Air pollution is a serious environmental issue that affects people’s health globally. The World Health Organization (WHO) estimates that around 7 million premature deaths occur due to air pollution every year.

This pollution does not only affect the respiratory system but also has a significant impact on sleep quality. This article will explore the health impacts of air pollution on sleep quality.

The Science behind Sleep

Sleep is a vital biological process that allows the body to recharge and repair itself physically and mentally.

During sleep, the body undergoes various physiological changes, such as lowered heart rate, decreased metabolism, and decreased core body temperature. These changes help promote physiological recovery and restorative processes, such as muscle growth and memory consolidation.

What is Air Pollution?

Air pollution is the presence of harmful substances such as particulates, gases, and chemicals in the air that we breathe.

These pollutants can come from many sources, including industrial activities, transportation, burning fossil fuels, and natural phenomena like wildfires and dust storms.

How Air Pollution Affects Sleep Quality

Air pollution can trigger a variety of health problems that interfere with sleep quality. The following are the possible ways that air pollution can impact sleep quality:.

Difficulty of Breathing

Air pollution can cause respiratory irritation and inflammation, resulting in breathing difficulties. For people with pre-existing respiratory conditions like asthma and COPD, air pollution can make these breathing difficulties worse during sleep.

This difficulty of breathing can lead to disruptions in the sleep cycle, waking up frequently, and feeling more tired upon waking up.

Nighttime Coughing

Polluted air can trigger a cough during sleep, which can cause disruption in sleep stages and reduce the amount of slow-wave sleep. Slow wave sleep helps the body to recover from physical stress and enhance memory consolidation.

Frequent Awakening

Air pollution can cause frequent awakening during sleep due to respiratory irritation, coughing, and sneezing episodes.

People who wake up frequently during the night due to air pollution will feel tired and have reduced cognitive performance during the day.

Other Health Effects of Air Pollution on Sleep Quality

Exposure to air pollution is also associated with other factors related to poor sleep quality. Some of the known health effects of air pollution that can contribute to poor sleep quality are:.

Increased Stress Levels

Air pollution can increase stress levels in the body, leading to increased levels of cortisol and adrenaline. Cortisol and adrenaline are hormones that keep you awake and increase anxiety levels.

Inflammation

Exposure to high levels of air pollution can trigger inflammation in the body. Inflammation can contribute to poor sleep quality, and people experience sleep disorders like insomnia and sleep apnea.

Impaired Cognitive Performance

Air pollution exposure can impair cognitive performance such as attention, memory, and problem-solving. This effect can lead to decreased productivity and work-related errors and accidents.

How to Reduce Air Pollution and Improve Sleep Quality

The following methods can help reduce air pollution and improve sleep quality:.

Reduce Exposure to Air Pollution

Avoid outdoor exposure during periods of high air pollution, especially if you have pre-existing respiratory conditions.

Improve Indoor Air Quality

Use air purifiers, ventilate your home, and avoid using products that emit harmful fumes like tobacco smoke and cleaning products.

Use Protective Masks

If you live in areas with high levels of air pollution, use protective masks when outdoors.

Plant Trees and Reduce Vehicle Use

Planting trees and reducing the use of vehicles can help reduce air pollution levels in the atmosphere. Planting more trees can help remove carbon dioxide and other harmful gases from the atmosphere.

Conclusion

The impact of air pollution on sleep quality is a growing concern, mainly with the increasing cases of respiratory-related diseases. Breathing clean air aids in deep, restful sleep, which is necessary for a healthy lifestyle.

By taking steps to reduce exposure to air pollution, we can improve our sleep quality and overall health.