Get a Better Sleep – More Ventilation
Why Do I Feel Tired (Even After a Good Night’s Sleep)?
Sometimes we can feel just as bad after a good night’s sleep. So why does this happen?
Ventilation plays a major role in how well we sleep and this is shown by carbon dioxide concentrations.
What is Carbon Dioxide?
Carbon dioxide is a colorless, odorless gas. It contains of one atom of carbon bonded to two atoms of oxygen, otherwise known as CO2.
How Does Carbon Dioxide Form?
- Carbon dioxide is formed by the burning of organic materials. It is often referred to as a greenhouse gas, being a major contributor to climate change and air quality.
- It is also one of the most common by-products of living organisms. With every breath, humans release carbon dioxide into the atmosphere. (about 4-5%)
According to NIWA CO2 levels are in clean air are currently 420 ppm (0.042%)
At these levels, it is considered harmless to humans. Levels increase quicker in the indoor environment. As the amount of carbon dioxide increases so does the risks to health.
What are the Health Effects of Elevated Carbon Dioxide?
Effects from carbon dioxide can start at 700ppm. It can make people feel sleepy. It is shown to affect our ability to think. See below for other effects relating to increasing carbon dioxide levels.
| CO2 CONCENTRATION (PPM) | AIR QUALITY | SYMPTOMS |
|---|---|---|
| 410-450 | Ambient air, unpolluted air | No symptoms |
| 450-700 | Good indoor air exchange | No symptoms |
| 700-2,000 | Slightly stuffy air | Complaints of drowsiness |
| 2,000-5,000 | Stagnant, stuffy air, warm | Headaches, sleepiness, poor concentration, increased heart rate and possible nausea |
| 5,000 | Stagnant, stuffy air, warm | Workplace exposure limit (as an 8-hour time-weighted average) in most jurisdictions |
| >40,000 | Very stuffy and warm | Exposure may lead to serious oxygen deprivation, resulting in permanent brain damage, coma and even death |
Improve Ventilation – More Fresh Air
When you sleep with no ventilation, carbon dioxide levels will rise. We ran a test comparing the carbon dioxide levels during sleep with and without ventilation. The following results were found:
What Happens When You Sleep with No Ventilation?
With no ventilation, carbon dioxide levels increased to more than double that with ventilation.
- At 2,800ppm, the air will be stale. People in the room may begin to experience headaches, nausea and an increased heart rate. There will be a noticeable odor.
- High carbon dioxide exposure during sleep is associated with low comfort levels
- This may contribute to a poor quality sleep which may deteriorate health and work efficiency the next day
- A study with similar findings was published through Science Direct
How to Get that Good Night’s Sleep
High carbon dioxide levels can lower the quality of sleep. Introduce fresh air into the bedroom this will lower the carbon dioxide levels.
- Windows should be opened as often as possible to draw fresh air into the room and to allow the old air to escape
- Install a force air ventilation system.
- If you work from a room in your house during the day, by opening doors and windows, you may find improvements to your concentration
Note: If you live in an urban environment, air pollution may be more prevalent, therefore filtered fresh air is strongly recommended over opening a window.
Carbon dioxide is recognised as a surrogate to air quality. Other toxins will also be elevated if carbon dioxide is elevated.
Humans will emit volatile organic compounds. Volatile organic compounds will accumulate during sleep in a poorly ventilated room. A good source of fresh air can reduce the amount of toxins inside your bedroom house. “Key to pollution is dilution”
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