Good ergonomic practices should even be extended to your home to ensure a healthy space for you and your family.
Ergonomics in office is given more and more attention these days. Did you know that you should also pay attention to ergonomics when picking furniture and accessories for your home? We take a look at some points to keep in mind when you plan your bedroom.
Let’s start with the bed
The most important item in the bedroom is, you guessed it, the bed. Here are some factors to watch out for when you buy a bed:
- The bed should be at a comfortable height to enable you to get on and off easily without straining the back.
- The mattress should be firm without being hard.
- As a general rule lighter people need softer mattresses while heavier people need firmer ones.
- Importantly, the mattress should be even i.e. it shouldn’t have any lumps; and should be replaced when worn out. These days, synthetic mattresses are easily available and are more longer-lasting than the old cotton mattresses of yesteryears.
Moving on to pillows
- It’s important for pillows should be of the right height – not too high and not too thin.
- While sleeping on the back or side, the pillow should adequately support the neck to avoid straining it and follow the natural curve of the spine.
- A small cushion placed below the knees can reduce strain when sleeping on the back.
- For people who mostly sleep on their tummy, the pillow should be very thin.
- Pillows, too, lose their elasticity after a few years and should be replaced periodically.
Accessories in the bedroom
- The bedside table should be close to the bed. This allows a person to easily reach for a book or a glass of water without stretching too much.
- If you have a digital clock, make sure to cover the light as it can interfere with sleep.
- Ideally, placing a television in the bedroom is not recommended, as watching rapidly moving pixels is not conducive to rest. But if you must have one, place it at a comfortable height so that the neck and back are not strained while viewing.
Windows and curtains
- Dress up the windows with functional curtains and blackouts. This becomes very important if you work at odd hours (night shift) and sleep during the day.
- Make sure you draw the blinds while sleeping and keep the room as quiet and dark as possible. If the surrounding noise levels are high, introduce white noise to mask the outside noise. e.g. the whirring of a fan or cooler.
Check out these tips to beat insomnia.
And finally
- Choose a pastel hue for the walls of your bedroom. Avoid red, as it is a stimulating colour, not a relaxing one.
- Keep your bedroom neat and free of clutter. Remember to take care of physical clutter as well as mental clutter in order to sleep like a baby!
In the next article we will cover kitchen and bathroom ergonomics as well as special ergonomic considerations for the elderly and children.
Written by Dr Nisreen Nakhoda, General Physician, Preventive Healthcare & Wellness expert
