One-third of your life
Recuperative inactivity requires one-third of every day to be effective, so owning a quality mattress should be a major priority. You need physical support from the bed, cleanliness, lighting, and comforts here. If you wake up with backaches, experience eye strain while trying to read, or choke with stale air, make changes to transform this room into a fresh and restorative space.
Because the body sloughs off dead skin and hair when you sleep or change dirty clothes, dust is a major problem in the bedroom. That means dust mites -- a primary cause of allergic attacks -- are in abundance. Launder the sheets, sweep, vacuum, or mop the floor (including under the bed), and dust everywhere every week. Use dye- and perfume-free detergents and softeners for laundering your linens and try to use as few chemical cleaners in this room as possible. We do not recommend upholstered headboards or headboard draperies -- they are havens for dust mites. Use protective allergen barrier encasings -- like the Breathe Right brand -- for mattresses and pillows. It's also a good idea to clean the air in this room with a HEPA air cleaner. Nothing works better to help remove airborne dust and mites, supporting your breathing all night long.
22 tips for a successful sanctuary
A snug fit: Measure mattress width, length and depth before buying sheets. Sizes vary.
California Kings (Cal-Kings): Are longer than Eastern Kings and excellent for tall individuals.
Eastern Kings: Are wider than Cal-Kings and slightly roomier for cramped couples.
Egg-crate foam mattress pads: Are cheaper to replace than a worn-out mattress pillowtop.
High thread count 100 per cent Egyptian cotton sheets: Breathe, don't pill and soften with age.
No chemicals: Place natural linens on the bed, hot from the dryer, and you won't have to iron.
Sliding window locks: Security locks limit window openings while allowing fresh air in.
Sound conditioner: Marpac's white noise emulator, SleepMate, offers restful sounds of water.
Irritable infants: Marpac's LifeSounds soothes newboms with familiar womb sounds.
Marriage saver: SIeep-Eze's Snore Buster uses hearing aid technology to mask noise.
On the night shift: Thrifty blackout liners fit underneath draperies and block excess light.
Electronic-drive roller shades: Lutron's Sivoia QED blocks light at the flick of a switch.
Space challenged? Utilize under-bed storage space with self-enclosing dust-free containers.
Bedside saddlebags: Eyeglasses, books, lotions, and other private items not-for-display fit here.
Sleek wardrobe valets: They make the next day's clothes inviting and stress-free.
Forbidden family: Don't want your parents in bed with you? Don't display their photos here.
Intimate discretion: Contain intimate items in decorative boxes or drawers of bedside tables.
Sensual ambience: A spray of candles is an invitation to romance.
Decorative finials: These turn bland curtain rods into divine details.
Ceiling art: This is the one room where you lie back and stare at the ceiling. Make the view scenic.
Hot climate? Pick cool colors for the bedroom to cool the room (violets, greens, and blues).
Cool climate? Choose cozy warm colors to heat up passions (orange, yellow, and red hues).
Page 4 of 4 -- Kathryn and Dawn lay down their rules for the bedroom -- see if you follow or break them on Page 1.
Excerpted from The Emotional House by Kathryn L. Robyn and Dawn Ritchie, Copyright 2005. Excerpted with permission by Raincoast Books. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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