‘Burping’ your bedroom before bed is key to sleeping deeper and for longer, experts say — here’s why

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Question: Is the bedroom door open or closed when sleeping at night? If you turn it off and you wake up frequently during the night, turning it on may be an instant solution to your frequent waking problem.

Yes, scientists say sleeping in an unventilated room can cause carbon dioxide (CO₂), which can cause sleep disruption.

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

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

Main points

• Experts believe sleeping with your bedroom door closed will not cause carbon monoxide₂ Poisoned

• However, sleeping in an unventilated bedroom can cause carbon monoxide₂ Levels rise rapidly, causing sleep disturbances

• Cigarette smoke, candles and incense sticks also release carbon dioxide_2. causing gas concentration to rise

A closed door turns your bedroom into its own bubble

In the Northern Hemisphere, it’s the middle of winter, which usually means freezing temperatures at night. So, to maintain comfort at night, it makes sense to keep your doors and windows closed.

However, by removing ventilation from your bedroom, you are actually producing CO2₂ Bubble, experts warn. That’s because when we breathe, we inhale oxygen and exhale carbon dioxide₂.

“If the bedroom door is closed, it often reduces air exchange,” explains Michael, who is also president of the Changing Air Foundation, a nonprofit dedicated to promoting safer indoor air quality for everyone.

“The bedroom becomes its own little ‘bubble’. This is important because the air in the room changes during the night,” says Michael. “You breathe out carbon dioxide₂ A few hours. ”

and increased carbon dioxide levels_2. Moisture in your breath can build up, which can lead to mold growth (investing in one of the best dehumidifiers will help solve this problem).

Additionally, any VOCs in furniture, bedding, perfume, candles, cleaning residues will stay around longer in closed rooms, there is evidence of this as well as rising CO2₂ levels will also affect sleep quality.

If carbon dioxide levels are high, it usually means the room is not getting enough fresh air for the number of people inside it

Michael Rubino, indoor air quality expert

as a source of increased carbon dioxide concentration₂ Michael says that in our breathing, levels may rise faster than we expect, especially during sleep at night. Bedroom size and the number of people sleeping in it also affect CO2 rises₂ rise.

There are some studies showing that overnight CO₂ Under low ventilation conditions, concentrations can drop to the 1,620 to 3,300 ppm range. However, when ventilation is increased, these levels drop to below 1,000ppm.

Michael emphasized that carbon dioxide levels₂ The above situations are not cause for alarm, but they should prompt you to improve air circulation.

“To be clear, CO₂ The concentrations we’re talking about in most bedrooms are not ‘you’re poisoned,'” Michael said. “CO₂ Mainly a clue. If it’s high, it usually means the room isn’t getting enough fresh air for the people breathing it. “

Why closing your bedroom door wakes you up at night

Closing the bedroom door behind you is probably one of the last things you do before crawling into bed. However, sleeping in an unventilated bedroom can lead to increased carbon dioxide levels₂scientific research shows this can disrupt your sleep.

When carbon dioxide levels increase, our sleep typically becomes lighter and more fragmented

Dr. William Lu, sleep medicine physician

“When carbon dioxide levels increase, our sleep tends to become lighter and more fragmented,” explains Dr. Lu, medical director of digital sleep clinic Drreem Health.

“You’re less likely to have trouble falling asleep, but you may get less deep, restorative sleep.”

Research shows that increasing carbon dioxide concentrations₂ Carbon dioxide levels in the air will increase₂ In our blood.

“Because there are elements of carbon dioxide homeostasis in our bodies, the response to elevated carbon dioxide may be a decrease in deep sleep, an increase in light sleep, and an increase in awakenings,” the sleep medicine physician continued.

In contrast, sleeping in a well-ventilated bedroom means you get a deeper, more restful sleep and wake up less frequently during the night.

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

How to reduce carbon dioxide levels in your bedroom

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

However, as Michael admits, this isn’t always an option for everyone. “Closing the door may be better for fire safety. So I don’t think ‘an open door is always best.’ I approach it this way: If you sleep with the door closed, you should pay more attention to how the room is getting fresh air,” he explains.

With that in mind, here are three other ways to reduce your CO2 emissions₂ Adjust the level of your bedroom for better sleep.

1. “Burp” in the bedroom before going to bed

Bedroom burping is a somewhat offensive term, but essentially describes the practice of airing out your bedroom for 5 to 10 minutes. In Germany they call this practice “luften,” which means “ventilation.”

No matter what you call it, opening your bedroom windows before bed, even in the middle of winter, can fill your bedroom with fresh air and force stale air out.

Impact ventilation like the one above is especially important during the winter months, a time when most of us seal up our bedrooms for warmth. This causes carbon monoxide₂ Levels rose throughout the day.

2. Avoid lighting candles

carbon monoxide₂ When we sleep, its concentration steadily increases as we breathe out. However, there are other factors causing CO2 emissions to rise₂ Water levels in bedrooms, including any fuel-burning products or appliances.

These may be candles or incense, which release carbon dioxide₂ When burning. Additionally, these products may contain harmful volatile organic compounds (VOCs) that can harm your respiratory health.

“Plug-ins, highly scented sprays, candles, incense, and even strong laundry scents in bedding. If someone is already having trouble sleeping and the room is poorly ventilated, adding more scent or smoke won’t do them any good,” says Michael.

So don’t light candles and incense before bed unless you can open doors and windows while they’re burning.

3. Don’t isolate the bedroom from air circulation

To keep CO₂ As temperatures drop while you sleep, air needs to be able to move in and out of your bedroom. Opening doors and windows, even just a crack, can provide much-needed ventilation.

If security is an issue, consider using door chains to ensure security. Or, look at products like window limiters. They lock your windows at a smaller angle.

“If the door remains closed, that’s fine. Just make sure the room still has a way to circulate air,” Michael concluded.

“Sometimes it’s a simple gap under the door. Sometimes it’s a well-designed transmission opening. The point isn’t the hardware. The point is that the air has to be able to move through the room, not just stay in the room.”

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