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Una camera per due © 1zoom.net
Il riposo è tutto, è alla base del benessere, perché, spiega Adorno , storica azienda italiana di materassi, aiuta lo stato generale di salute, le difese immunitarie, l’attenzione, l’energia vitale, l’umore, il raziocinio e la produttività, mentre un sonno insufficiente può essere alla base di raffreddore, obesità, emicrania, calo del desiderio sessuale, problemi intestinali, disturbi alla vista, perdita di memoria, problemi di apprendimento, sbalzi d’umore e mancanza di coordinazione.
TIPOLOGIE DI MATERASSI Scegliere un buon materasso e un buon cuscino è, pertanto, fondamentale. Sul mercato si trovano soluzioni sempre più all’avanguardia per un buon riposo, anche se non sempre è facile scegliere tra materassi a molle tradizionali, a molle insacchettate o indipendenti , in lattice, in memory foam o schiuma viscoelastica ed espansi in genere – esistono, ad esempio, materassi a base di acqua e sostanze naturali che fanno del materasso qualcosa di molto simile a una spugna naturale.
I materassi in memory foam sono, ad esempio, molto ricercati perché si automodellano con il calore del corpo a tutto vantaggio della colonna vertebrale, articolazioni e cervicale. Tra quelli in memory foam i migliori, spiega l’azienda Adorno, “sono anche anallergici, antiacaro e antifungini, garantendo, a chi soffre di patologie legate a polvere, acari e miceti, un riposo senza preoccupazioni”.
Quello degli acari è un problema antico. Se materassi e cuscini vengono realizzati con materiali più specifici, ci sono case produttrici di materassi che hanno ideato o impiegano progettati da altri dispositivi elettronici antiacari a onde sonore che vengono agganciati al materasso o collocati in una tasca di speciali fodere per cuscini. Queste onde non vengono percepite dall’uomo ma infastidiscono gli acari e talmente da costringerli a ridurre i loro accoppiamenti e uccidendone l’appetito. Il risultato è un calo significativo della loro popolazione e dei loro escrementi dal noto potere allergizzante.
Tra i rivestimenti dei materassi si segnalano anche quelli in pura lana vergine, che dà conforto in inverno ed è traspirante in estate, in kapok, filamenti del frutto della ceiba, un albero tropicale, in easy clean, tessuto di fibre di poliestere anallergico e antibatterico, quindi in termofibra, fibra termica in poliestere indicata per chi soffre di allergie. Tra le imbottiture per materassi va anche segnalata quella in fibra di bamboo, resistente ai lavaggi, dalle proprietà antibatteriche e antillergeniche e capace di assorbire ottimamente l’umidità tanto da garantire ogni volta freschezza e asciuttezza.
Speciali materassi e cuscini sono quelli ignufighi di cui in base alla normativa devono dotarsi alberghi, motel, villaggi turistici, affittacamere, case vacanze, agroturismi, ostelli per la gioventù, residenze turistico-alberghiere e rifugi alpini.
A caratterizzare i materassi è anche la rigidità, che varia con il crescere del peso corporeo. Cinque le classi di rigidità: H1 (materasso morbido per persone fino a 60 kg), H2 (materasso medio per persone fra i 60 e gli 80 kg), H3 (materasso duro per persone oltre gli 80 kg), H4 (materasso molto stabile per persone fino a 140 kg), H5 (materasso per persone dai 140 kg in su).
PRO E CONTRO Per capire quale materasso scegliere l’azienda Adorno ha realizzato un vademecum che considera i pro e i contro delle singole tipologia. Quali sono, ad esempio, i vantaggi di un materasso a molle tradizionali? Sono che sul mercato c’è una ampissima scelta, che il costo è contenuto, che la tecnologia è nota e conosciuta. I contro riguardano, invece, la loro incapacità di adattarsi alla forma del corpo, la trasmissione del movimento al partner, la rumorosità e la rigidità talora eccessiva.
I materassi a molle insacchettate possono, invece, risultare vantaggiosi perché sul mercato esiste, discretamente, un’ampia scelta, perché sono comodi ed ergonomici, perché si trovano in vari gradi di rigidità, perché non trasmettono il movimento risultando, così, adatti alle coppie. Fra i contro c’è il costo più elevato, la difficoltà di orientamento nella scelta, la necessità di basi adatte, la richiesta di manutenzione.
I vantaggi dei materassi in memory foam hanno, invece, a che fare con l’ampia disponibiltà, la comodità e l’ergonomicità, la garanzia di isolamento nel movimento, la ridotta pressione nella zona di giacitura. I contro vanno, invece, rintracciati nell’elevato rischio di aumento della percezione di calore, nella non facilità di movimento in caso di memory foam a densità elevata, nella difficoltà di movimento in quella a più alta densità, nella richiesta di manutenzione, nelle scarsa rigidità e non non essere particolarmente amati dalle coppie.
Non rumorosi, adatti ai soggetti con allergie e ai consumatori sensibili all’ambiente, questi, invece, i vantaggi dei materassi in lattice. Fra i contro la disponibilità limitata, il rischio di ritenzione di calore, la possibile emissione di odori nel primo periodo e un’attenta manutenzione.
CUSCINI Il cuscino va scelto, consigliandosi, nella versione classica o ergonomica a seconda che si dorma su un fianco, che si legga o guardi la tv a letto (anche se guardare la tv a letto, come vedremo, non è consigliabile), che si abbiano problemi di cervicale, che al risveglio si soffra di mal di collo, che nel sonno si cambi spesso posizione, che si tenda a schiacciare molto il cuscino verso la spalla.
Tessuti e rivestimenti con cui vengono realizzati sono sempre più innovativi come i cuscini con imbottitura e fodera in cotone lavorato naturalmente e senza formaldeide, pesticidi, sbiancanti o coloranti; i cuscini con fiocchi di kapoc ricoperti di cera vegetale naturale, che aiuta l’umidità ad evaporare velocemente, indicato, grazie alla sua fibra amaragnola che tiene lontani acari, tarme e cimici, per chi soffre di allergie e irritazioni. Alla tradizione contadina s’ispirano anche famosi marchi con la creazione di cuscini, ad alta traspirabilità, in pula di grano saraceno, che assumono la forma e la fisionomia della testa, l’ideale per chi soffre di cervicale ed emicrania notturna. O il cuscino con fieno alpino biologico, un cuscino terapeutico con fieno non trattato con erbicidi e funghicidi e coltivato nelle montagne del Sud Tirolo. Oltre al fieno il cuscino contiene negritella comune, iperico di montagna, achillea, carlina bianca, arnica. Il cuscino, che ha la fodera in cotone 100% biologico certificato, ha proprietà antireumatiche, disintossicanti, termoterapiche, favorisce il relax e combatte i dolori cervicali.
VADEMECUM DEL BUON RIPOSO Per un sonno di buona qualità è importante rispettare l’igiene del sonno. Molte forme d’insonnia, infatti, sono dovute al mancato rispetto di queste regole con il rischio di cronocizzare il problema. Queste regole sono state riunite dall’ Associazione Italiana di Medicina del Sonno in un vademecum, che recita:
Utilizzare la stanza in cui si dorme solo per dormire. Sono da evitare attività quali la lettura, lo studio, l’utilizzo del computer, guardare il televisore nella camera da letto, che deve essere, invece, il luogo in cui si stabilisce una sensazione di rilassamento.
La stanza in cui si dorme deve essere confortevole ed adatta al sonno. Sufficientemente buia, silenziosa, con una temperatura ottimale, non troppo secca né troppo umida. Il letto ed il materasso devono essere comodi.
Evitare di assumere nelle ore tardo-pomeridiane e serali bevande stimolanti (caffè, tè, Coca Cola, Redbull, cioccolata).
Evitare pasti serali abbondanti, molto calorici o ad alto contenuto proteico (carne, pesce). Evitare alcolici (vino, birra, superalcolici) ed il fumo di tabacco nelle ore serali.
Non eseguire sonnellini diurni (è ammesso un breve sonnellino dopo pranzo). In particolare, è assolutamente deleterio sul sonno notturno un sonnellino dopo cena (ad esempio sul divano davanti al televisore). Non intraprendere attività impegnative o coinvolgenti sul piano emotivo o mentale (studio, lavoro al computer, videogiochi) o di guardare il televisore nell’ora prima di coricarsi.
Anche l’attività fisica medio-intensa (ad esempio, la ginnastica in palestra) sarebbe da evitare nelle ore serali.
Evitare bagni o docce calde nelle ore serali
Tentare, per quanto possibile, di coricarsi la sera e di alzarsi al mattino ad orari regolari, cercando di assecondare la propria tendenza naturale del sonno. Tali orari andrebbero rispettati anche nei fine settimana e nei giorni di riposo o di vacanza. Rimanere a letto solo il tempo necessario per dormire. In caso di difficoltà nel prendere sonno, non restare a letto per più di 10 minuti, ma alzarsi e svolgere attività rilassanti fino a quando non si percepisce sonnolenza. Evitare anche di guardare la sveglia, che nel caso sarebbe da togliere dal comodino. Al mattino al risveglio, non restare a letto più del necessario.
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