Your home’s air quality is crucial for quality sleep. How can you tell if your indoor quality (IAQ), is adequate? Jamie Gold, a Mayo Clinic certified wellbeing coach and author of a book about this topic, says that good IAQ means having low levels of pollutants. Or, as Peter Mann, CEO at Oransi puts it, good IAQ equals outside air. I will discuss the interdependence of air quality and sleep in this article. You will also find practical tips for improving your home’s IAQ. This advice is backed up with expert advice and studies. We are not doctors.
The Relationship Between Air Quality & Sleep
Low IAQ can make quality sleep more difficult. According to Proceedings, quality indoor air is crucial for quality sleep and better quality life. You may find it difficult to fall asleep if the indoor air quality is low. You may feel groggy and less rested once you fall asleep.
Tony Abate, Vice President, Chief Technical Officer, AtmosAir Solutions, agreed that IAQ can affect sleep. Poor IAQ can lead to sleep apnea which is a condition that causes frequent interruptions in your breathing.
Poor IAQ is caused by high levels of carbon dioxide (CO2) in our air. A 2012 study published in Environmental Health perspectives found that indoor CO2 levels can cause sleep problems and headaches. Researchers recommend that it not exceed 20,000 parts per millions (ppm) when measuring it. For reference, 20,000ppm is the number of carbon dioxide particles in one million particles of air.
Poor IAQ can also be caused by volatile organic contaminants (VOCs). VOCs can be found in paints and refrigerants as well as pharmaceuticals according to the EPA. ActivePure Technology’s Chairman, Founder and CEO, Joseph P. Urso, agrees that chemicals can seriously disrupt good IAQ.
He explained to me that chemicals and pollutants that are part of your dust can have more harmful effects than organic matter in dust. VOCs and other pollutants can lower the IAQ making it harder to fall asleep.
Even dorm rooms can show the effects of IAQ. A 2015 study in Indoor Air found that better quality bedroom air can improve sleep quality. Researchers suggest lowering the CO2 concentration to help. You might be curious about how to improve your home’s IAQ.
How To Improve The Air Quality In Your Bedroom
You Can Get Rid Of Potted Plants.
Let’s first discuss what doesn’t work. Indoor plants can be used to improve IAQ. Indoor potted plants are said to improve the quality of indoor air. Recent research has disproved this claim. A study published in the Journal of Exposure Science & Environmental Epidemiology found that potted plants don’t improve IAQ. It was based on numerous IAQ experiments and studies.
According to the study, plants can sometimes produce spores and biopartical emission along with certain VOCs. Researchers claim that this would negate any IAQ benefits that plants may provide. While indoor plants can look beautiful, they are unlikely to improve your IAQ.
Reduce Chemicals And Keep Your Home Clean.
Let me reiterate the obvious: Chemicals don’t make good IAQ. Joseph P. Urso says that natural cleaning products are one of the best ways to prevent your air from getting contaminated. In case of lingering chemicals, Urso recommends that you take off your shoes before entering your home.
He also suggested that you clean your floors frequently to reduce dust buildup and use a damp cloth instead of a feather duster to prevent dust from moving to the air. He also recommended that you use an organic mattress to keep your bedroom allergy-free.
According to a 2008 Canadian Medical Association Journal (CMAJ), dry-cleaned clothing should be kept out of your home for at most a few days. These clothes contain trichloroethylenes which can potentially cause harm if left at room temperature. Researchers also recommended that you avoid perfumes and room deodorizers. This will not only improve your IAQ but also make your home smell better.
Clean The Air With An Air Filter
A 2015 study by Lung India found that efficient air filters can remove allergens and reduce IAQ. This study revealed that indoor air pollution poses more health risks than outdoor pollution.
Smoke is a common indoor pollutant. Even if you are not a smoker, it is something worth considering. Alaina Ross (RN) says that smoke-inducing products such as a candle or a cooked meal in the oven should be avoided. She suggests that you replace your air filters when necessary and open up windows to reduce the adverse effects of smoke on IAQ.
Make Sure The Room Is Well Ventilated.
Consider opening a window when the weather is good. The Proceedings study that I mentioned earlier showed that homes that had their windows open at night saw a lower CO2 concentration. To learn more about ventilation, I spoke to Dr. Giuseppe Aragona from Prescription Doctor. He recommends that doors be kept open when it is too cold or stormy for you to open windows. This will allow airflow and prevent odors from sticking in one place.
Dr. Aragona’s comments are supported by the Indoor Air study. The researchers found that CO2 levels can be reduced when doors and windows are closed.
The CO2 level in a window that was opened was between 525 and 840 ppm (far below the danger threshold of 20,000 ppm).
There’s more! Ventilation is not limited to opening doors and windows. Jamie Gold suggests that you use bathroom and kitchen ventilation fans when necessary.
Use A Humidifier Or Dehumidifier.
You should pay close attention to the amount of moisture in the air when assessing IAQ quality. This is especially important if you live near a humid area (hello Floridians). WHO states that indoor air can be polluted by hundreds of species, including mould, if there is sufficient moisture. To improve indoor air quality, they recommend that damp indoor conditions be avoided or minimized.
Peter Mann claims that dehumidifiers are useful if humidity levels exceed 50%. He says mold growth can occur at this point. To keep the IAQ from becoming too dry, Mann suggests that a humidifier be used if humidity levels are below 30%.
Keep Your HVAC System In Good Condition.
Tony Abate states that poor HVAC systems can lead to mold, bacteria, and other airborne viruses. It is important to maintain your HVAC system properly. He suggests that you add a bipolar ionization device to your HVAC system. Although it sounds futuristic, it emits ions into air to neutralize contaminants.
Replace Your Furnace Filter Often.
A simple solution to improving IAQ is to replace your furnace filter every few months. This is the biggest problem Arie Van Tujil sees in his work as a licensed home inspector. He suggests that furnace filters should be replaced every month to remove any airborne pollutants.
The Air Quality Outside.
Ran Korber, CEO at BreezoMeter, said that air quality levels can change drastically on an hourly basis. According to him, air quality can vary from one street or the next. He suggests that you check the air quality around your home to make sure it is not polluted by outside air.
This will allow you to understand when you should take preventative measures such as closing your windows and turning on an air purifier if it is particularly bad outside.
Last Word From Sleepopolis
We’ve come to the end of our recommendations on improving your bedroom IAQ in order to get the rest your body deserves. We are not medical professionals, so please speak to your healthcare provider if you have any concerns about sleep.
