Do Plants in Your Bedroom Really Improve Sleep and Air Quality?

Can placing a peace lily or snake plant next to your bed actually help you sleep better or breathe cleaner air? The belief that bedroom plants improve sleep and air quality has grown popular in wellness circles, social media trends, and even among some healthcare professionals. But is there any solid science behind this idea? Or is it simply a feel-good myth rooted in nature’s aesthetics?

This article explores the real impact of having specific indoor plants—like aloe vera, peace lily, and snake plant—in your sleeping space. We’ll examine how these plants interact with indoor toxins, oxygen-carbon dioxide cycles, humidity, and even psychological factors that influence sleep quality. We’ll rely only on medically valid research, expert opinions, and botanical studies to assess this growing trend.

At betterhealthfacts.com, we aim to bridge scientific clarity with everyday wellness decisions, and this article is no exception.

Do Plants Really Clean Indoor Air?

The idea that plants clean air comes largely from a NASA study published in 1989. The study tested the ability of common houseplants to remove volatile organic compounds (VOCs) such as benzene, formaldehyde, and trichloroethylene from sealed chambers.

In a controlled environment, NASA found that plants like peace lilies and snake plants could remove small amounts of airborne toxins over several hours. However, these results were seen in closed chambers, not open, ventilated homes.

Since then, further research has clarified that while plants do have some capacity to absorb toxins through their leaves and roots, their impact in real-world indoor environments is minimal compared to ventilation and air purifiers.

A 2019 review in the journal Environmental Science & Technology concluded that “plants are unlikely to meaningfully improve indoor air quality in most settings” due to the volume of air and rate of pollutant exchange in real homes.

So, Are They Useless?

Not exactly. While houseplants may not dramatically purify air, they can still offer subtle environmental and psychological benefits that contribute to better sleep. Let’s explore those mechanisms next.

Photosynthesis and Oxygen: Can Bedroom Plants Increase Oxygen Levels?

Photosynthesis is the process where plants absorb carbon dioxide and release oxygen—often touted as a major reason to keep them indoors. However, this process largely happens during the day, when light is available. At night, most plants reverse the cycle and respire like humans: taking in oxygen and releasing carbon dioxide.

“Some plants such as snake plants (Sansevieria) and aloe vera follow Crassulacean Acid Metabolism (CAM) photosynthesis, which allows them to release oxygen at night,” says Dr. Anju Khanna, a plant physiologist.

This means that while the majority of plants may slightly increase CO₂ levels at night, CAM plants do the opposite. Still, the scale of oxygen production is quite small unless you live in an airtight chamber or sleep in a room filled wall-to-wall with plants.

The Psychological Effects of Bedroom Plants

Beyond air chemistry, there’s strong evidence supporting the psychological and emotional benefits of indoor plants. These can significantly affect your sleep quality through stress reduction, mood regulation, and reduced anxiety.

“Interacting with indoor plants has been shown to reduce cortisol levels and sympathetic nervous activity,” notes a 2015 study published in the Journal of Physiological Anthropology.

Reduced stress levels can promote deeper and longer REM sleep, and the aesthetic presence of nature has been linked to improved mental health outcomes.

Humidity Regulation: Do Plants Help?

Indoor plants can also help regulate humidity. Through transpiration, plants release water vapor, which can increase humidity levels in dry rooms. This can be beneficial for people suffering from dry skin, nasal congestion, or respiratory irritation—conditions that often interfere with restful sleep.

A study from Washington State University showed that indoor plants can increase relative humidity by up to 5–10% in sealed environments, improving overall respiratory comfort.

However, excessive humidity may encourage mold growth, especially in poorly ventilated bedrooms. Therefore, moderation and proper plant care are essential.

Top 3 Plants Claimed to Improve Sleep and Air Quality

1. Snake Plant (Sansevieria trifasciata)

• Known for its CAM photosynthesis, it releases oxygen at night.
• Resistant to neglect and requires minimal light.
• Can slightly increase humidity and absorb some VOCs.

“Snake plant is among the few houseplants that continues releasing oxygen at night, which theoretically may help light sleepers,” explains botanist Dr. Rajeev Saxena.

2. Peace Lily (Spathiphyllum spp.)

• Effective in absorbing airborne toxins like formaldehyde and benzene in lab settings.
• Moderately increases indoor humidity.
• Produces calming white flowers, offering aesthetic and psychological comfort.

However, peace lilies are toxic to pets and children if ingested and should be placed out of reach.

3. Aloe Vera (Aloe barbadensis miller)

• Another CAM plant that releases oxygen at night.
• Has medicinal use for skin, burns, and wounds.
• Absorbs some airborne toxins but in minimal amounts.

“Aloe vera has both functional and decorative value, with its oxygenating properties and gel-based medicinal uses,” states herbal medicine expert Dr. Meera Patel.

Can Plants Reduce Sleep Disorders?

There is no conclusive scientific evidence that plants can directly treat sleep disorders like insomnia or sleep apnea. However, by influencing secondary factors like stress, humidity, or air freshness perception, they may indirectly improve sleep duration and quality.

“Environmental enrichment, including green plants and calming decor, is a non-pharmacological strategy that may improve sleep hygiene,” notes the Sleep Research Society.

Potential Downsides of Plants in Bedrooms

While most indoor plants are safe, there are potential drawbacks to consider:

• Allergens: Some plants produce pollen or mold that can aggravate allergies or asthma.
• Pests: Poorly maintained plants can harbor gnats, mites, or mold.
• Overwatering: May increase indoor humidity and mold risk if drainage is poor.
• Toxicity: Some plants like peace lily or pothos are toxic to pets or children if ingested.

Tips for Keeping Bedroom Plants Safely

• Choose low-light, low-maintenance plants like snake plant, aloe vera, or spider plant.
• Keep soil well-drained to prevent fungal growth.
• Dust leaves regularly to keep their pores clean for respiration.
• Place away from pets and children if the plant is mildly toxic.
• Avoid overwatering to prevent root rot and mold.

Conclusion: Nature’s Role in Bedroom Wellness

While the idea that plants can dramatically clean indoor air or act as oxygen machines is somewhat overstated in popular media, bedroom plants still offer modest yet meaningful benefits. CAM plants like snake plants and aloe vera may help slightly with nighttime oxygenation, while all indoor plants can contribute to better humidity, mood, and aesthetic satisfaction—factors that collectively influence sleep.

Ultimately, the inclusion of houseplants in your bedroom should not be viewed as a substitute for ventilation, air purifiers, or medical treatment for sleep disorders. Instead, think of them as part of a holistic sleep hygiene strategy that also includes stress reduction, screen time management, and good sleep posture.

If you find joy and peace in their presence, bedroom plants might be doing more for your sleep than any lab test can measure. At betterhealthfacts.com, we believe that small lifestyle changes—rooted in science and nature—can add up to a healthier, more restful life.