Poor indoor air quality can have a dramatic effect on how well you sleep. There’s a close relationship between healthy sleep and breathing, temperature, and humidity. Here are some ways poor air quality can impact your sleep.
Respiratory Irritation and Inflammation
Anatomical causes aren’t the only reasons people snore. Lifestyle factors, including alcohol consumption, weight, and sleeping position, can also make you snore. Studies show that air quality is a factor as well. Poor IAQ can trigger or worsen allergies. That relationship doesn’t stop just because you’re asleep. The particulate matter in your air can cause irritation and even inflammation of your respiratory system that directly affects your ability to sleep.
Difficulty Falling Asleep
How easily a person falls asleep varies from individual to individual. That said, if you have trouble falling asleep, stimuli could be keeping you awake. Sleep specialists recommend establishing a restful routine, including no screen time for at least an hour before you go to bed. You also need to take steps to maximize your airflow. Ensure there’s adequate ventilation in the room. Sleep in a position that promotes good breathing. Don’t engage in behaviors that circulate inhalable particulate matter in the air, such as smoking, cooking, or burning candles.
Sleep Disruption
A sleep cycle typically lasts 90 to 120 minutes and includes four phases. That means you’ll usually experience four to six cycles a night. Respiratory irritation won’t necessarily wake you, although it can. The bigger concern is that it disrupts a phase within your sleep cycle, and some phases are more restorative than others. That’s one reason you can get what seems like enough sleep and still feel tired.
Lower Energy Levels
Air pollution affects your energy levels in a number of ways. It can make it more difficult to fall asleep, wake you, and reduce your sleep efficiency. For instance, you may sleep for eight hours but not get as much restorative sleep as someone who slept for six hours in more optimal conditions. This can lead to fatigue, decreased cognitive function, and headaches.
Improving Air Quality While You Sleep
Deep dust your home at least once a week. Schedule seasonal HVAC tune-ups, use a high-MERV HVAC filter, and clean or replace it regularly. Ensure that you have adequate circulation in your bedroom. That’s easily achieved with a fan. Maintain a cool sleeping temperature — the Sleep Foundation suggests 65 degrees Fahrenheit. Optimal relative humidity (RH) for sleep is typically between 40% and 50%. If you have trouble achieving that RH, use a dehumidifier in the summer and a humidifier in the winter. Consider installing a whole-house air purifier as well. It will trap particulate matter and adsorb gases and chemicals.
You can further enhance your indoor air quality by consulting a professional. For help improving your indoor air quality in Phoenix, AZ, call Ace Home Services, or contact us online.
