A stuffy room can make it hard to sleep as it can be hard to get comfortable. A room that is too humid or too dry can also impact our ability to sleep.

Air pollution can also have a negative impact upon our sleep (1). This can be due to the biochemistry of the central nervous system being affected by the pollutants via the olfactory nerve, which in turn can impact the circadian rhythms or pollutants affecting the respiratory system by causing damage making it harder to breathe well which disrupts sleep. Air pollution is something that can be hard to have any control over. 

What to Do

• Increase ventilation to the bedroom by opening the door (the bedroom often has the least ventilation due to the door being shut for privacy reasons) and keeping a window open. Do appreciate there can be issues with opening a window, for example: personal safety; it is blowing a gale outside; it’s freezing cold; air pollution is high (including pollutants which can trigger hay fever).
• Don’t dry clothes in the bedroom as this can increase humidity levels.
• Check for damp and get it professionally looked at.
• Have air filtering plants in the bedroom eg aloe vera, peace lilies (although a study (2) has discredited this idea, work out with the client whether they find plants help their sleep, as plants can help to connect us to nature and reduce negative feelings).
• Use an air purifier.
• Use an air humidifier to increase humidity if the room is too dry or a dehumidifier if the room is too humid.
• Check Carbon Monoxide levels and ensure they are at a safe level.
• Regularly vacuum the carpet and the bed, dust furniture and wash pillows and duvets occasionally. It can help to use natural cleaning products to reduce the chemical impact of pollutants.
• Take shoes off when you come inside so you don’t bring the outside pollutants in.
• Use allergy free bedding and/or laundry detergent.

References

1. Jianghong Liu, Tina Wu, Qisijing Liu, Shaowei Wu, and Jiu-Chiuan Chen. Air pollution exposure and adverse sleep health across the life course: A systematic review Environ Pollut. 2020 Jul; 262: 114263.
2. Cummings, B et al. Potted plants do not improve indoor air quality: a review and analysis of reported VOC removal efficiencies. Journal of Exposure Science & Environmental Epidemiology, Nov 6, 2019