This article was created in collaboration with Avocado Green Mattress.
The bedroom is where we reset and recharge. There we spend a good part of the time (even if many of those hours are sleeping). Should not it be treated as the most important room in the house? Abso-freaking-lutely.
To help you with this, we teamed up with our friends from Avocado Green Mattress to find some ways to make your room a healthy paradise. Avocado has set itself the task of arranging toxic, synthetic mattresses of the past, because the place where you lay your head at night should not only be comfortable, but also good for you. Start with one of the following to make your room a little healthier. We will not judge if you never want to go.
Dimming the lights.
Artificial lighting and light pollution have a negative impact on your sleep patterns. In fact, the light you are exposed to just before you fall asleep can affect the quality of your rest.
Bright, white light is bad for the bedroom because it increases attention (great for productivity in the office, not great.) To catch some zzzs). It has also been linked to melatonin suppression, which can turn off your circadian rhythm (your internal clock telling you when to get up and go to sleep) and make it difficult to fall asleep.
Warm, diffused light on the other hand, on the other hand, melatonin production is less likely to be affected. Other research shows that dimming the lights at bedtime can help make you feel drowsier and maintain a regular schedule.
So replace the light bulbs with warm, dimmed (or dimmable) bulbs. Are you looking for something in the 2700-2800K range – or if you really want to fill your room with your eyes closed, try pink or red lights – they've been proven to sleep.
. 2 Upgrade to a green mattress.
We sleep a third of our lives, but when did you last think of where you spend all this time? It turns out that you might want to rethink what you're sleeping on.
Most large foam mattress brands are made from petroleum-based polyurethane, which in combination with chemical adhesives and flame retardants can release chemical odors and volatile organic compounds (or VOCs) over time. While many mattresses do not provide enough to cause problems in healthy people, the gases can contribute to unhealthy air quality and affect people with chemical sensitivity or allergies. Not to mention that they are harmful to the environment.
Anything else to note about flame retardants: They may accumulate in your body over time and have been associated with adverse effects on the immune and nervous systems. Disorders of thyroid function and other health problems (especially in children). Europe and California have banned many of these chemicals, but they still make their way into some mattresses. Worse yet, companies are not required to disclose the use of these chemicals on mattress labels (you know, the very intimidating ones you should not remove?).
How do you know what's in your mattress? Research and look for companies that are transparent about their products. For example, Avocado Green Mattress never uses petroleum based polyurethane foams or chemical flame retardants. All of the mattresses and ultra-soft pillows in California are made by hand from non-toxic, sustainable and renewable materials, including 100% natural latex and cotton certified to Global Organic Textile Standard. Better yet, avocado mattresses are Greenguard Gold certified, meeting extremely stringent emission standards. And with free shipping, free pick-ups, a 100-day risk-free trial and a 25-year warranty, there's really no reason not to try it for yourself and see if it makes a difference.
. 3 Scrapped the screens.
Whether it works, scanning social media or banging on Ms. Maisel we all spend far too much time in front of screens. So why not make your bedroom a screenless zone? Using your phone during the night can have a negative impact on the shutdown, and even falling asleep near screens is less sleepable. Why? It goes back to Tip # 1 – too much light (especially the blue light of the screens) can disturb our natural cycles of relaxation and sleep.
Set the alarm on your phone a few hours before bedtime, and spend the last hour awake reading a book or meditating. Staying away from the TV, phone and computer helps you to relax and sleep.
4. Fill your room with plants.
Your green friends definitely deserve a place in the bedroom. The plants filter the air and remove toxic particles from your outer space. As? When plants eat and breathe, they essentially catch harmful particles (such as ozone and formaldehyde).
While there are many stylish and pollutant-destroying plants to choose from, snake plants, spider plants and golden pothos are top three. And because plants also relieve anxiety and stress, when you're reading in bed you can breathe a sigh of relief next to the plants' children.
. 5 Add natural fragrances.
Your sense of smell can affect your mood. For example, good fragrances can help reduce stress and anxiety. But it is important to choose the right fragrance. Many fragrances are considered indoor air pollutants – not to mention that many people are sensitive to them.
When cleaning consumables, room sprays and candles, you want to avoid the potentially toxic VOCs of artificial fragrances. Instead, look for products that are scented with essential oils that have antimicrobial and calming properties. A good place to start is the list of cleaners and air fresheners from the Environmental Work Group.
. 6 Wash your linen weekly.
We hate to break you, but you should really wash your sheets and pillowcases once a week (ugh, we know). If leaves are marinated weekly, this can become a breeding ground for house dust mites – microscopic pests that can cause asthma and allergies.
Do not forget the laundry day. Throw leaves into hot water (131 degrees or higher) and do not save on detergents to take care of those annoying mites and allergens. Just make a solid environment and check the detergent classification of the EEC because many detergents are toxic to the marine environment.
. 7 Nix the noise.
This may seem obvious, but it is important. Noise leads to insomnia and can lead to health problems over time. If you have loud neighbors, live near a busy street, or have a roommate for night owls, you should invest in a white noise machine. Studies show that ambient noise helps many people fall asleep faster and sleep more peacefully than silence.
. 8 Stay cool.
It is typical to start the heat in winter, but embracing the cold is the secret to better sleep. In fact, restless nights are most common in summer, and even insomnia has been associated with increased body temperature.
But you do not have to freeze. Strive for a 60 to 67 degree Goldilocks environment to sleep more peacefully and get more of the much needed REM sleep.