Creating a Sleep Sanctuary For Your Little Ones by Cathy Cooke
The importance of creating an optimal sleeping environment for your kids - and for you!
You’re doing a lot to ensure your kids stay vibrant and healthy. You’re eating the organic food, investigating natural medicines, doing your best to keep stress at bay and promote engaging learning experiences. But are you paying attention to their physical environment?
As a Holistic Nutritionist and Building Biologist, one of the most overlooked areas I see impacting health are EMF and Air Quality. I mean, they’re just not very sexy topics are they? But, their impact on your families health can be massive!
In this article, I’m going to give you my top tips to create the healthiest sleep environment for your kiddos (steps you can take in your bedroom too!). We know that quality sleep is essential for overall health, so when we address the things in the bedroom that can negatively impact sleep, we give our kids the upper hand.
First, let me explain what I mean by EMF or Electromagnetic Fields. EMF refers to the human-made electric environment which is foreign to our bodies. The obvious sources are cell phones, cell towers, WIFI and smart appliances. But there are also magnetic fields, electric fields and dirty electricity that flow on the wires in our walls. While these are obviously common, they aren’t exactly ‘normal’ to our bodies. If you want to dig into the research on the health implications, you can check out this website.
I became a Building Biologist because I suffered from severe insomnia for over 20 years. Though I had several imbalances that needed to be addressed, my EMF exposure was the primary cause of my sleepless nights. When I finally understood the connection and I mitigated my home, my sleep improved dramatically. (I’m hoping this gives you a little nudge to actually take this seriously!)
Right about now you might be saying ‘But EMF is everywhere, there is no point’. And you’d be correct that we are exposed to more sources of EMF than ever before, but that does NOT mean the efforts to reduce your exposure are not worth it. In the world of Building Biology, we say ‘Any reduction is worth achieving.’
It’s actually the proximity to the sources that is the most important thing. Due to something called the ‘inverse square law’, the intensity of the fields dramatically reduces with distance. So, while your neighbor may have a strong WIFI router, the exposure you’re getting from that router is likely far less than the exposure from your own router. If you can minimize what’s inside of your own home, you can dramatically reduce your overall exposure. So let’s dive into the tips:
Hardwire your internet.
Please don’t panic. This is not as hard as it might seem. I have not used WIFI in my home in over 7 years, and I am fully connected to the world. I simply took an ethernet cord and plugged one end into my router, and the other end to my computer. Viola! I am hardwired. Now there are a few more steps, like turning off the WIFI and getting an adapter for the computer, but these are simple to do. And of course I understand that some homes are al little more complicated and have a lot more devices. If you need further guidance, you can check out my article that goes into more depth here, or my step-by-step course here.
If hardwiring is simply not possible, consider investing in Low-EMF router like the JRS Eco-Router. This will allow you to turn WiFi on/off with the push of a button. While this step may feel a little overwhelming, I strongly encourage you to put in the effort. This will often reduce the EMF inside the home by a whopping 70-80% alone. It’s worth it.
Invest in a ‘Low EMF’ baby monitor
Many parents choose to forgo the use of baby monitors altogether, of which I would support. But if you do still need them, I would strongly recommend using a low-emissions monitor like the BebCare. I am often shocked by the extreme emissions I get when testing baby monitors. They are often higher than WIFI routers or even cell phones – yes even the very simple ‘sound only’ options or the ones that don’t use WIFI.
And because these units are so close to the baby’s crib or your child’s bed, the exposure levels can be quite elevated. The BebCare model is one that I have tested myself and found to be substantially lower than all others. They do have different models, so if you want the lowest emissions options, go for the Bebcare Hear Digital Audio Baby Monitor. (You can see my video review of it here.)
Unplug!
In most homes I usually see lots of things plugged in near the bed – lamps, alarm clocks, phone charges, sound machines, diffusers, etc. The reality is that anytime something is plugged in - it has a large electric field on it - just by being plugged in. I usually see the electric fields drop significantly just by unplugging things.
If you must have certain items plugged in, try placing them on the opposite side of the room. If you need an alarm clock or white noise, cell phones or Ipads can be used when all the antennas are turned off (WIFI, Bluetooth, ‘Find My’ and Airplane Mode On).
Move the bed away from the wall
I know this one might sounds a little strange, but hear me out. The electricity that runs through the walls is almost always elevated with electric fields and dirty electricity. Just this is just the nature of living in an electrified environment.
If you really want to get serious about lowering your exposure, you can turn off the bedroom breakers at night like I do. I personally don’t need any electricity in the bedroom while sleeping, and I find the quality of my sleep is greatly increased. (You do want to have this tested though before you start flipping breakers. Due to the cancellation effect, fields can actually increase, so you may want to consult with an EMF consultant to make sure you’re getting the indented results.)
If turning off the power to the bedroom is not an option for you, then you can almost always decrease the fields by moving the bed away from the wall. In most cases, the levels will be less in the middle of the room, so if you can move the bed a foot or two away from the wall, the levels can drop pretty quickly. This can often be a compromise when you don’t want to turn off the power completely. Just be sure you don’t get closer to other sources like power cords, appliances etc. (Be mindful of appliances on the opposite side of the wall as well. I often measure high magnetic fields from things like refrigerators, space heaters and air purifiers on the opposite wall.)
Keep smart appliances out of the bedroom.
This one is fairly self-explanatory. Keep items like cell phones, smart speakers, WIFI or Bluetooth enables games, wearables etc., outside of the bedroom. There is no reason for such devices when we’re sleeping! (The exception here may be medical devices which your child needs like a continuous glucose monitor. Obviously, these can be life-saving devices which I would not recommend getting rid of.)
Be aware of blue light.
Having exposure to blue light at night can disrupt your child’s circadian rhythm. Blue light exposure tells your brain that it’s daytime; cortisol can increase and melatonin production is suppressed. Instead of using regular light bulbs, consider orange or amber bulbs. There are plenty on the market. If they need a nightlight, you can purchase orange or red lights that will not interrupt their sleep. Block Blue Light is a brand that I personally use and have had great success with.
If they are using screens at night (hopefully not within 2 hours of bedtime), then you might want to consider blue-light blocking glasses. These can help block the blue light from entering the eyes so they can still watch TV or see a screen if needed. Block Blue Light has kids and adult sizes in case you need a pair too!
Hire a consultant for a home assessment.
The tips above are all excellent things you can do on your own, but if you want to take a step further, you can hire an EMF consultant to identify all the exposures in your home and guide you even further. You can go here to find a certified building biologist in your area.
And now let’s take a look at simple way to improve your air quality. How does air quality impact your sleep you ask?
I have come across many clients that are unknowingly suffering from an increase in histamine from allergens inside their home. When we’re exposed to an irritant that our body does not like, histamine production can be increased as a way to deal with the irritant. Because histamine is stimulating, sleep disturbances can result. These most common sources I come across are:
Dust (including mites and their feces)
Pets
Burning candles
Incense
Smudging
Cooking (especially with non-stick or toxic cookware)
Dirty duct work or HVAC
Mold or water damage
Bacteria
Wildfire smoke
Outdoor pollution
Carpets
Furniture made with Petro-chemicals
Cleaning supplies
Perfumes or other fragrances
And yes even essential oils!
This is by no means a complete list, but these are all very common sources I find in most homes. Note that even so called ‘natural’ items like essential oils and candles can be big offenders. So what can we do about them?
Omit smells and fragrances.
I know this can be a hard one to swallow, but any scent, natural or otherwise, can increase the particulate count and VOC (volatile organic compounds) in the air. Even natural substances can be respiratory irritants. A clean house has no smell. (I promise you this is true. I really do walk into people’s homes that have no smell!) Instead of using items with fragrances, opt for unscented.
Stop the burn.
Burning candles (even all-natural soy based), incense, or herbs, will add particulate to the air which can be irritating to many. As a patchouli loving free-spirit myself, this was a hard one to accept. I love my incense and palo-santo. But, knowing what I know about air quality and it can impact your health, I got rid of my candles and smudge sticks, and I can honestly say my lungs are better for it. If you’d like to investigate the claims I’m making here, I suggest checking out this or this excellent website on air quality.
Crack a Window.
The outdoor air is almost always cleaner than the indoor air. Cracking a window can help lower the carbon dioxide and bring in fresh air. It can also help to dilute the chemicals that may be off-gassing from your carpet and furniture.
Get the Ducts Cleaned
Imagine going years without dusting inside your home. Well, I’ve got news for you, this is exactly what’s happening inside your duct work! If you have a force air furnace and air conditioner, it’s important to have your ducts cleaned every 2-3 years. Otherwise, all that dust will get blown into your living space and just keep accumulating over time. Just be sure to hire a NADCA approved duct cleaning company. And ask for reviews – not all duct cleaning companies are created equal!
Use Natural Cleaning Products
This probably goes without saying, but we don’t want to bring more chemicals inside our home, even if it’s for the sake of cleaning. When we spray our counters and floors with chemicals, we can both inhale and ingest them. Choosing natural options like soap and water, vinegar, borax and lemon juice are excellent options. I personally like Branch Basics and Truly Free. If you want some extra sanitizing power, you can use diluted hydrogen peroxide in a spray bottle. It’s the ultimate non-toxic sanitizer!
Invest in Air Purifiers
I am a big fan of air purification, especially during wild-fire season. Poor air quality is associated with adverse health outcomes like Alzheimer’s Disease, Parkinson’s and a cardiovascular disease. Wildfire smoke can greatly contribute to this. Using good quality air purifiers with HEPA and carbon can dramatically reduce contaminates in your home and bedroom. My personal favorite is the Jaspr Pro.
If you’re dealing with mold, remediate.
I know this is easier said than done. Mold is a huge issue, deserving of its own article altogether, but I would be remiss if I did not mention it. Mold can create significant illness in many people, and it should be treated seriously. If you suspect you have a mold issue, or want the peace of mind in ruling it out, I suggest a home inspection by a qualified inspector. You can go here to find a certified building biologist in your area.
And that’s it! Yes I know this is a lot of information and perhaps a lot of overwhelming advice. You don’t have to go out and do everything right now. Just tackle the low-hanging fruit and do what you can when you can. I certainly did not make all of these changes in my own home overnight. I had to plan, save money, and tackle one item at a time. That’s totally ok. Remember, any reduction is worth achieving! Just do what you can and the rest will come.
Cathy Cooke is Board Certified in Holistic Nutrition with the National Association of Nutrition Professionals. She is also a Certified Building Biology Environmental Consultant and Certified Electromagnetic Radiation Specialist with the Building Biology Institute as well as a Certified Residential Mold Inspector. She assesses buildings for anything that may be causing health problems, including Indoor Air Quality, mold, chemical off-gassing, ventilation, and EMF exposure. Combining Holistic Nutrition and Building Biology, she addresses both the body and environment to help her clients achieve optimal health.
Originally from Kansas City, MO., she currently lives in Boise, ID.
She is available for consulting via skype and phone, and will travel as needed for home assessments. You can find more information about her on her website at wholehomeandbodyhealth.com or follow here on Instagram or YouTube.