For all day comfort … Bedroom with hygienic specifications

Providing adequate lighting, heat and ventilation conditions

Advice: Dr. Abeer Mubarak

Most people spend about a third of their lives in the bedroom, making it one of the most important places in the home in terms of taking care of their health conditions. And when the bedroom is not in a healthy condition and specifications, it has a number of negative health implications.

– bedroom

The different types of sleep disorders not only affect the person’s psychological state, his productive abilities at work during the day, and the quality of his social relationship with family members around him, but there are medical indications of their relationship with heart disease. , diabetes, weight gain, blood pressure and others.

Medical sources also refer to the role of heat, humidity, ventilation, quality of furniture and level of hygiene in the bedroom, in cases of skin and respiratory allergies.

It also confirms that the quality of pillows and bed mattresses plays a role in the possibility of suffering from cases of snoring, sleep apnea, neck and back pain, and other adverse health effects on various parts of the body.

According to medical statistics, the bedroom, in addition to the bathroom, is one of the places where the chances of stumbling and falling, and the resulting fractures, are high, not only for the elderly but also for adults, especially when they wake up during the night without full awareness, and with the lack of elements Safety in lighting and bedroom furniture.

When talking about fall and hassle-free home protection, the US National Institute on Aging says: “To avoid falling and ensure your safety, there are several changes you can make in your bedroom: Put light switches near your bed, keep a Hand in hand at your bed in case the power goes off and you have to get up and keep your phone close to your bed. ”

When talking about healthy sleep, the US Centers for Disease Control and Prevention (CDC) cites a number of tips for better sleep, saying, “Some things can improve your sleep health, including making sure your bedroom is quiet, dark. and at a comfortable temperature. And remove electronic devices, such as TVs, computers and smartphones, from the bedroom. “

health conditions

* Intensity of lighting. The lighting in the bedroom should be balanced between achieving good vision and not making it difficult to fall asleep.

It is known that reducing exposure to light at the beginning of the night helps to sleep, and vice versa. The reason is that dim lighting stimulates the brain to produce melatonin, according to the natural rhythm of the circadian clock. Melatonin is a hormone that is secreted by the brain daily after sunset to help us sleep naturally at night, and it peaks at eleven o’clock at night. The strong night lights deprive the body of the feeling of darkness, and prevent the brain from producing this natural hypnotic hormone.

* temperature. Changes in bedroom temperature, even minor ones, have an effect on the circadian rhythm, and can significantly affect sleep quality. Although some sleep researchers define the optimal room temperature as between 21 and 22 degrees Celsius, the ideal sleeping temperature for some may be a little higher, especially for children, the elderly and those with certain chronic cardiovascular diseases or thyroid disorders. .

A warmer bedroom shortens the time a person spends in important stages of sleep, such as slow-wave sleep and REM sleep. They are considered to be one of the stages of sleep required for the body to rest adequately through the night.

Some medical studies have also shown that low temperatures during sleep stimulate the activity of brown fat cells, which increases fat burning and metabolic processes to produce energy.

* Ventilation. Regarding bedroom ventilation, the American Lung Association (ALA) reports the need to keep sources of pollution away from it. The first step is to make it a smoke-free zone.

The people who are most vulnerable to the harmful effects of pollution in the bedroom air are the very young people, the elderly and people with cardiovascular or respiratory diseases, who usually spend more time in the bedroom. Healthy bedroom ventilation can therefore help to prevent asthma attacks and allergic symptoms and to breathe.

The first step is to open the windows for half an hour, at least once every day. If you rely on the air conditioner to purify the air in the bedroom, it is worthwhile to take care of the maintenance of the air filters in the air conditioners. And maybe use a good and practical type of air purifier.

Cleaning carpets, floors, bedding and curtains also helps prevent allergens from building up. Also arrange the places where the bedroom furniture is placed, and make its decorations simple so that dust does not accumulate and insects multiply behind and in its folds.

Comfortable pillows

Choosing the best pillow for sleeping, says Dr. Andrew Bang, a chiropractor at the Cleveland Clinic: “Every pillow has its pros and cons. There is no one type of pillow that meets everyone’s needs. But choosing a pillow that properly supports your neck at night should help you sleep well and pain-free. ”

The biggest advantage of a proper pillow, Bang explains, is that it keeps your neck parallel to the mattress, without bending down or up. What is needed is a pillow that adapts to the position of your body, head, neck and shoulders. The quality of the cervical contour pillows is suggested as the best. The head rests in the lower area in the middle of the pillow, and the neck rests on the slightly higher side area (from the lower middle of the pillow).

Foam contour cushions, which form its shape according to adapt to the relaxation of the head and neck. These include latex foam (if one is not allergic to this fabric), or Memory Foam pillows. These are pillows that contain “remember foam” that (due to the effect of the heat of the head and neck on it) forms a comfortable shape for the pillow.

As for pillowcases, it causes more neck pain because it does not provide much neck stability. “You can feel very comfortable once you rest your head on it,” he says. But the feathers move, and you sit without support after hours of sleep, which causes you pain. ”

5 places where you need hygiene in the bedroom

> There are areas in the bedroom that are potential sources of dust, germs and insect problems, and that deserve proper hygiene. “Pillows and clothing can carry germs of all kinds, and the greatest danger is actually insects, such as dust mites, bedbugs and fleas,” explains Dr. Amy Zack, a family medicine consultant at the Cleveland Clinic.

There are 5 places that need more attention to hygiene in the bedroom, which are:

Bed mattress: This is a place that is likely to house a lot of bacteria. It is also an ideal place for dust mites, as they are insects that eat debris on dead skin. So the first step in caring for your mattress is to cover it with a protective cover. Good quality mattress covers allow the mattress to ventilate, keep it free of liquid stains that can spill on it, and most importantly, do not multiply germs and insects in it. Bedding is cleaned at least once a week, at a temperature of 60 degrees Celsius.

* Pillows: Pillows should be clean as they are very close to the eyes, mouth, nose, ears and scalp during sleep. Some scientific sources indicate that the pillows used contain an average of 16 types of germs and fungi. The first step in caring for pillows is to use good quality pillowcases, and to change and wash them every few days.

* Bedroom floor: Carpet can contain about 100,000 bacteria per square centimeter. Dust and dirt tend to get stuck in carpets, making it necessary to use the vacuum cleaner once or twice a week. And if one suffers from allergies, carpet is not the best choice for him, but perhaps hard type of floors are best, such as hardwood or tiles, which may need to be wiped once a week, or perhaps more in dusty environments.

* Curtains and windows: Bedroom curtains are another place where dust accumulates and insects can hide, especially in the upper parts of it. Which requires cleaning by washing several times during the year. And the windows need to be cleaned weekly, especially when you are providing ventilation by opening the windows.

* Electrical appliances: Dusting of hanging light bulbs is an essential step as these are potential areas where dust and insects can accumulate. And it’s worth it to clean them with cleaning curtains. Side coverings are a very potential spot for germs, due to frequent hand contact, and it is worth cleaning door and window handles and wall switches to turn on the lights every few days.

8 elements for the safety of the elderly in the bedroom

> To make the bedroom as safe and comfortable as possible for the elderly, here are the following items for you to check out:

* Avoid clutter and obstacles in the distribution of bedroom furniture. Overcrowded spaces will increase the risk of falling. Make sure your senior’s bedroom is free of any unnecessary furniture or bulky items.

* Remove any wires, connections or cords from bedroom walkways, and keep them close to the wall and behind furniture.

* Make sure the floor space is safe to walk on even when there is no lighting, and avoid placing carpets or anything that could slip or cause the floor to be loose or uneven.

* Ensure that the elderly can comfortably access, enter and get out of bed. Evaluate his needs for bedroom safety devices such as the Grab Rail grab bar to ensure he gets the right support while walking.

* Make sure he is comfortable in his bed. Evaluate his needs for a safety rail if he tends to sway and fall while sleeping. If he has any movement or breathing problems, he may also consider an electrically adjustable bed, to provide him with more comfort and support.

* Keep his phone near him, fully charged, and on a table within easy reach, before going to bed.

* Keep saved emergency numbers as favorites on his phone. This includes the usual emergency services, as well as neighbors or family members who can also help him in an emergency.

* Keep a flashlight on a table within easy reach. This will help him to see when the power outage is. Also, make sure you have spare batteries close by for the flashlight.

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