When we have lots to do, the first thing we chop off the list is sleep. There’s so much else that feels important, that sleep appears to be a waste of time, which is a big mistake.

If you have more to do, you need rest and rejuvenation that sleep brings, even more. Lack of sleep begins to shop up in daytime drowsiness, lack of concentration, irritability, increased risk of accidents and lower productivity.

Look at it this way. You cut out sleep to do more and end up doing less than the expected.

Sleep aids memory and concentration. Remember the time when you used to stay up all night during exam days? Remember again, how you sat and stared at the answer sheet without being able to remember a word of what you had read the night before? Sleep helps organize memories, solidify learning, and improve concentration.

Sleep benefits the immune and nervous systems. Inadequate sleep makes the immune system weak, making the body more vulnerable to infection and disease. Sleep is also a time of rest for the nervous system. This is the time the brain uses to replenish dwindling energy stores that the cells need to function. While we sleep is when the brain repairs cellular damage caused by a busy metabolism.

Growing as you sleep. Many hormones are timed for release just before or during sleep. Growth hormones, for example, vital for restorative processes like muscle repair, are released while we sleep.

Sleep deprivation is the state when your system is not getting the sleep it requires. And there are two kinds, long term and short term.

Chronic sleep deprivation is often found in professionals who work long hours, persons with sleep disorders and mothers with multiple responsibilities.

A few indicators. Falling asleep as soon as your head hits the pillow? Need to depend on an alarm clock? Frequent naps during the day? These are all indications that you are sleep deprived. A few other indications include difficulty waking up in the mornings, poor performance at school and work, difficulty making decisions, falling asleep during work or class, feeling especially moody or irritated.

Chronic sleep deprivation can also cause more severe problems, like increased obesity risks, diabetes and heart disease.

How much sleep does the body need? It’s fairly simple. How do you feel when you wake up? If you feel refreshed and alert, you are getting the right amount of sleep. If you feel groggy and exhausted, you need more.

Sleep requirements, however, vary from person to person. And depend on a variety of factors that include your age and genetic make-up, what you do during your waking hours and the quality of your sleep.

• Regular exercising can aid sleep.
• Try not to nap during the day.
• Reduce intake of alcohol, caffeine and nicotine.
• Avoid large meals just before bed.
• Simulating darkness in your bedroom encourages sleep.
• Keep noise levels down.
• Maintain as regular a sleeping schedule as possible.
• Ensure your mattress and pillow are conducive to sleep.

We spend a third of our lifetime in bed. Yet it is the sofa, the study chairs and the computer chair that we worry about. Which is why it is eminently important to get the right mattress. Here are a few tips.

Comfort. The firm mattress is not necessarily the healthiest. Nor is the softest the most comfortable. The trick is to find the one that supports your back best.

The best way to test is to lie on it on your back. Now try moving the hand. If it’s a struggle, then the mattress is too soft. If it moves too easily, the bed is too hard. A little resistance, is just right for you.

Support. A good mattress supports your body across its prone position, keeping your spine in the same position as that of a person with a good posture. Check your shoulders, back and hip. Too little support can lead to back pain. And too much rigidity, puts undue pressure on the body.

Size. All of us move around in our sleep. It is necessary that we have the room too, especially if we do not sleep alone. It is always bigger the better.

Durability. The duration a mattress provides comfort and support depends on the quality of material used. A good mattress should last for about 8 years. After about 3000 days of regular use, you might need to change it.

Always carry your mattress flat on its side. That way, there’s less likelihood of the mattress getting damaged.

Always rotate your mattress every few months. This prolongs support and life.

Always reverse a reversible mattress. These are designed to provide the right support regardless of the side you are sleeping on.

Always ensure that your mattress is covered. Upholstery once stained is very difficult to clean.

Never smoke in bed and preferably, off it as well.

Never mistake your mattress for a trampoline or diving board.

Never get your mattress wet. Protect it from liquids including dry-cleaning fluids. This might impact the construction.

Never bend your mattress. This will impact construction.

Never remove the tag on the mattress. If the need arises, you’ll require this to enable your warranty.