Improving Indoor Air Quality For Better Sleep

Sleep easy with 6 tips for improving indoor air quality in your bedroom

Improving indoor air quality in the bedroom can help you breathe easier while you and your family sleep.

We spend a third of our life sleeping (although mothers with young children may doubt that statistic!), so it’s important to consider the indoor air quality in our bedrooms.

Since children are especially sensitive to toxins and poor indoor air quality, it’s easy to focus on their bedrooms and forget our own spaces. Here are six easy ways to improve indoor air quality:

6 Steps For Improving Indoor Air Quality

Air circulation

Ceiling fans are great for keeping a space comfortable while lowering your overall energy use year-round and they can help prevent your rooms from growing stale. In winter, reverse the rotation direction from normal summer use to draw air upwards. This is especially useful if you sleep with closed doors and don’t have a forced air heating system.


Studies on household dust have found that it contains toxic chemicals that leach out of our household products like electronics and upholstery as they degrade over time. Dust surfaces with a damp cloth regularly, including headboards and bedside tables to reduce the amount of dust that gets into the air as you prepare for sleep.

Humidification in the winter

If you don’t have a central humidifier on your heating system, consider using small humidifiers in your bedrooms as you sleep.

Winter air is colder and holds less moisture than warm air. This means that our nose and sinuses are often drier, making us more vulnerable to colds, sinus infections, and the flu. So even as you turn the heat up in your home, make sure you’re adding moisture to help support your early defense systems against sickness.

6 tips for improving indoor air quality in the bedroom

Non-toxic furniture and bedding

As you redecorate or replace your bedding and sleepwear, look for certified non-toxic products that won’t off-gas nasty chemicals while you sleep. Examples of what to look for include: organic cotton sheets and sleepwear; CRI-certified carpets and area rugs free from stain repellents, flame retardants, and pesticides (there’s some concern that even natural wool carpets are treated with pesticides); and Greenguard certified furniture.

High-efficiency air filters

If you have a forced air HVAC system, make sure you’re using high-efficiency filters (i.e. look for HEPA, at least, 85% efficient, or MERV 13). These filters will capture more outdoor air pollutants but must be replaced regularly to remain effective (and improve energy efficiency).

Make sure you schedule filter replacement, at least, every 3 months, or more regularly if you have pets.

Air purifying plants

Even with reducing chemicals in the home and filtering outside air, there will still be outside air with pollutants that infiltrates into the home. NASA studied the best air purifying plants, and the good news is that many of them are very easy to maintain. Consider adding some of these to your bedrooms to help clean the air as you sleep.

Our bodies go through so many regenerative and detoxification processes while we sleep, so help optimize your systems by providing the healthiest sleep space possible. You may even find these tips for improving indoor air quality reduce allergy and asthma symptoms as an added benefit!