Rising Pollution Is Disrupting Children's Sleep: Here's How Parents Can Protect Their Health

Air pollution levels are climbing rapidly across many parts of the country, and young children are among the most affected. Since their immune systems are still developing, exposure to polluted air filled with dust, smoke, and harmful particles can lead to breathing issues, coughs, sore throats, and constant fatigue. What’s more concerning is that polluted air lowers oxygen levels in the body, which directly impacts children’s brain function and sleep quality.

When children inhale toxic air, their respiratory tracts become inflamed and irritated, making it difficult for them to breathe comfortably at night. This often results in disturbed and shallow sleep. Over time, lack of proper rest can leave them tired, irritable, and less attentive during the day. Continuous sleep disruption due to poor air quality can even hinder their physical growth and mental development.

According to Dr. L.H. Ghotekar from Lady Hardinge Hospital, maintaining clean indoor air is key to protecting children from pollution-related health problems. Rooms should be ventilated daily, preferably in the early morning or late at night when air quality is slightly better. Using an air purifier can help reduce harmful particles indoors. Parents should also limit outdoor playtime when the Air Quality Index (AQI) is poor, and if going outside is unavoidable, children should wear protective masks.

A balanced diet plays an important role too. Including fruits, vegetables, and foods rich in vitamin C can strengthen children’s immunity. Before bedtime, ensure the room is dust-free and encourage children to take warm steam inhalation, which helps keep the airways clear and improves sleep quality.

Additional tips to safeguard children’s health during pollution season:

• Keep indoor plants like money plants or snake plants, which help purify the air naturally.

• Avoid burning incense sticks or smoking indoors.

• Ensure children drink plenty of water to flush toxins out of the body.

• Keep them away from mobile or TV screens before bedtime to ensure better sleep.

• Schedule regular health checkups, especially during periods of high smog or cold weather.