‘Burping’ your bedroom before bed is the key to deeper, longer sleep, say experts – here’s why

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Q: Do you sleep with the bedroom door open or closed at night? If you close it, and you’re constantly waking up throughout the night, leaving it open instead can be a quick fix to your frequent wakings.

Yes, scientists say that sleeping in an unventilated room increases carbon dioxide (CO) levels.₂), which disrupts relaxation and sleep.

To learn more, I spoke with mold and air quality expert and HomeCleanse founder Michael Rubino, and Dr. I spoke with William Lu, MD, a sleep medicine physician.

Here, these certified experts explain what happens to the air we breathe when we sleep in an unventilated room and what it means to our sleep.

Key takeaways

• Experts say that sleeping with the bedroom door closed does not cause CO₂ poisoning

• However, sleeping in an unventilated bedroom can lead to CO exposure₂ Levels increase rapidly, causing sleep disturbances

• Cigarette smoke, candles and incense also emit CO_2, Contributes to increased levels of gas

A closed door turns your bedroom into its own air bubble

Here in the Northern Hemisphere it’s the middle of winter, which means nighttime temperatures are often cold. So it makes sense to close your windows and doors to stay comfortable at night.

However, by eliminating ventilation in your bedroom you are effectively creating CO₂ Bubble, alert the experts. That’s because when we breathe, we breathe in oxygen and breathe out CO₂.

“If the bedroom door is closed, you’re generally cutting down on air exchange,” explains Michael, who is also president of the Change the Air Foundation, a nonprofit organization that promotes safe indoor air quality for everyone.

“The bedroom becomes its own little ‘air bubble.’ That’s important because the air in that room changes at night,” says Michael. “You’re exhaling CO₂ for hours.”

as well as increased levels of CO_2, Moisture from your breath builds up, which can lead to mold growth (investing in one of the best dehumidifiers will help).

Also, any VOCs from furniture, bedding, fragrances, candles, cleaning residues linger longer in closed rooms, evidence suggests that this, along with increased CO₂ level, can also affect sleep quality.

If the CO2 is high, it usually means that there is not enough fresh air for the number of people in the room

Michael Rubino, indoor air quality expert

as a source of increasing levels of CO₂ Our breathing rate can increase faster than we expect, especially during a night’s sleep, says Michael. The size of your bedroom and the number of people sleeping in it can also affect CO growth₂ gets up

CO overnight there₂ Levels can land in the 1,620 to 3,300ppm range under low ventilation conditions. However, increasing ventilation has been shown to drop these levels below 1,000ppm.

Michael emphasizes that the level of CO₂ The ones indicated above are not cause for alarm, but they should prompt you to improve your air circulation.

“Just to be clear, CO₂ “The level we’re talking about in most bedrooms is not ‘you’re being poisoned,'” says Michael.₂ Mainly a signal. If it is high, it usually means that there is not enough fresh air for the number of people breathing in the room.”

Why does keeping the bedroom door closed keep you awake at night?

Closing the bedroom door behind you is probably one of the last things you do before climbing into bed. However, sleeping in a poorly ventilated bedroom increases CO levels₂Which scientific research shows can disrupt your sleep.

When carbon dioxide levels rise, our sleep is often lighter and more fragmented

William Lu, sleep medicine physician

“When carbon dioxide levels rise, our sleep is often lighter and more fragmented,” explains Dr. Lu, medical director of the digital sleep clinic Dream Health.

“You’re unlikely to have trouble falling asleep, but it’s possible you’ll get less deep, restorative sleep.”

Studies suggest increased CO levels₂ Can translate to higher levels of CO in the air₂ into our bloodstream.

“Because our bodies have an element of carbon dioxide homeostasis, the response to elevated carbon dioxide can be less deep sleep, more light sleep, and more wakefulness,” the sleep medicine physician continues.

Conversely, sleeping in a well-ventilated bedroom means you can get deeper, more restful sleep with fewer nighttime awakenings.

“A well-ventilated bedroom helps stabilize our carbon dioxide levels and supports the body’s carbon dioxide homeostasis levels,” says Dr. Lu. “This becomes an improved environment conducive to more restorative sleep.”

How to reduce CO2 levels in your bedroom

Opening your bedroom door or window, just to allow a steady flow of fresh air, is an obvious step to improve your bedroom ventilation.

However, as Michael admits, that’s not always an option for everyone. “Closed doors can be a fire safety benefit. So I don’t treat it like ‘doors open is always best.’

With that in mind, here are three other ways to reduce CO₂ Level your bedroom for better sleep.

1. ‘Burp’ your bedroom before bed

Bedroom burping is a slightly offensive term but essentially describes the practice of venting your bedroom for a period of 5-10 minutes. In Germany, they call this practice ‘Luften’, which means getting out.

Whatever you call it, opening your bedroom window wide before bed, even in the dead of winter, lets fresh air flood into your bedroom and forces stale air out.

Pockets of shock ventilation like the one above are especially important during the winter months, when most of us have our bedrooms tightly closed for warmth. This results in CO₂ Levels increasing throughout the day.

2. Do not light candles

CO₂ Levels gradually increase as we sleep, as we inhale and exhale. However, there are other contributors to rising CO₂ Levels in the bedroom, including any product or appliance that burns fuel.

These can be candles or incense sticks, which release CO₂ when burned What’s more, these products may contain harmful volatile organic compounds (VOCs), which can harm your respiratory health.

“Plug-ins, heavily scented sprays, candles, incense, even the strong scent of laundry in bed. If someone isn’t already sleeping well and the room is poorly ventilated, adding more scent or smoke doesn’t do them any good,” says Michael.

So, unless you can open your door or window, grab candles and incense sticks before bed.

3. Don’t block your bedroom from air flow

To keep the CO₂ When you sleep down the level, air needs to be able to move in and out of your bedroom. Opening a door or window, even just a crack, provides much-needed ventilation.

If security is an issue, consider a door chain for security. Or, alternatively, look at products like window restrictors. It opens your window but locks it at a low angle.

“If the door stays closed, fine. Just make sure the room still has a way for air to move,” concludes Michael.

“Sometimes it’s a simple clearance under the door. Other times it’s a well-designed transfer opening. The point is not the hardware. The point is that air has to be able to move into the room, not just sit in it.”

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