Is opening a window all it takes for us to sleep better?
Especially on warm summer nights or pleasant fall evenings, it has long been common to sleep with the windows open. The benefits of fresh air have long been advocated by medical professionals throughout history.
However, what is the science behind the potential benefits of fresh air to our sleep?
As a result, we have enlisted the expertise of sleep experts to explain the pro’s and con’s of sleeping outdoors, the science behind it, and what you should be aware of before you leave your windows open at night.
Why is Fresh Air Good for the Body and Brain at Bedtime?
1. You are less likely to develop allergies and contract diseases if you take it
Dr. Chelsie Rohrscheib, a sleep specialist, and neuroscientist, said that breathing properly is essential for staying healthy and getting a good night’s sleep.
Air pollution can increase your risk of allergies, asthma, and prescription drug reactions as well as respiratory infections such as COVID-19, colds, the flu, and bronchitis.
2. You might wake up feeling more oxygenated and restful
Allowing fresh air to circulate in your bedroom is an easy way to improve air quality. In fact, Rohrscheib claims that this increases blood oxygen levels, which then results in better sleep.
Those who breathe properly experience deeper, more refreshing sleep, sleep faster, and are less likely to wake up in the middle of the night.
Using an open window and a fan, a 2015 study tested the effect of bedroom ventilation. As soon as CO2 levels were too high (indicating oxygen was needed), the fan would turn on. Lower CO2 levels were found to result in perceived fresh air in the bedroom, as well as improved concentration and performance the following day, as well as lower CO2 levels can result from opening windows or fans.
3. You are less likely to wake up when you sleep with it
Rohrscheib explains that if the air quality is poor, you may wake up several times a night. The next day, you will probably feel tired after not being able to enter the deepest, most refreshing stages of sleep.”
Oxygen helps our brains work better. Alex Savy, certified sleep science coach, says the brain requires oxygen during sleep since it is processing information. Having your window open while you sleep allows oxygen to flow to your brain, which could potentially help it process information more easily, allowing you to sleep more peacefully while it works.”
Does “Fresh” Air Come With an Unhealthy Amount?
When pollen levels increase in spring and summer, Rohrscheib advises people with allergies to keep windows open. You should also be aware that, especially if you live in a polluted area or where there is a lot of automobile traffic, the outside air quality could be worse than inside your home.
It may be easier to fall asleep faster if your bedroom window is open in colder weather. “Fresh air can make you feel cooler,” he says. During sleep, our bodies lower their core temperatures, so if you cool down with fresh air, you can achieve the needed core temperature faster and thus fall asleep faster.”
The key to maintaining a healthy body temperature, however, is to be aware of it. Keep a warm blanket nearby in case you need it. You might become more susceptible to infection via germs if your body’s temperature is consistently low.
Can You Get Fresh Air Without Opening Your Windows?
Due to poor air quality, noise, or other reasons, you may not be able to open your window. In this case, you may want to consider getting an air purifier or fan. Air purifiers, Rohrscheib cautions, can’t replace fresh air completely but they can provide a certain level of benefit.
She says they reduce pollutants, dust, and allergens in the environment. An air purifier can improve the quality of the air and help those suffering from allergies or breathing As a result, breathing problems keep the condition from worsening.” Rohrscheib explains that breathing problems can affect a person’s sleep quality.
Don’t Limit Your Fresh Air to Nights
You can still benefit from fresh air even if keeping the windows open isn’t ideal for you. Take a walk outside before bedtime. Researchers have found that 20 minutes in nature can relieve stress – which keeps some from falling asleep each night – so that people will sleep faster.
Sun exposure will play a significant role in regulating your circadian rhythm, and your sleep cycle will follow. If you can get outdoors early in the morning or when the sun is out, that will be helpful.
When it’s fresh outside we feel tired and calm, so if you have the chance to spend a lot of time outside during the day, you will definitely be tired by the time you get home.”
If you can, get fresh air as often as you can. “Fresh air is like water,” says Ratti. “Good things always happen.”
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