We spend most of our time indoors — whether at home, work, or school. But have you ever thought about the air you’re breathing inside? Most people assume indoor air is cleaner than outdoor air, but that’s not always true. In fact, indoor air can be up to five times more polluted than outdoor air.
Poor air quality can lead to allergies, headaches, fatigue, and long-term health issues. The good news? You can take simple steps to improve the air inside your home.
Let’s cover why indoor air quality matters and how to make it better.
Side Effects of Poor Indoor Air Quality
Here are some side effects of poor indoor air quality.
Breathing Dirty Air Can Make You Sick
The air inside your home may look fine, but it’s often filled with invisible pollutants like dust, mold spores, pet dander, and chemical fumes from cleaning products, furniture, and even carpets. Breathing in these particles every day can irritate your respiratory system, leading to coughing, sneezing, and constant throat discomfort.
"Poor indoor air quality is often overlooked, but it can have a lasting impact on your health. Ensuring your HVAC system is running efficiently and regularly changing filters can help maintain the air you breathe, which makes a big difference in your comfort and well-being," says Simon Bernath, Heating and Air Conditioning Industry Expert & Founder of FurnacePrices.ca.
Over time, poor air quality can cause more than just minor irritation. It can lead to serious health problems like chronic bronchitis, lung infections, and long-term damage to your respiratory system.
People with pre-existing conditions like asthma or COPD are especially vulnerable, but even healthy individuals can develop breathing problems if they’re exposed to bad air for too long. If you often wake up with a sore throat, itchy eyes, or unexplained headaches, the air inside your home could be to blame.
It Affects Your Sleep
Good sleep isn’t just about a comfy bed — it’s also about the air you breathe while you sleep. If the air in your bedroom is filled with dust, allergens, or chemical fumes, it can irritate your throat and nasal passages, making it harder to breathe comfortably at night. This can lead to snoring, frequent waking, and overall poor sleep quality.
Martin Seeley, CEO & Senior Sleep Expert at Mattress Next Day, says, "Quality sleep is heavily influenced by the environment. Clean, fresh air paired with a comfortable mattress creates the foundation for a restful night."
Dry indoor air, especially during winter, can also cause throat irritation and dehydration, making it harder to fall into deep sleep. If you often wake up feeling tired even after getting a full night’s rest, consider checking your indoor air quality. A simple fix like improving ventilation, adding a humidifier, or using an air purifier can make a world of difference.
Poor Air Quality Worsens Asthma and Allergies
If you or someone in your household suffers from asthma or allergies, indoor air quality should be a top priority. Common indoor allergens like dust mites, pollen, mold, and pet dander can float in the air for hours, triggering sneezing, congestion, watery eyes, and even asthma attacks.
Even if you don’t have allergies, long-term exposure to airborne irritants can sensitize your immune system, making you more prone to developing respiratory issues later in life. Eran Mizrahi, CEO of Source86, shares, “Using HEPA filters, vacuuming regularly, and keeping humidity levels balanced can help reduce allergens and create a healthier environment for everyone in your home.”
It Can Cause Headaches and Fatigue
Ever feel exhausted or mentally foggy even when you’ve had enough rest? Poor indoor air quality might be the culprit. Stale air, especially in closed spaces with little ventilation, can lead to a buildup of carbon dioxide and other pollutants, making it harder for your brain to function at its best.
Chemical fumes from household cleaners, air fresheners, and even some furniture (which can release volatile organic compounds, or VOCs) can also trigger headaches, dizziness, and nausea.
These pollutants often go unnoticed because their effects build up over time, but they can seriously impact your focus, productivity, and overall well-being. Indie Basi, Director of Concrete Reinforcing Mesh, mentions, “Opening windows, using air purifiers, and choosing non-toxic cleaning products can help keep your indoor air fresh and free from harmful chemicals.”
It Affects Your Heart's Health
Most people associate air pollution with lung problems, but it can also put stress on your heart. Tiny airborne particles — like dust, smoke, and chemical pollutants — can enter your bloodstream when inhaled, increasing inflammation and making your heart work harder. Over time, this can raise your risk of heart disease, high blood pressure, and stroke.
Andy Slack, Founder of Health Nutrition, says, “If you eat a healthy diet and exercise, breathing polluted indoor air could still negatively affect your cardiovascular system. Keeping your home well-ventilated and using air filters can help reduce this risk.”
Your Home Smells Fresher with Cleaner Air
No one likes a musty, stale-smelling home, but poor air circulation can trap odors from cooking, pets, and damp laundry, making your home feel stuffy. Instead of masking bad smells with air fresheners (which often contain chemicals that worsen indoor air quality), it’s better to improve ventilation and remove pollutants at the source.
Regularly airing out your home, cleaning fabrics that trap odors (like carpets and curtains), and using natural deodorizers like baking soda or essential oil diffusers can help keep your living space smelling fresh. Not only does this make your home more inviting, but it also reduces the buildup of harmful indoor pollutants.
It Boosts Your Immune System
Your immune system is constantly working to protect you from viruses, bacteria, and toxins. When you’re breathing in dust, mold, and airborne chemicals daily, your body has to work overtime to fight off these constant threats. This can weaken your immune response, making you more susceptible to colds, infections, and other illnesses.
If you find yourself getting sick often, experiencing chronic fatigue, or dealing with lingering coughs, poor air quality could be a hidden factor.
“Keeping your indoor air clean helps reduce your body’s overall toxic load, allowing your immune system to focus on real threats instead of battling indoor pollutants.
How to Improve Indoor Air Quality
Here are simple and effective ways to make your indoor air cleaner and healthier.
Let Fresh Air In
One of the easiest ways to improve indoor air quality is to increase ventilation. “Opening windows and doors allows fresh air to replace stale, polluted air inside. Even just 10-15 minutes a day can make a big difference.
- Open windows when cooking, cleaning, or using strong-smelling products.
- Use exhaust fans in the kitchen and bathroom to remove moisture and fumes.
- If outdoor air quality is poor, consider using an air purifier instead of opening windows.
Use an Air Purifier
An air purifier can help trap dust, pet dander, pollen, and even airborne bacteria. If you have allergies or asthma, a purifier with a HEPA filter is a great investment.
- Place it in rooms where you spend the most time, like the bedroom or living room.
- Make sure to clean or replace filters regularly so it work efficiently.
- Some purifiers also come with activated carbon filters to remove odors and chemicals.
Keep Your Home Clean
Dust, pet hair, and mold spores settle on floors, carpets, and furniture. Regular cleaning helps reduce these particles, leading to fresher air.
- Vacuum once or twice a week using a vacuum with a HEPA filter.
- Dust surfaces with a damp cloth instead of dry dusting, which spreads particles into the air.
- Wash bedding and curtains regularly to remove dust mites and allergens.
If you have pets, grooming them often and cleaning their bedding can help reduce pet dander in the air.
Control Humidity Levels
Too much moisture in the air can lead to mold growth, while air that’s too dry can cause dry skin, irritated sinuses, and static electricity. The ideal indoor humidity level is between 40-60%.
- Use a dehumidifier if your home feels damp or has mold issues.
- Use a humidifier in winter if the air feels dry and your throat or skin gets irritated.
- Fix leaks and keep bathrooms well-ventilated to prevent mold buildup.
Dr. Amanda Baes, Owner of Healing Hands Chiropractic, advises, “Maintaining the right humidity not only supports your respiratory health but also helps with overall body comfort. Proper moisture levels can alleviate issues like dry skin and sinus discomfort, creating a healthier environment for both your body and mind.”
Choose Natural Cleaning Products
Many household cleaners release chemicals called volatile organic compounds (VOCs), which can irritate your lungs and cause headaches. To keep your air clean.
- Use natural cleaning products like vinegar, baking soda, and castile soap.
- Avoid aerosol sprays like air fresheners and disinfectants, which release harmful particles into the air.
- If you use chemical cleaners, open windows or use an exhaust fan while cleaning.
Dan Close, Founder and CEO at We Buy Houses in Kentucky, says, "Maintaining a clean home goes beyond tidying up surfaces — it's about creating an environment that promotes health. Opting for natural cleaning solutions is a simple yet effective way to improve the air quality in your home and protect your well-being."
Keep Indoor Plants (But Don’t Overdo It)
Certain houseplants can help absorb toxins and improve indoor air quality. Some of the best plants for cleaner air include.
- Snake Plant: Removes toxins like formaldehyde and benzene.
- Peace Lily: Helps absorb mold spores and VOCs.
- Spider Plant: Great for removing carbon monoxide and dust.
Too many plants in a humid environment can increase mold growth, so keep an eye on humidity levels.
Change Air Filters Regularly
If you have an HVAC system (heating, ventilation, and air conditioning), the filters trap dust, pollen, and pet dander. But if they get clogged, they stop working properly.
- Check and replace air filters every 2-3 months (or more often if you have pets).
- Consider high-efficiency filters (HEPA filters) for better air purification.
- If you use window or portable AC units, clean the filters regularly to prevent dust buildup.
To Sum it Up
Indoor air quality affects how we feel, sleep, and even how often we get sick. But fixing is so easy. Small changes — like opening windows, keeping your home clean, and using an air purifier — can make a huge difference in the air you breathe.
If you or your family deal with allergies, frequent colds, or just feel tired all the time, your indoor air might be part of the problem. Start with simple steps — clean your air filters, reduce dust, and improve ventilation.
Over time, you’ll notice fewer headaches, better sleep, and a fresher home overall.
