How important is sleep for my health?
How much sleep does a person need? How do I know if I am getting enough?
Can a mattress or sleep system make a significant difference in sleep quality?
Can people make up for lack of sleep by sleeping more on weekends?
Does exercise keep me awake?
What are some ways to get a better night's sleep?

Q. How important is sleep for my health?

A. Many medical professionals believe that sleep is the most basic component of good health, and that poor sleep can contribute to various medical problems and even shorten lifespan.

On a physical and mental level, sleep is when the body and mind are restored and reenergized. This is one reason why people who are ill tend to sleep more; their systems are undergoing a process of repair. In addition to the obvious physical benefits, good sleep can improve mental alertness, mood, productivity, personal relations and overall quality of life.

Q. How much sleep does a person need? How do I know if I am getting enough?

A. It varies depending on the individual. On average, seven to eight hours per night is the typical figure, but how much sleep you require is determined by multiple factors.  If you’re constantly sleepy or tired, either you’re not getting enough sleep or you’re not using a mattress or sleep system that will let you get the most from the time you’re already spending in bed.

If you’re not getting the sleep you need, you may feel sleepy during the day — or the problem may be manifested in any of a number of other ways. Fatigue, irritability, difficulty in concentrating, lack of energy, frequent napping or dozing off, tiredness on getting out of bed and weight gain may be symptoms of insufficient sleep.

Q. Can a mattress or sleep system make a significant difference in sleep quality?

A. Yes, for several reasons. One is that a mattress which is not comfortable for you may cause you to have difficulty in falling asleep or to wake frequently. Another problem is that an inadequate mattress may not provide the correct support for your musculoskeletal system — your head, neck, shoulders, back, etc. This can result in back pain, stiffness or fatigue after you awake, a problem that can keep you tired all day.

You need to make sure that you sleep on a mattress or sleep system that is comfortable and provides the correct support, preferably one that has been certified or endorsed by a third-party professional organization in the sleep or orthopedic sciences.

Q.  Can people make up for lack of sleep by sleeping more on weekends?

A. No. It is not unusual for people to sleep longer on weekends — if they’re not getting enough sleep during the week. If you do, this is an indication that you’re incurring a “sleep debt” between Monday and Friday. The only way to reduce the debt is to get as much rest as your body needs every night.

Q. Does exercise keep me awake?

A. On the contrary, a program of regular exercise can help establish an active/rest cycle that will help you sleep better at night. However, finish exercising three or four hours before bedtime, to give your body time to relax. In that same time period, avoid eating, using stimulants such as nicotine or caffeine, and alcohol, which can interrupt sleep patterns.

Q. What are some ways to get a better night's sleep?

A. There are a few habits you can adopt to improve your chances of good rest. One is to try to go to sleep at night and get up in the morning at approximately the same time every day — including weekends.  Sleeping in on Saturday can confuse your biological rhythm. Also, if you follow the same routine every evening while preparing for bed, this helps to condition your system to get ready to fall sleep.

Creating a better sleep environment can help. Keep your bedroom dark, cool and quiet, and most physicians advise that you keep your television set elsewhere.

Source: Better Sleep Council