We spend 90% of our time indoors, and about a third of that time sleeping. What we breathe in has an inevitable impact on the quality of our sleep.
Dry indoors air dries out mucous membranes and irritates the respiratory tract. This can lead to waking up throughout the night. The ideal indoor humidity level is around 40-60% and the temperature should be 18-21 Celsius degrees – a few degrees cooler than the rest of the apartment. If the air in your bedroom feels too dry, consider getting a humidifier.
The amount of carbon dioxide in the indoor air directly affects the quality of the sleep. Too much carbon dioxide in the bedroom causes wakefulness, restlessness, and can make sleeping feel like a chore. Even if you would feel seemingly rested, the high levels of carbon dioxide inhaled during the night will manifest the next day as brain fog, fatigue, and impaired cognitive skills.
Other indoor air pollutants, such as street and pollen dust, air pollution, fine particles, and chemicals, also cause irritation to the airways. Check that your ventilation is working at the right level to remove pollutants and ensure that enough oxygen-rich air is flowing in. Remember to clean and ventilate your bedroom regularly!
Improving the air quality in your home will also help improve your sleep quality and therefore your overall health.
