattress and pillows don't double or triple in weight thanks to the dust mite population thriving within them. But you're still better off erring on the side of replacing bedding too frequently.

Setting aside the upsetting imagery of spider relatives holding meetings in your pillows, dust mite accumulation can cause very real health problems, namely unpleasant reactions in people who are allergic to the bugs. Roughly 20 percent of people have allergies, says Neustrom, and of those who do, around two thirds may be allergic to the types of dust mites that congregate indoors, he says.

Unlike allergens like cat dander, however, the protein that triggers reactions to dust mites isn't typically airborne, he says, so symptoms that are particularly strong first thing in the morning is a good sign the problem might be your pillow. Anyone with year-round nasal symptoms also might want to get tested for a dust mite allergy, he says.

The good news, however, is that dust mites don't carry with them any risks other than those allergic or asthmatic reactions, and they don't spread any kind of disease. Still, that doesn't mean you want to be sleeping among hundreds of thousands of them.

Airtight covers for mattresses and pillows can certainly help, as can washing bedding -- including pillows -- regularly. Thirty minutes on low in the dryer can also help clear out some of the clutter from your pillows, says Oexman.

When the time does come to shop for a new pillow, keep in mind that the goal is to find one that fills the gap between your head and your shoulders when you lie down. The perfect pillow positions your head into alignment when you're snuggling in your favorite sleep position, says Oexman. Stomach and back sleepers need much thinner pillows than side sleepers for this reason, he says. Whether you purchase a down or a foam or a gel pillow is entirely up to your personal preference, he says. Whenever you get a new mattress, he adds, you must also get a new pillow, as the gap between your head and shoulders will change with the change in mattress firmness.

And what about that old trick to measure pillow support of folding it in half and then placing a shoe on top to see if it will stay put? Oexman says this carries no weight whatsoever. "Take a down pillow made for a stomach sleeper," he says. “That's going to be a very, very thin pillow, and when you fold it over, that shoe's not going to flip off, but that's still the right pillow for a stomach sleeper."

While most adults are recommended to get seven to eight hours of sleep a night, the fact of the matter is that there are some of us who need more sleep than that, and some who are perfectly capable of functioning on less. Members of the latter group - so-called “short sleepers” - usually sleep less than six hours a night and are able to feel alert and refreshed the morning after, despite the little sleep.

Now, researchers from The Center for Applied Genomics at the Children's Hospital of Philadelphia have discovered a genetic variant that could help explain this "short sleep" phenomenon.

The findings, detailed in a new issue of the journal SLEEP, involved the study of 100 healthy pairs of twins. Researchers found that people who had a mutation of the BHLHE41 gene, called p.Tyr362His, only slept five hours a night, on average. Their twins who didn't have this gene mutation, on the other hand, slept six hours and five minutes each night.

People with the gene mutations also didn't seem to experience the detrimental effects of sleep deprivation as much as their mutation-lacking twins. After going 38 hours without sleep, they had 40 percent fewer performance lapses on cognitive tests, on average, compared with their twins without the gene mutation. They also required less recovery sleep after sleep deprivation - sleeping eight hours after the period with no sleep - compared with their twins, who needed nine-and-a-half hours of recovery sleep.

Of course, the amount of sleep a person needs isn't solely dependent on the sleep your body needs to function optimally (called the "basal sleep need"). Something called sleep debt - sleep lost from awakenings, bad sleep habits and the like - is also important to take into account when figuring out how much sleep your body needs.

Some plunge down waterfalls while others fish from their vessels, but kayakers have one thing in common: They all know a thing or two about leading a healthy lifestyle.

Bobbing around on a kayak offers a lot more than a relaxing way to spend a sunny afternoon. Here's what kayakers can teach the rest of us about leading happier, healthier lives.

Strength pays off.

All of that hardcore paddling (and water resistance!) lends itself to a serious workout. Just one hour of kayaking can burn over 350 calories, depending on how hard you paddle. Kayaking builds muscle strength in more areas than just the arms. "Since kayaking utilizes the core muscles, you can enjoy the benefits of an ab workout far from the confines of a sweaty gym," Brad Bostrom, REI Outdoor Programs and North Bay Area Outreach Market Manager, tells The Huffington Post. Proper technique even requires use of muscles in the legs, back and shoulders, as well as the muscles that rotate the torso.

Plus, consistent motion is a great way to get your heart beating (and a lot easier on the knees than pounding pavement). Men's Journal even went so far as to dub kayaking one of the best workouts for heart health. In addition to decreasing fat and increasing lean muscle mass, the intense cardio pays off in the form of oxygen consumption. Research shows that elite kayakers actually breathe more efficiently.

We should all stress a little (or a lot) less.

As many physical benefits as there are to paddling, there are just as many mental ones. Whether battling Class IV rapids or drifting along with the help of ocean waves, kayaking is a way to de-stress. Plus, "as a silent, non-competitive sport, it's also a great way to clear your head," Jeffrey Chitek, operations manager and guide at Kayak Swamp Tours and Gravity Trails in New Orleans.

Exercise decreases stress by increasing endorphins, bringing athletes to the present moment and actually lifting moods. A new book, Blue Mind, by Wallace J. Nichols, Ph.D., shows that adding water to the equation brings a whole new level of stress-busting. "Being by water meditates you," said Nichols in an interview with Outside Online. "It puts you in that relaxed state. You don’t need to study or practice meditation. You just need to pay attention to the water around you."

We all need the "sunshine vitamin."

Time spent outdoors comes with a slew of bonuses, including vitamin D intake. Boston University Medical Center professor Dr. Michael F. Holick, M.D., Ph.D., previously explained to HuffPost that the "sunshine vitamin" can be one of the toughest to get from foods, and many of us actually take in over 80 percent of it from those golden rays. Kayaking is a way to log what Holick calls some "sensible sun exposure" time. That means if you are likely to mildly sunburn after a half-hour of sun exposure, get 10 to 15 minutes of sun before applying some waterproof sunscreen to protect your skin from the sun's ultraviolet rays.

Confidence is key.

Overcoming extreme challenges like whitewater rapids, or even paddling a longer distance than you did last time, is a way to build confidence and positive self-image. Research published in the Journal of Leisurability found that kayaking leads to increased social skills and sense of self, as well as an overall boost in self-satisfaction.

In addition to amping up confidence, kayaking can also build brainpower, according to Chitek. "There is nothing like floating through a forest and surprising a sun-bathing alligator because you came up so quietly," he says. "I see and learn new things every day I'm out there, and it becomes knowledge."

Interested in taking up the sport yourself? So you're ready to hear the splash of your paddle and feel the gentle rock of the waves. Luckily, it's easier to start kayaking than you may think. We talked to the experts to find the best tips for beginner kayakers:

• Pick the right vessel. Chitek recommends going for a wide boat that allows you to sit on top of it. "These boats are much easier to get back in if one was to flip it over... it happens," he says. Along with your boat, Bostrom advises investing in a high-quality, lightweight paddle, which will be easier on your body and make for more efficient movement.
• Wear a life jacket. Even the best swimmers can tire quickly in rough or cold water, so kayakers of all levels should always wear life jackets. "They don’t do any good stuffed away in the back of your kayak," Bostrom says.
• Watch the weather. Finding yourself stranded in a storm can put far more than a damper on your day. Lightning loves to strike water and wind can create dangerous waves, so it's always good to check the forecast before heading out, says Chitek.
• Paddle with pals. Not only is there more fun in numbers, but heading out with a friend is a whole lot safer, says Bostrom.
• Don't lose your way. Land markers are vital to even the most experienced kayakers. Chitek suggests leaving a path of colored fabric tied to trees that you can collect on your way back to shore (remember, leave no trace!). You can also leave a large, recognizable object at your launch point so that you can easily find your way out of the water. And when in doubt, it's always smart to head out with a guide.

A new study in mice adds more weight to the link between heart disease and gum disease.

For the study, researchers infected mice with four kinds of bacteria that are known to cause gum disease. Once the bacteria had been carried into the hearts and aortas of the mice, they measured levels of known heart risk factors -- such as cholesterol and inflammation -- and found increases in the levels of these risk factors.

"In Western medicine there is a disconnect between oral health and general health in the rest of the body; Dentistry is a separate field of study from Medicine. The mouth is the gateway to the body and our data provides one more piece of a growing body of research that points to direct connections between oral health and systemic health," study researcher Kesavalu Lakshmyya, of the University of Florida’s Department of Periodontology, said in a statement.

The findings were presented at the annual meeting of the American Society for Microbiology; because they have yet to be published in a peer-reviewed journal, they should be considered preliminary.

The mice used in the study were specially engineered to be able to develop severe periodontal disease, so that they could serve as a model for the disease. The bacteria the mice were infected with were Porphyromonas gingivalis, Treponema denticola, Tannerella forsythia and Fusobacterium nucleatum; they were all infected orally.

According to the American Heart Association, there is not yet conclusive evidence proving a causal link between periodontal disease and heart disease. The two conditions share many risk factors -- such as smoking and age -- and they both promote inflammation, the AHA says.

"Keeping teeth and gums healthy is important for your overall health, but current data don't conclusively indicate whether regular brushing and flossing or treatment of gum disease can cut the incidence of atherosclerosis, the narrowing of the arteries that can cause heart attacks and strokes," according to a 2012 AHA statement.

However, the researchers say that this new finding suggests that there is a potential causal relationship between periodontal disease and heart disease.

Spices are generally known for the unique flavours they add to our food, but turmeric contributes much more to your dishes. The powdered, bright orange spice is often regarded as a superfood in and of itself, with seemingly unlimited health benefits.

Turmeric is a rich source of vitamins C, E and B6, and minerals such as potassium and iron. It’s also widely used for its anti-inflammatory, antifungal and antioxidant qualities. According to Turmeric: The Wonder Spice, an ebook by Helen Saberi and Colleen Taylor Sen, the spice has a lengthy history in South Asian culture, with use dating back about 4,500 years.

The spice is often used as a common household remedy for minor aches and pains. It's even mixed in milk and spread on bride and grooms’ bodies to help their skin glow before their wedding day.

In addition to these household remedies, research shows that turmeric can also provide relief when it comes to more serious health issues, such as arthritis and cancer, according to CNN.

And then, of course, there's the food element. Turmeric is a key ingredient in a majority of traditional South Asian food. In fact, more than 90 per cent of the world’s turmeric is produced in India alone. The spice has an earthy, slightly bitter taste.

Haldi, as the spice is called in Hindi, is derived from the underground stems of a plant belonging to the ginger family, so it makes sense it would share in ginger's health benefits. If you’re using the spice, be sure to wear gloves and be extra careful not to get it on your clothes or on your kitchen counter – it can leave permanent stains!

They love posting countless selfies and pictures of food, babies and pets. Or maybe they're the more passive digital technology addicts who just can't stop looking at their devices, even at the dinner table. We all know these people and — sadly, yes — often we are these people.

Times have changed and so have media consumption habits. These days, most people check their smartphones, emails or Facebook feeds compulsively. One report surveying 1,600 managers and professionals found 70 per cent of respondents checked their devices within an hour of getting up, while 56 per cent of people checked their phones before they went to bed.

And Canadians are especially guilty of it. Canada had the most social networking users in the world on a per capita basis in 2012 (a title we may soon lose), according to research firm eMarketer.

If this sounds like you, you're among the majority. Professional organizers Susan Borax and Heather Knittel say digital clutter is another thing they encounter on top of people's everyday residential clutter.

"[Digital devices] serve multiple purposes like entertainment, work tools and a means to connect with friends and family. If too many hours are devoted to social media or surfing, then other important aspects of life may be suffering from neglect," Borax says.

Not valuing your own time or others is a sign of digital obsession. This applies to people who spend hours surfing online, constantly check emails or freak out if they lose their phones, according Psychology Today. As much as these tools were designed to help us communicate, they can also slowly take over our lives.

The best way to live stress-free with devices is to achieve balance between one's digital and real life, according to the pair, who together are Good Riddance Professional Organizing Solutions in Vancouver. Find ways to make positive use of your digital devices. Calendars on your phone, for example, can help you keep organized. You can also try semi-unplugging during your work week by turning off your phone in the afternoon, trying to limit your Internet use after dinner or leaving your phone out of the bedroom.

Luckily for, um, all of us, sweet treats aren't completely off limits for the health-minded. And no, we're not talking fruit salad.

Brownies, cookies, cakes, puddings -- these can all be made a little bit lighter with some sneaky baking swaps. Check out some of the most surprising below, then let us know in the comments if you've ever tried any of these!

Avocado

That buttery consistency makes for a perfect replacement for -- you guessed it -- butter! Try swapping out half of the butter in your recipe for avocado. One fruit should give you about three quarters of a cup, according to POPSUGAR Fitness. Doing so swaps some of the saturated fat in butter for the heart-healthy and satiating poly- and monounsaturated fats of avocados, with a hearty dose of vitamins and antioxidants to boot. Try it in cookies, breads and muffins.