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 c...