When was the last time you thought about the air quality in your bedroom? While we spend time creating a cozy haven with soft bedding and calming decor, the air we breathe while we sleep often doesn’t make it into the oasis planning. But it should! The air you breathe is just as important—if not more so. Breathing clean air at night doesn’t just improve how well you sleep, but it also safeguards your long-term health.

The average person takes between 5,760 and 8,640 breaths while sleeping. It’s essential to ensure the air in your bedroom is healthy so that you’re only battling things in your dreams, not the physical world. The question is, how?

In this blog, we’ll dive into why air quality matters, the potential health risks of poor air quality, and practical steps you can take to create a healthier sleeping environment. By understanding the common sources of indoor pollution and how to combat them, you’ll not only enhance your sleep quality but also protect your health for the long term. 

Here’s how to breathe easier while you dream!

Why Air Quality In Your Bedroom Matters

Did you know that we spend about one-third of our lives sleeping? That’s a significant portion of our time on this planet!  All the while, you’re breathing in air that may or may not be packed with pollutants. Poor indoor air quality can lead to a range of health issues, from minor irritations to serious conditions. The question then is, how many homes have indoor air quality problems?

According to the Environmental Protection Agency (EPA), indoor air can be 2 to 5 times more polluted than outdoor air. This is particularly concerning in bedrooms because you spend so much time in this specific space, especially if you get the recommended 8-9 hours of sleep at night. Another study found that 45 million buildings in the United States have unhealthy levels of mold, which can cause a wide range of negative health issues. 

Unfortunately, that’s not all… These are some other facts you probably don’t want to know about, but it’s important that you do!

• Our pillowcase can harbor 17000 times more bacteria after just one week than the average toilet seat. 
• One study found that a 1.5 to 20-year-old pillow contained around 1 million fungal spores. Of the spores, they noted 47 different species, with the average pillow containing between four and sixteen varieties.
• According to the Allergy and Asthma Foundation of America, after two years, 10% of the weight of a pillow can be from dead dust mites, fragments of their bodies, and their droppings.
• According to the American Lung Association, “Roughly four of five homes in the United States have dust mite allergens in at least one bed.”
•  A typical used mattress may have anywhere from 100,000 to 10 million mites inside.

Number one, that’s gross! More importantly, all these particles on the bedding alone become airborne when disturbed and cause unwanted exposures! Add that to the other statistics, and your bedroom can easily become a source of significant health concern.

So, are you breathing air packed with oxygen or air filled with dust, dust mite particles, volatile organic compounds (VOCs), mold spores, bacteria, mycotoxins, and more? 

How Poor Air Quality in Your Bedroom Affects You

Each inhalation of air packed full of pollutants triggers an immune response as your body works to eliminate them. The longer you’re exposed, the higher your chances of developing adverse health reactions as the immune system gets bogged down or malfunctions. Chronic inflammation is one of the major concerns here. 

The American Lung Association explains that breathing in polluted air can have wide-ranging effects on our health. Fine particles or other airborne contaminants can impact our respiratory system, particularly because they are respiratory irritants. So, once you breathe them in, the body can immediately feel the effect. Some symptoms include:

• Coughing
• Trouble breathing normally
• Watery eyes
• A scratchy throat
• Runny nose
• Irritated sinuses
• Shortness of breath
• Chest pain

To put it into perspective, this study discovered many of the nodes in the lungs of nonsmokers they analyzed appeared black. They should be beige. Upon analysis, the researchers found that the organs were filled with particles from airborne pollutants. This significantly impaired their ability to defend the body against pathogens, resulting in higher susceptibility to respiratory illness.

Another group of researchers stated, "Exposure to air pollution was associated with higher risk of developing autoimmune diseases.” 

Sleeping should be our time to recharge, not a source of stress or health concerns!

The air within is crucial to our well-being, silently shaping our health with every breath we take.

Steps to Improve Air Quality in Your Bedroom

Creating a healthier sleep environment is essential for your overall well-being. Here’s a practical list to help you enhance the air quality in your bedroom:

Regular Cleaning Routine

The cleaner your bedroom is, the fewer particles there will be to circulate throughout the air. Staying on top of cleaning is one of the best ways to improve air quality in your bedroom. These are some of the things you can do to cleanse your sleeping space.

• Dust Weekly: Aim to dust your bedroom at least once a week. If that's not feasible, try to do it every other week. Use a damp microfiber cloth for non-porous surfaces, and for porous surfaces like mattresses, use a HEPA vacuum cleaner.
• Wash Bedding Weekly: Use a botanical laundry additive like EC3 to help remove small particles like mold spores and dust mites.
• Clean Blankets and Pillows: Wash blankets every other week using the botanical laundry additive. Check the manufacturer's recommendations for pillow washing frequency, and ensure they dry completely before placing them back on the bed.
• Deep Clean Annually: Schedule a thorough cleaning of your bedroom at least once a year, covering all surfaces and items.

Targeted Areas to Dust and Clean

Make sure to clean the following areas regularly:

• Mattress
• Doorframes
• Windowsills
• Shelves
• HVAC vents
• Ceiling fan blades
• Light fixtures
• Pet beds
• Carpeting
• Tops of decor
• Baseboards
• Bedside tables
• Under the bed
• Wall hangings
• Curtains or blinds

Enhance Air Quality In Your Bedroom

Checking off these steps can protect the surfaces in your home and help eliminate contaminants from the air in your bedroom.

• Use Protective Covers: Invest in pillow and mattress protectors to shield against microscopic particles and make washing easier.
• Change HVAC Filters: Replace HVAC filters on time and upgrade to the highest-rated MERV filters your unit can handle.
• Invest in an Air Purifier: Consider an air purifier designed to remove small particles, especially while you sleep. We suggest the Intellipure Compact.  

Positive Habits To Promote Healthy Air Quality In Your Bedroom

There are also certain things you can begin implementing into 

• Shower Before Bed: This helps reduce the amount of bacteria transferred to your bedding. Make sure your hair is dry before sleeping, though!
• Stay Organized: Reduce clutter in your bedroom to minimize dust accumulation.
• Groom Pets Regularly: Keep your pets well-groomed to reduce dander in the living space.
• Keep Shoes Out: Designate a shoe-free area in your bedroom to limit dirt and allergens.

Additional Measures 

And finally, these are some good practicies to implement when you can to help reduce the number of pollutants in the space and improve the air quality in your bedroom.

• Test Dust Annually: Use The Dust Test to assess for high levels of contaminants, which may indicate microbial growth.
• Replace Old Pillows: Invest in new pillows every one to two years to maintain support and reduce contamination risks.
• Avoid Carpeting: Stick to non-porous surfaces, which are easier to clean and less likely to harbor dust.
• Avoid buying things high in VOCs of PFA content and instead look for VOC- and PFAS-free or low alternatives. You can check product labels to determine if the item contains certain harmful chemicals or look for certain certifications.

Important Note About Improving Air Quality in Your Bedroom

Don’t feel overwhelmed by this comprehensive guide! Start with one step at a time. Before you know it, you'll have a clean-air oasis to escape to whenever you lie down to sleep.

Rest Easy with Clean Air

Imagine waking up every morning feeling peace of mind, knowing that your bedroom isn’t just cozy but a sanctuary of clean air that supports your wellness. Small adjustments like these can change the way you sleep, the way you feel, and even the way you start your day. It’s all about creating a space where you feel relaxed and rejuvenated every time you walk in.

So pick a few steps from the list above and get started on breathing better while you sleep and reaping all of those benefits!