While stress and excessive screen time are often blamed for restless nights, health experts say another overlooked factor may be affecting sleep quality — the air inside our bedrooms.

According to sleep specialists, indoor air quality plays a critical role in how quickly a person falls asleep and how deeply they rest through the night. Bedrooms are typically enclosed spaces where pollutants such as fine dust, allergens and gases can accumulate, particularly when ventilation is limited.

Studies cited by the Sleep Foundation suggest that exposure to indoor pollutants may interfere with breathing comfort and reduce sleep efficiency.

How polluted air affects sleep

Dr Monika Sharma, a sleep and performance expert, explains that poor indoor air quality can disrupt natural sleep cycles.

Research published in Scientific Reports indicates that higher levels of particulate matter can lead to frequent awakenings, shallow sleep and breathing difficulties during the night.

During sleep, people spend several continuous hours breathing the same air within a closed environment. If that air contains elevated levels of dust, allergens or gases, it may irritate the respiratory system and make it harder for the body to reach deep, restorative sleep stages.

“In my practice, I often hear parents say their children wake up coughing at night, teenagers feel unusually tired at school, and adults wake up feeling dull and unrefreshed,” Dr Sharma said.

Why bedroom air quality matters

According to the expert, rising carbon dioxide levels in closed rooms overnight can also affect breathing comfort.

“When bedroom air becomes stale and CO₂ levels increase, sleep can become fragmented. People often wake up already exhausted because their bodies did not fully recover during the night,” she explained.

Experts say improving indoor air quality can significantly enhance sleep quality and overall health.

Tips to improve bedroom air for better sleep

Sleep specialists recommend simple steps to maintain healthier air indoors:

  • Use an air purifier with efficient filtration to capture dust, pollen and other particles.
  • Keep windows closed when outdoor air pollution levels are high.
  • Avoid scented candles, incense sticks and strong fragrances before bedtime, as they may release volatile organic compounds (VOCs).
  • Maintain cleanliness by regularly dusting and vacuuming the bedroom.

Experts also recommend running an air purifier overnight in quiet mode to maintain consistent air quality.

Ultimately, doctors say that cleaner air at night can improve breathing comfort, deepen sleep cycles and help people wake up more refreshed and energised the next day.

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