An estimated one-third of our lives is spent in bed. This handbook is to help you spend those hours in deep, blissful sleep.

Read on to know more about sleep, possible causes of sleeplessness and suggested remedies

Sleep Tips

Sleep: Wealth or Waste?

What happens when you sleep?

What happens when you cheat on your sleep?

Who is the culprit?

The importance of a good mattress

Questions you must ask your bed at least once a year.

Are you healthy? Are you bruised or injured anywhere? Any stains or marks?

Are you out of shape? Are you bulging at the seams?

Are there depressions in the sleeping area?

Is your foundation uneven or sagging?

Are you embarrassed to be stripped off the sheets?

Do you make creaking or other suspicious noises?

Do you sag in the middle with the result that we sleepers sag in the middle too?

And lastly, are you ready for retirement?

Sleep: Wealth or Waste?

Sleep has been a controversial subject for longer than we can remember. It suffers some negative connotations, having been associated with laziness, idleness, boredom and a passive, inactive disposition.

Nothing could be further from the truth.

Science has now confirmed that sleep is one of the three attributes of good health, the other two being right food and exercise. Sleep is critical to our total well being. Sleep helps us feel healthier and think sharper. Good sleep translates into good health and, in turn, a better quality of life.

What happens when you sleep?

You may be sleeping, but your mind and body aren't. Your mind, for instance, gets a break which it uses to assimilate what you understood in the day and transforms it into memory. Sleep is also when your mind brushes up your repetitive skills, like swimming or playing the piano.

Your body, on the other hand, gets down to some serious overhauling. Your muscles get energized, your organs get renewed vigour, your old cells get replaced by new ones. Which brings us to the most important function of sleep : Rejuvenation. It's this restorative quality about sleep which makes it irreplaceable.

What happens when you cheat on sleep?

You add up what's called a sleep debt. And its not like a bank overdraft where you borrow a little each time and pay it up at one go. Contrary to widely held beliefs, sleep loss accumulated over the week can't be made up by oversleeping in the weekend. If anything, it results in further complications in your health.

Sleep loss leads to higher stress, shorter temper, lower motivation, slower reflexes and inattentiveness.

Chronic sleep deprivations could be insomnia, sleep apnea, narcolepsy or restless legs syndrome, and need a doctor's intervention.

Who is the culprit?

Good sleep, like good breeding, is a function of habit. The right 'sleep' environment also plays a part. Who or what is the culprit in your case?

You. Do you give sleep the importance it deserves, except when getting up in the morning? Do you make it a point to avoid late nights, at work or otherwise? Do you insist that your sleep is more or less regular and undisturbed?

Your bedroom. Is it an inviting place to sleep in? Is it comfortable enough? Is it light-controllable? Is it quiet when you want it to be? Is it too hot or too cold ?

Your mattress. Is it welcoming? Is it comfortable? Does it offer your body the kind of support it needs? Do you sag into the middle or does it hold you firm wherever on it you are? Does it make a noise and disturb people in the next room as well?

The importance of a good mattress

Next to sleep, the most neglected is the mattress. It is a myth that you can sleep just about anywhere. To get sleep that's deep and comfortable, you need a mattress that's deep and comfortable too.

Your mattress should provide the ideal support and comfort your body needs. Mattress comfort is a personal preference, so when you're shopping for one, lie down on it if necessary. It is the only way to figure out how it feels.

How to choose your mattress ?

Since you'll spend a longer time on your mattress than on any other piece of furniture, it pays to spend more time choosing the right one.

A mattress is made up of three elements.

Foundation

The base of the mattress. It absorbs the stress and strain of regular use, while adding to the support, durability and in some cases, even the flexibility of the mattress.

Core

This is what the mattress is made up of. It can be foam, springs, air or water, and it provides support to the sleeper.

Upholstery

These are layers that cover or wrap around the core to give you surface comfort and add to the luxury. These could be foams and fibres or combinations of the two. But these are the basics. A good mattress comes with a hundred other details, each adding its bit to increase your comfort and the life of the mattress. Look for them.

Six features every mattress must offer. Raha does

Support

Proper mattress support is critical to sleep comfort and to the health of your spine and body. The mattress should provide support at the heavier body points like the shoulder and hips. By not permitting them to sink in too deeply, it helps the spine to retain its natural S curve, thus allowing the back muscles to relax.

Firmness

A mattress must be of right firmness to give you proper support. The degree of firmness is a matter of personal preference. Feel the different mattresses to check for your own firmness level.

Durability

The mattress coils must retain their firmness and the ability to 'spring back' throughout the life of the mattress. If a mattress is durable, you enjoy more years of ege-to-edge comfort with no sags in the middle of the bed or depressions where you regularly sleep.

Conformability

A good mattress will conform to your individual body weight and shape to maiintain proper body posture throughout the night.

Comfort

This depends upon the upholstery and the padding layers. Different mattresses will have different feels. Select for your own comfort level. A good mattress will give you comfort without sacrificing support.

Space

You need room for the freedom of motion that helps you relax while falling asleep and to help limit the moves you make during the night. For maximum comfort, select the largest bed you can afford or your room permits.

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