A good eight hours
Home » Magazine » Good, issue 9 » A good eight hoursWe want our home to be a sanctuary from a hectic, polluted world—and at the end of busy and stressful days we especially need our bedroom to be a place of rest. Follow these six steps to create a healthier haven for a sound night’s sleep
Too often the room where we sleep is a resting place for everything but us. TVs, laptops, accumulated clutter, dust and dander—the combined effect is more conducive to nightmares than peaceful repose. Feeling annoyed about the mess can certainly affect your rest, but there’s more to getting a good night’s sleep than keeping your bedroom neat as a pin.
Air quality can be worse inside our homes than out, and bedrooms are no exception. Airborne mould spores, bacteria and pollen are found throughout our homes; dander (human or animal skin scales) and waste particles from dust mites accumulate particularly in bedrooms. Dry-cleaned clothes, hairsprays, perfumes, deodorants and nail polishes further compromise air quality since they emit volatile organic compounds (VOCs), as do new bedroom furniture and bedding. Headboards, bedside cabinets and other bedroom furniture made of MDF, particle board or plywood typically contain VOCs like formaldehyde and irritants like acetone.
Polyurethane foam is a common mattress and duvet filling consisting essentially of ‘foamified’ petroleum. An extremely flammable substance, it’s routinely treated with fire-retardant chemicals including carcinogens such as boric acid. Fancy versions like memory foam have extra chemicals to increase density. Over time, synthetic materials such as polyurethane foam or sponge rubber can start to deteriorate, leading to countless tiny fibres breaking loose and becoming airborne.
Don’t toss and turn. Follow these six steps to spring clean your bedroom and transform it into a healthier, more eco-friendly and relaxing space.
1. Start with a clear-out
Is your bedroom cluttered with the detritus of everyday life?
Aim to eliminate stress cues: banish laptops, paperwork or other work-related items, unfolded washing, half-finished craft projects, lost property, unpaid bills and other anxiety-inducing clutter.
Do clothes regularly end up on the floor? Start a clean-clothes basket for temporary storage, or look for a second-hand wooden ladder, hatstand, old armchair or wooden chair to revamp as a clothes holder (see good.net.nz/chair). Clothes look better thrown over a sacrificial chair than in unsightly piles on the floor, and it saves washing. Even the laziest bed mate can learn the habit.
It’s easier to use a wardrobe that’s not already bulging. Free up valuable space by emptying your drawers and wardrobe and sorting articles into three piles: things to keep, get rid of and mend. Donate unwanted items to charity or host a clothes-swapping party (see 'Love thy neighbour' in Good #8).
Gain even more space by rotating your wardrobe seasonally. Now’s a good time to take your warmest winter clothes from your wardrobe, check they’re clean and put them into storage. Include mint, rosemary, thyme, wormwood, lavender, pennyroyal or lemon geranium leaves to keep clothes smelling fresh and repel moths.
2. Give it a spring clean
Spray a soft clean broom with diluted eucalyptus or tea tree oil to deter bugs, then brush cobwebs and dust from the ceiling, ceiling fans, walls and light fittings. Wipe around windows and doors to remove dirt residues.
Deal to dust: strip the bed, flip the mattress and vacuum—ideally using a cleaner fitted with a HEPA filter to remove micro particles. Drag everything from under the bed and clean underneath—the extra effort may be rewarded by a better night’s sleep! Take loose mats outside and beat. Mop floors using an eco-cleaner or a few drops of eucalyptus oil in warm water.
3. Freshen the air
Open the windows—even while you sleep. If privacy is an issue, fine gauzy curtains hung behind your existing curtains will allow air and light in. Even the thinnest second curtain will also add insulation during cooler months. If the quality of the air outside is a problem, consider installing a passive ventilation system in your attic to filter out pollutants.
Increase airflow by minimising furniture. If revamping your bedroom furnishings, choose natural fibres, solid wood or low-VOC materials and finishes. If sustainably sourced timber or bamboo furniture is beyond your budget, go for second-hand or vintage. As well as having a lower carbon footprint and saving landfill space, used furniture has already off-gassed any VOCs.
4. Time for a new look?
A change of colour is the most effective way to improve a room’s mood. Colour has a subtle but tangible effect on the mind—go for relaxing, muted shades (think sage green rather than Kermit the frog) for a tranquil look. If painting the whole room seems unnecessary, add a little drama by painting the wall behind your bed in a complementary colour.
If wallpapering, choose an eco-paper from sustainable forests. Commercial wallpaper paste can emit smelly VOCs—potentially for years. Go to good.net.nz/paste for tips on making your own glue.
If your bedroom furniture is mismatched, reduce contrast by painting it all one colour. Polyurethane wood finishes contain toxins, while stains, varnishes, and sealers often contain acetone, lead, methanol and pentachlorophenol. So it’s worth choosing a low-VOC paint or sealer.
Old carpet can be dusty, damp or loaded with dust mite remains, fungi and even pollutants such as lead, so it’s no surprise that removing old carpet from the bedroom alleviates asthma and allergy symptoms (see cavbrem.co.nz for carpet recycling ideas). Some carpets (even woollen ones) are treated with dirt- and bug-repellent chemicals. If your carpet needs replacing, choose a low pile New Zealand wool carpet from an eco brand such as Cavalier Bremworth, or from Norman Ellison’s anti-allergenic range. Sustainable bamboo flooring and cork are other possibilities.
Alternatively, add a soft first step with rugs on either side of the bed. Rich wool, cotton, hemp, or jute rugs add a dash of colour and luxury, and can easily be taken outside for cleaning. Check your local Trade Aid store for handmade rugs woven under fair-trade conditions.
5. get comfortable
If you need to upgrade your mattress, go for natural latex or wool. If there’s still life in your old mattress, consider adding a hypoallergenic cover. Avoid stain- and water-repellent fabric finishes, which may contain formaldehyde.
Adding an extra layer to curtains will increase cosiness and eliminate unwanted light. Darkness during sleeping hours is necessary for the production of healthy levels of melatonin—a naturally occurring hormone and powerful antioxidant that helps regulate our circadian rhythm by lowering the body temperature and causing drowsiness.
Lovely new linen is always a treat: look for a high thread count and buy the best quality you can. Cheap polycotton mixes don't breathe well, tend to pill and wear thin in no time. The best choice is organic cotton. Opinion is mixed over whether the pesticides used to grow conventional cotton leave a significant residue in the fabric, but one thing is clear—keeping those chemicals out of the ground makes a huge difference to the eco-systems where the cotton is grown.
6. Set the mood
Candles are great for pleasant scents and instant romance, but if they contain paraffin they’ll also add pollution. Look for petroleum-free versions made from beeswax or soy wax. Alternatively, create soft lighting using a lamp with a low wattage bulb.
Air fresheners and other products with artificial fragrances can contain phthalates, which are known endocrine disrupters linked to reduced sperm count. Bamboo charcoal is a safe and effective way to absorb unpleasant odours and harmful substances, or use naturally soothing aromas such as lime, lemon balm, lavender or roses in organic essential oil form—or as fresh arrangements in a vase.
Less buzz, more zzz?
The typical modern home (bedrooms included) bristles with an unprecedented number of appliances. Electromagnetic radiation occurs naturally in forms such as cosmic and gamma rays, while other sources are ultraviolet and infrared lights, electronic transmission systems and everyday electronic appliances. Tossing the telly from your bedroom and reading or meditating before lights-out is likely to promote better sleep, but if you’re also concerned about the possible health effects of sleeping with blinking and beeping gadgets, you might consider the following suggestions.
Remove electrical wires from under beds, and arrange bedroom furniture so you’re not sleeping with the head of the bed against a wall with a refrigerator, television, computer or fusebox on the other side, or any other device that stays on during sleeping hours. Unplug any electric blankets or waterbed heaters before getting into bed. Switch to battery or wind-up clocks and radios. Remove cordless telephones from the bedroom and replace with plug-in models. Recharge cellphones or other cordless devices at night—but keep them out of the bedroom.
Fri June 25, 2010 @ 09:56 AM
