Earth Day and Night
How Green is Your Sleep?
This month we celebrated the 40th Anniversary of Earth Day. Once again we witnessed familiar images of smoggy skylines, landfills and oil spills. But what about Earth Night? Evidence suggests that indoor air pollution is usually worse than outdoor air pollution and that the bedroom may be the most polluted room in the house. Nowhere does the growing toxic burden of our environment get more up close and personal than when we are in bed with it.
I coined the term Deep Green Sleep™ to describe the essence of healthy slumber. ‘Deep’ refers the quality of our descent into sleep. And ‘Green’ is about an optimal sleep environment — one that is free of both excessive stimulation (a topic I’ve addressed previously) and toxic pollutants, the focus of this discussion. In short, our efforts at descending into deep sleep are frequently impeded by bedroom pollutants that can keep us tethered to the waking world.
Unsustainable Sleep
Conventional bedding and mattresses are commonly constructed from dubious materials. The cotton found in our linens, pillows, mattresses and pajamas is simply one of the most pesticide laden crops in the world. Synthetic petrochemical foams found in many mattresses, including the popular “memory foam” varieties are associated with significant off-gassing of potentially hazardous chemicals. Air mattresses are also known to off-gas and, depending on climate, can encourage the growth of mold. Most conventional mattresses are also treated with chemical fire retardants.
Virtually all bedrooms harbor dust mites, microscopic insects that feed on shed human skin found in mattresses, pillows, bed covers and carpets. Dust mite body parts and feces can trigger reactions ranging from subtle allergies to severe asthma. And if that’s not bad enough, conventional bedroom walls and floors, furniture and carpeting are also a potential source of off-gassing from volatile organic compounds (VOCs) found in paints, varnishes and adhesives. Add the off-gassing from toiletries and cleaning products typically found in master bathrooms and we have a most disturbing picture of what I have called sleep smog.
I believe that many sleep problems such as congestion and snoring may be associated with respiratory reactions to sleep smog. Poor breathing means poor sleep. Even if you’re not aware of it, airborne contaminants can compromise respiration during sleep. And, of course, there remains a concern about the potential health hazards associated with long-term exposure to such poor air quality.
Four Sustainable Sleep Solutions
Creating a green, healthy and eco-friendly bedroom is both critical and do-able. Begin with an evaluation of possible sources of sleep smog in your bedroom and make a plan to address any problems over time. Consider the following solutions:
1. Whenever possible, use bedding made from organic cotton, wool and natural latex. I highly recommend getting an organic mattress with a wool topper, which serves as a natural fire retardant.
2. To manage dust mites, encase mattresses and pillows with “allergen-impermeable” zippered covers. Wash your bedding weekly in hot water with a mild, biodegradable laundry soap. Keeping indoor humidity levels low (between 30-50% relative humidity) can also help control dust mites.
3. When painting or refinishing floors or furniture, switch from conventional and “low-VOC” products to those labeled “VOC-free,” “no-VOC,” or “zero-VOC,” which are virtually free of toxic chemicals.
4. Ventilate and clean the air in your home and particularly in your bedroom. A broad range of air filtration products are now available to consumers. HEPA or high efficiency particulate air filtration systems are ideal. Carefully review their features including noise levels, room capacity and the frequency and cost of filter replacement.
A number of common house plants have been shown to function as efficient air filters. Recent NASA research concluded that “house plants can purify and rejuvenate air within our houses …, safeguarding us all from any side effects connected with prevalent toxins…” Here’s a list of top rated air cleaning houseplants and their efficiency scores:
House plant / Score
1 Areca palm 8.5
2 Lady palm 8.5
3 Bamboo palm 8.4
4 Rubber plant 8.0
5 Dracaena 7.8
6 English ivy 7.8
7 Dwarf date palm 7.8
8 Ficus Alii 7.7
9 Boston fern 7.5
10 Peace lily 7.5
In closing, I want to say that I’m keenly aware of the messages we receive almost daily about the dangers lurking in our food and water and air–and even in our genes and thoughts and behaviors. I want to make it clear that it’s not my intention to stir up any additional anxiety about health — and particularly about the sanctuary of our sleep.
Nonetheless, I feel its as important to raise consciousness about our personal sleep environment as it is to do so about our shared global environment. Let’s stop losing sleep over these problems by doing all we reasonably can to clean them both up.