12 January,2010 07:31 AM IST | | Kasmin Fernandes
Is the traditional chatai and gadda better for a good night's rest than your fancy foam mattress? In his new book, author Walt Bader says your mattress can make you ill
"If you sleep for eight hours a night, then you spend at least one third of your life in bed," says Walt Bader, president of organic bedding brand Lifekind and author of Toxic Bedrooms: Your Guide to a Safe Night's Sleep.
But while we are aware of the chemicals that surround us out in the world, how often do we look into what's in what we are sleeping on? As Bader explains, there are no laws about what can be put in a mattress, or how much manufacturers have to disclose. As a result, some traditional models are packed with chemicals, and even carcinogens.
Mattresses are like ciggies
"We're in the same position with mattresses as we were with cigarettes in the 1930's," Bader believes. People were told back then that cigarettes weren't bad for them, the same way today's consumers are told that chemical flame retardants and formaldehyde-containing memory foam in mattresses aren't just safe, but can even be good for them.u00a0
Instead of asking just whether a mattress is firm or comfortable, ask "Is it safe?" "Traditional mattresses aren't labelled, so consumers have no way of knowing whether they are being exposed to toxic chemicals," says Cindy Luppi of the Alliance for a Healthy Tomorrow in Boston, US. These include boric acid and antimony trioxide. "Antimony is a possible human carcinogen," says Liz Harriman of the Toxic Use Reduction Institute at UMass Lowell. "Over time, antimony could reach out of a mattress."
Your foam mattress is toxic
The foam mattress story gets even more scary. The average petroleum-based foam queen-sized mattress is soaked in about a pound of fire retardant chemicals called PDBEs. These build up in the body like DDT and PCBs. Those calling for a ban on PDBEs say the greater danger are the millions of potential cases of cancer caused by exposure to these chemicals over the coming decades.
Dr Ashok Mahashur, who heads the Hinduja Hospital's Sleep Clinic, has a different take. "We recommend foam mattresses because they are firm and therefore good for the back," he says. However, he agrees that there's no contesting the tremendous impact a mattress has on sleep.
What's the solution?
The solution is to remove petroleum-based bedding from your home that has spawned the burgeoning organic bedroom movement. The cornerstone of this trend is the organic mattress, which is the same kind of mattress our ancestors used before the rise of the petrochemical industry. "I've been sleeping on the good ol' cotton gadda since I was born, and haven't had any problems snoozing. In fact, my family doesn't know what insomnia is! As long as the cotton is cleaned periodically, it's the healthiest way to sleep," says 28 year-old media consultant Darshana Gupta.
5 point plan to sleep like a baby
1. Say no to naps Naps seem like a great way to catch up on lost sleep, plus, who doesn't love a mid-afternoon snooze? Sadly, over-relying on naps can only exacerbate the problem of nighttime sleep withdrawal. Minimise them to no more than thirty minutes. People who nap longer than 30 minutes often fall into the deep sleep phase, which can lead to grogginess on waking instead of a restful, wakeful state.
2. Write worries down Since it's almost impossible for most of us to block anxiety, Freud might have a better solution. Legendary psychologist Sigmund Freud showed evidence that if you move (anxieties) physically, they'll move out of your brain. Write worries down on a piece of paper and move it outside the room, or at least to the bedside table. And your anxieties will hopefully be moved away from your thoughts and dreams.
3. Find your perfect number The oft-quoted "eight hours a night" is a rule not unlike "eight glasses of water a day"u00a0-- good in theory, but too general. The amount of sleep you need varies from person to person. A good night's sleep means we can function with a steady, healthy level of energy throughout the next dayu00a0-- with no 4 pm lethargy. So, figure out the number of hours that allow you to achieve this state.
4. Create the right setting When our eyes see the skies begin to darken, it signals the pineal gland to leak melatonin into the brain, which causes yawning and grogginess. That's why a dark room is often recommended for a restful night. Listen to soothing music to block out street traffic, but don't fall asleep to TVu00a0-- that can lead to sleep fragmentation.
5. Keep business out of the bedroom Sleep, sex and romance are just about the only things that should enter the bedroom. Part of keeping work separate from our sleeping area means blocking out anxieties and worries, too. They can cause fitful sleep and nightmares, so, try not to think of them prior to bed.
Dr Ashok Mahashur, head of Hinduja Hospital's Sleep Clinic says:
Each time you deprive yourself of a good night's sleep and adequate rest, you will be naturally exhausted the next day. Exhaustion causes confusion, lack of concentration and even
irritability. Over time, the body clock can change so much that it can lead to changes in the sleep cycle. Prolonged sleep deprivation could also affect blood-pressure. However, the body is not the only thing that gets affected by a lack of sleep. It can ultimately affect one's mental well-being as well, leading to depression and anxiety. Getting a good night's sleep is therefore crucial for overall physical and mental well-being. Choosing the right mattress for yourself is extremely important, as a mattress has a tremendous impact on the quality of sleep you are likely to get.u00a0
A lack of a good night's rest can lead to problems ranging from irritability, confusion, exhaustion tou00a0 anxiety, even depression. In the long run, it can also affect your bp.
- Dr Ashok Mahashur
What to look out for when buying a mattress
The Better Sleep Council, a non-profit organisation established in 1979, devoted to educating the public about the importance of sleep to good health suggests:
>> Mattresses with more coils and thicker padding tend to be higher quality and also more expensive; however, a higher price does not guarantee that the mattress is more comfortable or more supportive.
>> That a mattress which is "orthopaedic" or "medically-approved" should be viewed skeptically. There has not been extensive medical research or controlled clinical trials on the topic of mattresses and low back pain.
>> Give the mattress a test-run before buying. Try sleeping on different makes and models in hotels or at other people's homes before going to a mattress store. When shopping at the store, lay on the mattress for several minutes to decide if it is a good fit.u00a0
>> Purchase mattresses from a trustworthy store and company. Consider the customer service offered by the mattress store, such as delivery options, warranty, and removal of old mattresses and the store's return policy.
HOT TIP To help preserve the quality of a new mattress, it should be repositioned every six months to ensure that the mattress is evenly worn. This includes rotating it 180 degrees and flipping the mattress lengthwise on a regular basis.
If you are buying an organic mattress
1. Get under the covers. When looking for a natural or organic mattress, make sure those certifications apply to the whole item, not just certain components.
2. Know your materials. In general, avoid mattresses made with chemical-based fire retardants, formaldehydes, pesticide-treated cottons, anti-fungicides, or other harsh chemicals. Instead, look for naturally derived ingredients like rubber tree-based latex, soya-enhanced base foam, organic cotton, and sustainably-harvested woods. These components are not only healthy, but most are hypoallergenic, help keep dust mites, mould, and bacteria at bay and help regulate body temperature as well. They are also comfortable, working to cradle the body and support pressure points.
3. Take your time. If you are ordering over the Internet, give the company a call: a well-trained expert should be able to make appropriate recommendations based on your height, weight, and sleeping habits.
If you have a weak back, follow this plan
Find a mattress with back support
A good mattress should provide support for the natural curves and alignment of the spine. The right amount of back support also helps the patient avoid muscle soreness in the morning. While there is not much clinical data about mattresses, one study found that medium-firm mattresses usually provide more back-pain relief than firm mattresses.
Achieve a balance between back support and comfort
Sleeping on a mattress that is too firm can cause aches and pains on pressure points. A medium-firm mattress may be more comfortable because it allows the shoulder and hips to sink in slightly. Low back pain patients who want a firmer mattress for back support can get one with thicker padding for greater comfort.
