Sleepless In Delhi: How Are Toxic AQI and High Pollution Making You Insomniac?

High pollution levels in Delhi and surrounding areas are continuing unabated, with long-term, drastic effects on your health. As experts are calling it a national health emergency, residents continue to

get affected with watery eyes, breathlessness, and even cardiovascular issues like abnormal heartbeats and heart attacks. However, one very big aspect of poor air quality affecting you is your sleep. According to experts, pollution triggers or worsens sleep-related issues, which include a dangerous condition called sleep apnea. Dr Murarji Ghadge, senior ENT surgeon and sleep disorder specialist at Ruby Hall Clinic, told Times Now that constant exposure to high AQI results in insomnia. “When the air contains elevated levels of particulate matter (PM2.5, PM10), nitrogen dioxide, ozone, and other pollutants, these particles irritate the airways as soon as they are inhaled. Even mild irritation can lead to nasal congestion, throat dryness, coughing, and a feeling of breathlessness at night, factors that significantly disrupt the ability to fall asleep and stay asleep,” he said.

How does pollution make you insomniac?

According to Dr Ghadge, polluted air increases inflammation throughout the body, which affects the respiratory system, apart from your brain’s regulatory centres that govern the sleep-wake cycle. “Exposure to poor air quality triggers the release of stress hormones like cortisol, making it harder for the mind to wind down in the evening. Over prolonged periods, this heightened internal stress state contributes to chronic insomnia,” he said. Another key concern is oxygen quality. “High AQI levels typically indicate reduced ventilation and stagnation of fresh air, especially indoors. This leads to a stuffy environment where oxygen exchange is less efficient,” said Dr Ghadge. Poor oxygenation reduces deep and restorative stages of sleep, leaving individuals feeling unrefreshed even after several hours of rest. Toxic air also worsens discomforting conditions like asthma and allergies. So if you already have asthma, breathing in polluted air leads to wheezing, coughing, and shortness of breath, making it challenging to sleep soundly. "Pollutants can inflame the upper airway, increasing the risk of sleep-disordered breathing, including symptoms similar to sleep apnea, brief interruptions in breathing that repeatedly wake the individual through the night,” said Dr Ghadge.

How to sleep better?

• If possible, consider moving to a cleaner and less polluted area – away from industries, power plants, and traffic.
• Use air filter masks during the day whenever you move out of your house, as they will help lessen the effect of air pollution on the upper airway, and nasal and throat membranes.
• Remove all sources of pollutants from your room and follow a basic cleaning regime like dusting daily – without fail. Change your bed linen every two to three days.
• While they may not guarantee improved health, air purifiers are effective in filtering particulate matter from the air inside the house.
• Get a few indoor plants like peace lily and English Ivy that can clean the pollutants and organic chemicals from the air.