An Easy Tip for Better Sleep Tonight

If you struggle to get a good night’s sleep and have tried every tea and tool under the sun, the answer may be as simple as opening a window.

We all know that a temperature of around 18-20 degrees Celsius is generally thought of as optimum to sleep in, but aside from helping to adjust the warmth inside the room, keeping the window ajar, even during the winter months might help encourage a deeper sleep thanks to the way it helps circulate the air more efficiently. According to a study carried out in the Netherlands, keeping your window open can improve air ventilation and reduce carbon dioxide levels significantly. Elevated carbon dioxide levels can lead to poor sleep efficiency, which, amongst other problems, can cause a decrease in concentration the next day.  

Unlike many other areas of the house, bedroom ventilation rates are usually lower thanks to the compact sleep environment ­where air is trapped between you and an assortment of pillows, bedding and mattresses. Although your and bed might look clean enough, this restrictive environment exposes you to a potentially enormous profile of pollutants such as mould, dust mites and pet dander, all of which accumulate very quickly and can cause allergies to flare up. Increased episodes of nasal congestion, sneezing and wheezing can disrupt sleep significantly and cause problems the next day with drowsiness, poor focus and low mood.

Keeping your window ajar when you sleep can help you breathe better, which is turn promotes a deeper and less restless night’s sleep. Hot or humid air is thicker and heavier than cool air, which can make breathing it in more difficult. Warm air also tends to harbour pollutants like fungus and dust mites which can cause respiratory inflammation and make you very uncomfortable when you’re trying to drift off.

If safety is an issue, or outdoor temperatures are too cold for you to consider, try sleeping with your bedroom door open instead. Ventilation from the rest of the house is an improvement on none at all and should still make a difference to your sleep quality.