Natural Alternatives
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By Trish Barbara
May 5, 2008
GOODNIGHT, SLEEP TIGHT ...
We are all familiar with the powerful need for sleep. You may not realize that sleep is as essential for your well-being as food and water. When dealing with eczema and allergies; sleep and the bed can become issues. Overheating in bed is a problem for most of us with eczema so the issue of bedding is quite important. Let's first observe that powerful and primitive urge to sleep and what it actually means to the state of our overall health and wellbeing.
Until the 1950s, most people thought of sleep as a passive, dormant part of our daily lives. We now know that our brains are very active during sleep. Moreover, sleep affects our daily functioning and our physical and m ental health in many ways that we are just beginning to understand.
Sleep - A vital and natural alternative and one that is often overlooked; it's not just the flu and other illnesses that require adequate and healthy sleep habits; things such as hay-fever, allergic symptoms and eczema are exhausting and can be helped by making sure that you get adequate rest and the right amount of sleep to allow your immune system the time it requires to rejuvenate and actively fight off allergens and inflammation.
The Practicalities
The first requirement of a good nights sleep is obviously going to be the bed. We all know how expensive they are. At the same time we need to accept that the bed you sleep on each night is of great importance. When it comes to allergies and eczema, this is especially so. Dust mite is a huge factor as well as bed hygiene.
Firstly, please I beg of you, if you have eczema or allergies or your child has eczema and allergies and you allow your pet, the family dog or cat, to sleep in the bed, please, I am begging you DON'T do it. Dogs and cats are known allergens to those with eczema and asthma and respiratory problems. The animal might get a good night's sleep, but I can guarantee that the sufferer will not. Even if you don't realise it, you are probably scratching in your sleep or you may even find your breathing is impaired whilst you sleep. Find a more suitable place other than the sufferer's bedroom, for the family pet to have its own comfortable and personal space to sleep. Humans and animals alike benefit from a good nights sleep, but each to their own habitat please!
As far as bed hygiene goes, it is important on the list of priorities. It was and still is a weekly routine for me to change my bed sheets and pillowcases; throw the quilt and pillows and woolen under-lay over the clothes line outside on a nice sunny day, this helps to kill off dust mite and air the dust out of the fabrics. Give it a bit of a bash and shake before returning it to its rightful place. It's a little old fashioned I know, but it has always worked for me. In between bedding changes if you notice skin flakes in the bed, run over the sheets with a hand held vacuum cleaner. This gives any dust mite less of a smorgasbord!
THE MATTRESS
I have used the mattress covers that are designed against dust mite. Although they do their job of restricting the movement of dust mites throughout the bed etc, for me it was more than uncomfortable. The biggest problem was that the cover was a plastic or nylon type material and regardless of summer or winter, I would sweat all night long, scratching away whilst I slept and sweat and then of course dealing with constant ‘sleep debt'. It got to a point where I preferred to deal with dust mites in a more conventional way than sweat it out like that, so once a week whilst changing the bed sheets, I would turn over the mattress and run a hand-held vacuum cleaner over it. Around once a month, I'd enlist some help to drag the mattress out into the sun for a few hours. Dust mite does not survive 50 degrees celcius or more and leaving a mattress & bedding in the sun a few hours will achieve this. Before you bring it back in give it a bash with a large stick or the broom handle.
Recently we had to replace our bed and after a little shopping around we came across a mattress called Tempur. This mattress is in my eyes, perfect. It has all the qualities it needs to be outstanding and then some. You can check it out for yourself at www.tempur.com.au but for now I'll give you a brief idea: The manufacturers have designed it for total comfort and body/spine support and it is recognised by NASA and certified by the Space Foundation. Tempur Mattresses and Pillows are resistant to bacteria, mould, mildew, dust mites and odour-causing germs. They are 100% CFC-free (chlorofluorocarbons) and they have been allergy tested and approved. Amazing!
For me it is the MOST comfortable bed I have ever slept on. It is not just the support it provides that gives me comfort, it is the fact that I am not over-heating and itching all night from plastic/nylon materials and dust mite.
It was definitely a financial investment, but with the quality of sleep it provides, no mattress dust mites to deal with and the fact it has a 15 year warranty makes it a worthwhile investment. Oh yeah, and I dont have to drag the mattress out into the sun once a month! Now I just run over it with a hand held vaccuum.
We sleep a lot better each night without me scratching around and we take comfort in the fact that we will not have to buy another bed for at least 15 years!
I urge you to recognise the importance of the mattress you sleep on as well as the mattresses the children are sleeping on. This is vital for normal growth and development and particularly important for anyone with auto-immune diseases such as eczema that are exacerbated by allergens like dust mite. Look around for a suitable mattress one that includes chiropractic care as well as taking into consideration the issues associated with dust mite.
THE BEDDING
Sheets
The bedding you use is also very important. Always choose bedding made with natural fibre. Choose 100% cotton sheets, pillow cases and quilt covers where possible. Most bed sheets are a cotton/polyester mix and a little cheaper. Go for one that has more cotton and less polyester where you can, preferably 100% cotton if your budget allows.
Nylon sheets and satin sheets don't allow your body to breathe through the bedding and you may overheat through the night, waking up sweaty and itchy. I find that Flannelette sheets, although cotton, really really irritate my skin, they are too rough and make me itch, so I steer clear of them.
Blankets/Quilts
Feather quilts are full of allergens, they collect dust and dust mite and will probably drive you mad. Nylon/polyester quilts and blankets are made from crude oil. They do not allow your body to breathe through the bedding causing the body to overheat and yes ... you wake up sweaty and itchy. Stay away from nylons in your bedding. Where ever you can, stick with natural fibres, fabrics and materials.
Natural fibres would include materials such as Cotton, Hemp, Wool, Rayon and Tencel. They are a much healthier alternative, they allow the body and skin to breathe and not overheat thus reducing some of the discomforts that can come with sleeping. The eczema and allergic body retains a lot of heat which adds to and causes itching.
One style of Quilt I have had success with in the past is 100% wool filled quilt with a 100% cotton outer cover. Even though I cannot tolerate wool directly against my skin, it is fine when there something like cotton between it and my skin. Wool breathes and allows your body heat to move through it thus overheating and sweating is less likely. My woolen quilt was a worthwhile addition to a comfortable nights sleep.
I've also seen Cotton filled quilts onthe market, which of course makes alot of sense when in comes to bedding. They are a little expensive though but certainly worth consideration.
Another natural fibre quilt I have recently come across and now currently use, is called Tencel. This is a new age Australian innovation and made from Plantation Forests of Eucalyptus Tree wood pulp which makes it human and earth friendly. Tencel fibre also has therapuetic properties - It has excellent moisture management and prevents the formation of bacteria which keeps it cleaner and fresher therefore less washing and laundering. Tencel is gentle to the skin, it has a cooling effect and the smooth fibres prevent skin irritation. It is breathably warm in winter, so you don't get hot & sweaty & itchy, it is cooling in summer.
This winter I had to replace my woolen quilt and I have chosen a Tencel Quilt. What a difference it has made to my sleep. It is warm and light, fresh and comfortable. You'll find it at most bedding suppliers and some online suppliers as well. I picked mine up at Target, they offer them at a very good price, even better I happened to be in the right place at thte right time and managed to purchase mine whilst they were having a 40% off manchester sale - lucky me!!
BRAINI-FACTS
Nerve-signaling chemicals called neurotransmitters control whether we are asleep or awake by acting on different groups of nerve cells, or neurons, in the brain. Neurons in the brainstem connect the brain with the spinal cord and produce neurotransmitters such as serotonin andnorepinephrine, which keep some parts of the brain active while we are awake. Other neurons at the base of the brain begin signaling when we fall asleep. These neurons appear to "switch off" the signals that keep us awake. Research also suggests that a chemical called adenosinebuilds up in our blood while we are awake and causes drowsiness. This chemical gradually breaks down while we sleep.
Since sleep and wakefulness are influenced by different neurotransmitter signals in the brain - foods and medications that change the balance of these signals a ffect whether we feel alert or drowsy and how well we sleep. Caffeinated drinks such as coffee and drugs such as diet pills and decongestants stimulate some parts of the brain and can cause insomnia, or an inability to sleep. Many anti-depressants suppress REM (rapid eye movement) sleep. Heavy smokers often sleep very lightly and have reduced amounts of REM sleep. They also tend to wake up after 3 or 4 hours of sleep due to nicotine withdrawal. Many people who suffer from insomnia try to solve the problem with alcohol - the so-called ‘night cap'. While alcohol does help people fall into light sleep, it also robs them of REM and the deeper, more restorative stages of sleep. Instead, it keeps them in the lighter stages of sleep, from which they can be awakened easily.
The amount of sleep each person needs depends on many factors, including age:
- Infants generally require about 16 hours a day,
- While teenagers need about 9 hours on average and pre-teens up to 10hours
- For most adults, 7 to 9 hours a night appears to be the best amount of sleep
Some people may need as few as 5 hours or as many as 10 hours of sleep each day. Women in the first 3 months of pregnancy often need several more hours of sleep than usual. The amount of sleep a person needs also increases if he or she has been deprived of sleep in the previous days. Getting too little sleep creates a "sleep debt", which is much like being overdrawn at a bank. Eventually, your body will demand that the debt be repaid. We don't seem to adapt to getting less sleep than we need; but while we may get used to a sleep-deprived schedule, our reaction time, judgment and many other functions remain impaired.
The Science of Sleep
Although scientists are still trying to learn exactly why people need sleep, animal studies show that sleep is necessary for survival. Some studies suggest that sleep deprivation affects the immune system in detrimental ways.
Sleep appears necessary for our nervous systems to work properly. Too little sleep leaves us drowsy and unable to concentrate the next day. It also leads to impaired memory and physical performance and reduced ability to carry out math calculations. If sleep deprivation continues, hallucinations and mood swings may develop. Some experts believe sleep gives neurons used while we are awake, a chance to shut down and repair themselves. Without sleep, neurons may become so depleted in energy, or so polluted with by-products of normal cellular activities that they begin to malfunction. Sleep also may give the brain a chance to exercise important neuronal connections that might otherwise deteriorate from lack of activity.
Deep sleep coincides with the release of growth hormone in children and young adults. Many of the body's cells also show increased production and reduced breakdown of proteins during deep sleep. Since proteins are the building blocks needed for cell growth and for repair of damage from factors like stress and ultraviolet rays, deep sleep may truly be "beauty sleep." Activities in parts of the brain that control emotions such as the decision-making processes and social interactions are drastically reduced during deep sleep, suggesting that this type of sleep may help people maintain optimal emotional and social functioning while they are awake.
Sleep and sleep-related problems play a role in a large number of human disorders and affect almost every field of medicine. For example, problems like stroke and asthma attacks tend to occur more frequently during the night and early morning; perhaps due to changes in hormones, heart rate and other characteristics associated with sleep. Sleep also affects some kinds of epilepsy in complex ways. REM sleep seems to help prevent seizures that begin in one part of the brain from spreading to other brain regions, while deep sleep may promote the spread of these seizures. Sleep deprivation triggers seizures in people with some types of epilepsy.
Neurons that control sleep interact closely with the immune system. As anyone who has had the flu knows, infectious diseases tend to make us feel sleepy. This probably happens becausecytokines (chemicals our immune system produces while fighting an infection), are powerful sleep-inducing chemicals. Sleep may help the body conserve energy and other resources that the immune system needs to mount an attack.
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Information sourced from National Institute of Neurological Disorders and Stroke NINDS atwww.ninds.nih.gov/disorders/brain_basics |
WELL ... GOOD NIGHT, SLEEP TIGHT ... DON'T LET THE DUST-MITE BITE!!