Getting Started: Creating a healthier sleeping environment
Step 1 Get rid of your old mattress, no matter how new it is or costly you think it might be to replace. Flame-retardant and stain-resistant chemicals were sprayed on it at the factory. Foam cushioning could contain PBDEs or petrochemicals that give off gas (chemical off-gassing). Since you spend nearly one-third of your life on your mattress, this important item should be replaced as quickly as possible.
If you are chemically sensitive, particularly to latex odors, choose a natural cotton mattress or organic cotton mattress. While cotton mattresses tend to be very firm (as in hard-as-a-rock), you can add a wool topper to soften the top and relieve pressure points. A topper will also reduce body indentations that occur over time.
The rest of us should choose a natural latex mattress because it is anti-microbial, anti-bacterial, dust-mite proof, and relieves pressure points. Be sure the latex is at least 97% natural and not a 60/40 blend of natural and petrochemical-based materials.
A natural latex mattress provides your neck, shoulders, hips and knees with superior support because you sleep in the mattress rather than on top of it. You’ll toss and turn less frequently and sleep more peacefully, allowing your body’s immune system to rejuvenate for the next day’s activities.
Step 2 Can’t afford a new mattress right now? Add a pure wool or natural rubber topper to your mattress. The topper won’t stop your old mattress materials from off-gassing, but you could rest more peacefully knowing that you have put some distance between your body and the toxins.
Also, encase your mattress and pillows in organic cotton barrier cloths or zippered encasings to protect your lungs from dust mite allergens. Studies have shown mattress and pillow encasings can relieve eczema suffering.
Step 3 Replace treated bedding with items made with all-natural or organic fibers. All fabrics, unless specified, are treated with a chemical flame retardant or stain protection.
Choose pillows made with untreated cotton, organic cotton (better), buckwheat hulls (great neck support), wool (best at moisture wicking), or natural rubber (97% natural latex).
Select sheets, blankets, and duvet covers made with untreated or organic cotton or wool. Organic cotton now comes in many brilliant colors.
Avoid down comforters (and pillows) because they draw moisture in but don’t dry out quickly and can produce mold. They also attract dust mites. Instead, select a wool comforter for warmth and superior moisture-wicking properties. It’s also very lightweight. A study conducted at Polytechnic Institute of Wales showed using wool as a fill fiber resulted in calmer heart rates.
Step 4 Get an air purifier. Be sure your unit uses HEPA filtration. HEPA stands for High Efficiency Particulate Air, and a good HEPA filter will eliminate 99.97% of all particles the size of 3 microns or larger.
Don’t overlook yearly costs for filter replacement. Some units require on-going filter replacement and prove very expensive in the long run.
Have a mold or mildew problem? Remove it yourself with bleach or have professionals take on this serious task. Once eliminated, invest in an Airfree air sterilizer, the only air cleaner that kills mold without producing ozone.
Step 5 Or, install a whole house air cleaning system. Another option is to install special furnace filters designed to remove 90% or more of allergens and particles 2-10 microns in size. AllergyZone is designed by an allergist for allergy sufferers, lending credibility to its filtering technology.
Step 6 Remove old carpeting. It’s a breeding ground for dust mites. Replace flooring with hypoallergenic cork, ceramic tile, wood flooring that is not treated with a toxic finish, or recycled linoleum called Marmoleum. Warm your toes with scatter rugs that can be easily washed.
Step 7 Get rid of treated draperies or shades. Invest in untreated wood blinds, fabric shades or window treatments made with organic fibers.
Step 8 Do not use VOC paints, stains, or sealants. AFM SafeCoat products are used in hospitals, and are recommended by environmental medicine physicians.
The Old-fashioned Milk Paint Company in Groton, Massachusetts sells no-odor authentic milk paint in 16 colors.
American Clay offers 32 colors of natural clay plasters and a variety of finishes.
Or, try hemp wall upholstery that can be stapled into place without using adhesives.
Step 9 Air out bedrooms and bedding. Doctors, the EPA, and National Lung Association all recommend opening windows to recycle the air regularly. For those with seasonal allergies, a window guard stops pollen, dust, and dirt particles from entering your room.
In Europe they throw their comforters onto the windowsill every morning. While this may not be common practice here in the U.S., don’t be so quick to make your bed, and let your bedding air out for a while.
Step 10 Maintain a clean sleeping environment. According to the Mayo Clinic you should wash bedding often in hot water at least 130 degrees Fahrenheit to kill dust mites. Cold water washing can be done with detergents specifically designed to kill dust mites.
Clean floors often, especially under the bed, using fresh mop heads or HEPA vacuum and non-toxic cleaners.
For more information about indoor air pollution and creating a healthy home visit:
Allergy & Asthma Foundation of America
Environmental Protection Agency (EPA) "The Inside Story: A Guide to Indoor Air Quality"
California Air Resources Board
California Indoor Air Quality (IAQ) Indoor Air Quality Information & Links
http://www.cal-iaq.org/U.S. Consumer Products Safety Commission Indoor Air Quality Publications
U.S. Department of Labor Occupational Safety & Health Administration (OSHA) “Indoor Air Quality"
Yourlunghealth.org “Coping with Indoor Air Pollution”
Allergy & Asthma Foundation of America
American Respiratory Care Foundation
American Academy of Allergy, Asthma, and Immunology
National Institute of Allergy and Infectious Diseases – National Institutes of Health
Christine Chamberlin is co-founder of The Clean Bedroom (www.thecleanbedroom.com) and a freelance writer specializing in the subject of creating healthier sleeping environments, see www.blog.thecleanbedroom.com.