How Poor Indoor Air Quality Affects Sleep and How to Fix It

The effects of a bad night’s sleep can throw off your entire day. While several factors can affect how rested you feel in the morning, many overlook the connection between sleep and indoor air quality.

When the air inside your home isn’t the cleanest, it can affect how well you sleep at night, but knowing how to improve your indoor air quality can lead to a better night’s rest and several other health benefits.

Common Indoor Pollutants

While we tend to think of pollution as an outdoor problem, the air inside your home can actually be more contaminated, especially if there’s poor airflow.

Your indoor air quality refers to how clean the air inside your home is from indoor pollutants like:

• Dust
• Pet dander
• Pollen
• Volatile organic compounds
• Mold
• Carbon dioxide

How Poor Air Quality Affects Your Sleep

When the air inside your home has high levels of contaminants, it can be one reason for poor sleep. There are several ways poor indoor air quality is affecting your sleep.

Breathing Issues

Polluted indoor air can cause congestion, a dry throat, and coughing. This makes it harder to breathe, especially when lying down, which means you aren’t resting as well at night. It can also increase your risk of sleep apnea.

Allergy and Asthma

Pollutants like dust mites, pet dander, and mold can trigger allergic reactions or asthma symptoms that interrupt your sleep cycle.

Disrupted Sleep

Another link between poor indoor air quality and sleep is that breathing in irritants can cause you to wake up more at night. This means less time in deep, restorative sleep.

Fatigue

When you don’t sleep well, your body can’t repair itself properly, leading to chronic fatigue. Feeling constantly fatigued can lead to other health issues, such as lowered immunity, mood swings, and brain fog.

Signs That Air Quality Might Be Affecting Your Sleep

It can be hard to pinpoint whether or not your indoor air quality is to blame for your sleep issues. Here are some signs your air is a side effect of poor indoor air quality:

• You wake up with a sore throat, dry mouth, or stuffy nose
• You feel tired despite getting seven or eight hours of sleep
• You or your partner snores more than usual or coughs at night
• Your bedroom has a musty or stale odor
• You notice excessive dust or visible mold in your home

6 Ways to Improve Your Indoor Air Quality for Better Sleep

1. Use High-Quality Air Filters
   Upgrade to a HEPA filter that captures smaller particles like pollen, dust, and pet dander. Depending on your system and home conditions, you should change the filter every one to three months. This helps maintain your indoor air quality.
2. Schedule Routine HVAC Maintenance
   Regular maintenance ensures your system is clean and running efficiently. An HVAC expert can check your coils, look for mold, and clean the ductwork. This keeps the air inside your home clean and can improve your sleep at night.
3. Invest in an Air Purifier
   A whole-home air purifier works with your HVAC system to remove airborne contaminants. Portable units are also great for bedrooms, especially if you have allergies.
4. Control Humidity Levels
   Too much or too little humidity can worsen air quality. An optimal indoor humidity is between 30% and 50%. Installing a whole-home humidifier or dehumidifier can help maintain a balanced environment year-round.
5. Improve Ventilation
   Fresh air is essential. Keeping air circulating through your home is vital to improving the air quality inside your home. Use exhaust fans and open windows when weather permits to bring in outdoor air without sacrificing comfort and energy efficiency.
6. Keep Your Bedroom Clean
   The best way to improve your sleep is to keep your room clean. Wash your bedding weekly in hot water, vacuum rugs regularly, and avoid synthetic fragrances or harsh cleaning chemicals in your sleeping space. This can help you get a good night’s rest.

Ready for Better Sleep? Let Service Express Improve Your Air Quality

Getting good sleep isn’t just about your nighttime habits or the quality of your mattress. It also depends on the air you breathe every night. If making small adjustments isn’t making enough of an improvement, it might be time to schedule an appointment with our HVAC professionals to help you improve your indoor air quality.

At Service Express, we specialize in identifying and solving indoor air quality issues through thorough assessments, HVAC tune-ups, and advanced air purification solutions.

We’ll help you get to the root of the problem and recommend targeted improvements so you can breathe easier and sleep better.