Mattress Care

Frequently Asked Questions About Sleep

Q: How do I know if I'm getting enough sleep?

The right amount of sleep enables you to wake up feeling refreshed and energized. Although you may be able to function on the amount of sleep you're getting now, it still may not be enough for you to reach your full potential.

Here's how to tell if you're not getting enough sleep:

• You need an alarm clock to wake up
• You sleep longer and better on weekends
• You have trouble getting out of bed in the morning
• You feel tired during the day
• You have bags or dark circles under your eyes
• You doze off while sitting in a public place, such as a movie theatre or meeting
• You doze off while driving
• You have trouble concentrating
• You have early morning headaches

Q: How can I sleep more deeply and restfully?

Make sure that you are sleeping on a high-quality mattress. Worn-out mattresses are the major cause of fitful sleep. Don't exercise heavily before bed; adrenaline may prevent you from sleeping. Establish a bedtime routine that's relaxing, such as reading, meditation or yoga. Avoid alcohol before bedtime. If you have to eat before bedtime, have a light snack. Foods that are high in tryptophan such as warm milk, turkey, bananas, and peanut butter also will help you get to sleep.

Q: How does sleep affect overall health?

Shakespeare said sleep "knits up the raveled sleeve of care." Sleep repairs the body. When you are ill, the first thing doctors prescribe is rest. Sleep allows the body to heal wounds, maintain the inner organs, and keep skin refreshed. Skin care experts say that getting enough sleep is one of the main strategies for healthy, young-looking skin. Sleep also allows the mind to rest and to unburden itself of all the worries accumulated during the day. Sleep allows you to dream, which is vitally important for your well being. Dreaming is traditionally associated with the deepest sleep, REM sleep, which studies show is the most refreshing and satisfying sleep, allowing you to deeply relax and wake up at your mental and physical peak.

Q: I wake up at 5:00 a.m. ready to go, but my wife drags around until 10:00 and then she is up all night. Why is that?

This is due to the interaction of various circadian rhythms. This term commonly refers to the alternating cycles of sleep and wakefulness and is about 25 hours long in humans. Researchers have found that we have cues that we respond to that help us orient ourselves and stay on schedule. Clocks, mealtimes, work hours and sunlight are all recurring cues. A regular and consistent wake time is probably the strongest sleep cue of all. Other circadian rhythms, such as body temperature, and metabolism account for some people being early risers and others being night owls. The difference depends on when their systems peak during the day.

Q: I've missed several nights' sleep. Will it take me a week to catch up?

It shouldn't. A useful and interesting fact is that it does not take an equal amount of time to catch up for missed sleep. Usually after two nights of regular sleep, most people are back to normal.

Q: What problems are caused by sleep deprivation?

Sleep helps your body repair itself. It also helps your mind to absorb and file daily events. When you're sleep-deprived, you may experience:

• fatigue
• irritability
• careless mistakes
• difficulty concentrating
• slower reaction times
• increased stress

If sleep deprivation continues over the long term, it increases the risk of more serious health problems such as:

• a weakened immune system
• diabetes
• depression
• high blood pressure
• obesity

Q: What is "sleep debt?"

When you sleep only four hours a night, it takes a toll on your body. And even if you sleep a solid eight hours the next night, you're still four hours behind. Over time, these four hours multiply, especially if you keep shortchanging yourself on sleep. Like credit card debt, sleep debt can damage your life. You cannot just ignore these missing hours; you need to catch up on the missed sleep or run the risk of personal injury or illness. Sleep deprivation can lead to health conditions such as depression, high blood pressure and muscle pain. It is also a known contributor in the early onset of kidney disease and diabetes, and plays a role in memory loss, lack of concentration and poor judgment.

Q: Can I just sleep in on the weekends if I don't sleep well during the week?

Sleeping late on a Saturday actually can throw off your sleep schedule and make it more difficult for you to get the restful sleep you need. An occasional lazy Sunday morning is fine. However, if you are constantly sleeping in on the weekends, it's a sign that you have accumulated a "sleep debt." It also indicates you need to take a look at your schedule and lifestyle in order to accommodate your body's need for sleep.