How Indoor Air Quality Impacts Sleep
Each night, when we go to bed, we hope to fall asleep with ease and wake up feeling refreshed. Unfortunately, it’s only a dream for many people. If you aren’t happy with how much rest you get, make sure to check your indoor air quality.
Research Shows Air Quality Matters
When you’re struggling to rest, you probably focus on things like finding the perfect pillow or making your room quieter. However, there’s one invisible factor that greatly affects your bedtime. Studies have found that air quality directly impacts your ability to get enough rest.
2010 research discovered that rooms with higher pollution rates were linked to worse slumber. When people were in rooms with a lot of foreign particulates in the air, they slept less, and they had poorer sleep quality. Furthermore, the effects of poor air quality go beyond just feeling less well-rested in the morning. A 2017 study found that poor air quality caused both more wakeups during the night and worse performance on cognitive tests the next day. Without pure air, people spend more time lying awake at night and less time getting deep, restorative sleep.
Ways Air Quality Harms Sleep
Why does poor indoor air have such a big impact on your ability to get enough rest? It turns out that there are several ways for your air to harm your slumber. Depending on your situation, you might be dealing with one or more of the following issues.
Allergic Reactions From Pollen and Dander
A common cause of poor indoor air is buildup from pollen and pet dander. If you’re the type who starts sneezing the second spring starts, it’s no surprise that this can impact your ability to rest. When you’re lying down in bed, the swelling from allergies makes it harder to breathe. You end up tossing and turning all night, so you don’t feel well-rested.
Even if you don’t have a massive allergic reaction to pollen or pets, sensitivities to these pollutants can cause problems at night. Your bedroom tends to have a lot of soft furnishings where allergens can build up, so without air filtration to remove them, you can encounter just enough inflammation to bother you.
Carbon Dioxide Buildup That Causes More Wakeups
When your bedroom windows and doors are closed at night, it creates a very stuffy environment where carbon dioxide builds up. This gas is exhaled as you sleep, and measurements show that poorly ventilated bedrooms can end up with triple the recommended carbon dioxide levels. Your body will unconsciously notice the lack of oxygen while you slumber, and you’ll end up moving around more. This leads to people who wake up feeling tired, groggy, and exhausted.
Discomfort From Improper Humidity Levels
Air quality is about more than just filtering out particles and bringing in more fresh air. Proper air quality also addresses humidity levels. The typical home can have a lot of issues with imbalanced humidity. During times when your HVAC runs constantly, your air might be dry, and during times with extreme weather, your air can be damp.
Humidity issues affect sleep in a variety of ways. With low humidity, people report waking up more frequently because their throat feels dry and scratchy. Meanwhile, high humidity can trigger apnea for some people. Research suggests that the most comfortable humidity level for sleep tends to be around 40% to 50%, so you might need a humidifier or dehumidifier to reach optimal levels.
Health Issues From Mold
Mold is one of the most dreaded causes of poor indoor air because it can be so problematic. If you have mold growing in your home, HVAC system, or air ducts, you can end up with a lot of mold spores floating in the air, and this can make you physically ill. Mold exposure often causes sneezing, congestion, coughing, headaches, and rashes.
It’s no surprise that this has an impact on how you rest. If you have a pounding headache or an itchy rash, you probably can’t fall asleep the second your head hits the pillow. Unfortunately, mold exposure is often at its worst during the night. Since bedrooms tend to have less ventilation, you can end up with a concentrated dose of mold that leaves you feeling achy and exhausted in the morning.
FAQ
Can indoor air quality really affect sleep?
Yes. Poor indoor air quality can make it harder to fall asleep and stay asleep. Pollutants like dust, pet dander, mold spores, and excess carbon dioxide can irritate your airways and reduce sleep quality.
What indoor air pollutants commonly disrupt sleep?
Common culprits include pollen, pet dander, mold, dust, smoke, and high carbon dioxide levels caused by poor ventilation. Improper humidity levels can also contribute to discomfort and interrupted rest.
How do I know if poor air quality is affecting my sleep?
Signs may include waking up congested, coughing at night, dry throat, headaches in the morning, restless sleep, or feeling tired even after a full night in bed.
What humidity level is best for sleeping?
Most experts recommend keeping indoor humidity between 40% and 50% for optimal comfort and healthy sleep conditions.
How can I improve indoor air quality in my bedroom?
You can improve air quality by changing HVAC filters regularly, using air purifiers, improving ventilation, controlling humidity, and scheduling professional HVAC maintenance and duct cleaning.
Can HVAC services help reduce allergens and mold?
Absolutely. Professional HVAC services can clean contaminated components, improve airflow, reduce moisture buildup, and help remove airborne pollutants that may be affecting your health and sleep.
Sleep Easy With One Hour Air Conditioning & Heating
If you’re dealing with poor indoor air in Birmingham, AL, turn to One Hour Air Conditioning & Heating. From installing ventilation fans to cleaning moldy drain pans, our HVAC services can help you get crisp, pure air and a good night’s rest.
When you choose us, you can rest easy in more ways than one. Our stellar reputation for quality workmanship and good service makes us a customer favorite in Birmingham. We’re so confident in our reliability that we promise we’re on time, or you don’t pay a dime. Give us a call today to schedule your air quality service visit.
