Indoor Plants in the Bedroom: Oxygen Producers, Air Purifiers, and Low-Light Varieties

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Do Plants Actually Help You Sleep?

The idea that houseplants improve sleep is not just gardening enthusiasm. There is a reasonable body of research behind it, though some of the claims you'll find online are more enthusiastic than the science supports. Here's an honest look at what plants can and cannot do for your bedroom.

Plants contribute to bedroom air quality in two ways. First, many plants release oxygen and absorb carbon dioxide during photosynthesis. In a sealed room, this can modestly reduce CO2 levels, which matters because elevated CO2 is associated with poorer cognitive function and more restless sleep. Second, certain plants absorb volatile organic compounds (VOCs) such as benzene, formaldehyde, and trichloroethylene, which off-gas from furniture, carpets, and painted surfaces.

The NASA Clean Air Study, published in 1989 and conducted by Dr. B.C. Wolverton, is the most-cited source for plant air purification claims. The study found that several common houseplants remove measurable quantities of VOCs from enclosed test chambers. However, the chambers in the study were much smaller and more sealed than a typical bedroom. More recent research, including a 2019 analysis in the Journal of Exposure Science and Environmental Epidemiology, found that you would need a significant number of plants per square metre to meaningfully impact air quality in a room with normal ventilation. A few plants on a bedside table won't filter your bedroom the way a HEPA air purifier does.

That said, plants provide genuine benefits that don't require air purification. Research from Chalmers University of Technology and multiple horticultural therapy studies has found that the presence of plants in a room reduces cortisol levels and supports a sense of calm. This matters for sleep because cortisol is one of the primary hormones that keeps us alert. A quieter nervous system at bedtime is a meaningful sleep benefit.

Best Oxygen-Producing Plants for Bedrooms

Most plants release oxygen during the day via photosynthesis and switch to releasing CO2 at night as they continue respiring without sunlight. This is often cited as a reason to avoid plants in the bedroom, but the CO2 output from a few houseplants is minimal compared to two sleeping humans in the same room. A few plant species are worth noting for their oxygen-related properties.

Snake Plant (Sansevieria trifasciata)

The snake plant is one of the few plants that performs Crassulacean Acid Metabolism (CAM) photosynthesis. This means it opens its pores and absorbs CO2 at night rather than during the day, releasing oxygen while you sleep. It is also one of the most forgiving houseplants available: tolerates low light, infrequent watering, and neglect that would kill most other varieties.

For a bedroom, place a snake plant on a dresser or windowsill. It does not need to be in direct sunlight. A single medium-sized snake plant in a 10 to 12 inch pot is a reasonable starting point for a bedroom the size of a typical Brantford spare or primary bedroom.

Aloe Vera

Aloe vera is another CAM plant that releases oxygen at night. It also has the practical advantage of being useful for minor burns and skin irritation, which makes it a sensible plant to keep somewhere accessible. Aloe vera requires bright, indirect light and infrequent watering. If your bedroom gets good natural light, it's a strong choice. In north-facing rooms with low light, it will struggle.

Peace Lily (Spathiphyllum)

Peace lilies are one of the most recommended bedroom plants for good reason. They tolerate low light, produce oxygen during daytime hours, and have been studied for their VOC-absorbing properties. They also have a calming visual presence: white blooms, deep green leaves, and a form that reads as quiet rather than busy.

One note of caution: peace lilies are mildly toxic to cats and dogs. If you have pets that spend time in the bedroom, a peace lily on a high shelf is preferable to one at floor level.

8 min read

Air-Purifying Plants for Bedrooms

While the scale of air purification from a handful of plants is limited, some species absorb specific VOCs more effectively than others. If your bedroom has new furniture, fresh paint, or synthetic carpet, these plants are worth considering as a supplementary measure alongside proper ventilation.

Pothos (Epipremnum aureum)

Pothos is sometimes called the devil's ivy because it's nearly impossible to kill. It absorbs formaldehyde, benzene, and carbon monoxide from the air, and does so in conditions ranging from bright indirect light to quite dim corners. It trails beautifully from a shelf or hanging basket, which allows you to use vertical space rather than taking up surface area in the bedroom.

Pothos is mildly toxic to pets and children if ingested. A hanging basket keeps it out of reach while making the most of its trailing growth habit.

English Ivy (Hedera helix)

English ivy is particularly noted for its ability to absorb airborne mould spores, according to research published in the American Journal of Respiratory and Critical Care Medicine. Mould spores are a common trigger for allergies and respiratory issues, both of which disrupt sleep. In a bedroom with humidity concerns or older construction, English ivy may be particularly useful.

English ivy requires moderate light and consistent watering. It's also toxic to pets, so placement matters.

Lavender

Lavender is in a different category from the oxygen and VOC-absorbing plants above. Its benefit for sleep comes from its scent. Linalool, the primary aromatic compound in lavender, has been studied extensively for its anxiolytic (anxiety-reducing) properties. Multiple studies have found that lavender scent reduces heart rate and cortisol levels, both of which support sleep onset.

Growing lavender indoors successfully requires bright, direct sunlight for at least four hours a day. A south-facing windowsill in a Canadian home can support lavender through the summer months. In winter, a grow light supplement may be needed. If maintaining a live lavender plant feels like too much work, a high-quality lavender linen spray achieves similar aromatic results.

Low-Light Plants That Thrive in Bedrooms

Many bedrooms, particularly in Brantford homes with north or west-facing windows or rooms shaded by mature trees, don't get the kind of bright natural light that many houseplants prefer. The good news is that several of the best bedroom plants for sleep also happen to be the most tolerant of low light conditions.

ZZ Plant (Zamioculcas zamiifolia)

The ZZ plant is one of the most low-light-tolerant houseplants available. It grows slowly, requires very infrequent watering (once every two to three weeks in winter is sufficient), and has a structured, modern appearance that suits a bedroom environment. It removes some airborne toxins and is essentially indestructible under normal household conditions.

One note: the ZZ plant is toxic if ingested, so it's better suited to households without young children or pets that might chew on leaves.

Cast Iron Plant (Aspidistra elatior)

True to its name, the cast iron plant tolerates deep shade, temperature fluctuations, and irregular watering in a way few other plants match. It's a slow grower, which means it stays in proportion to a bedroom space without requiring frequent repotting. Its dark green, upright leaves have a dignified, quiet quality that works well in a sleep environment.

Chinese Evergreen (Aglaonema)

Chinese evergreens come in a wide range of leaf colours, from deep green to red and pink varieties. They tolerate low light and moderate neglect, and have been included in multiple studies on VOC removal. For a bedroom, the darker green varieties are more tolerant of very low light than the colourful cultivars, which prefer brighter conditions.

Plants to Avoid in the Bedroom

Not every houseplant is a good bedroom companion. A few common varieties are worth avoiding, or at least positioning carefully.

Highly Fragrant Flowering Plants

Hyacinths, gardenias, and strongly scented jasmine varieties produce aromatic compounds that can be pleasant in a living room but overpowering in a small, enclosed bedroom overnight. Strong floral scents can trigger headaches or respiratory irritation in sensitive individuals and disrupt sleep even when they're not unpleasant per se. If you love fragrant plants, keep them in common areas rather than the bedroom.

Plants That Attract Insects

Fruit-bearing plants or plants with nectar-heavy flowers can attract fruit flies and fungus gnats, particularly if the soil stays damp. In a bedroom, this is a genuine nuisance. Stick to non-flowering varieties or plants that bloom only occasionally.

High-Water-Requirement Plants

Plants that need consistently moist soil are more likely to develop mould in their soil or root rot, both of which can worsen air quality rather than improve it. In a bedroom context, low-water-requirement plants like succulents, snake plants, and ZZ plants are more reliably beneficial.

Placement and Care Tips for Bedroom Plants

How you position plants in the bedroom matters both for the plants' health and for your sleep environment. A few practical principles apply across most varieties.

Keep Soil Moderately Dry

Overwatered plants develop mould in their soil, which introduces mould spores into the bedroom air. This is counterproductive if your goal is better air quality. Water most bedroom plants only when the top inch of soil is dry. In winter, most houseplants need water less frequently than in summer because they're not actively growing.

Position for Light Without Blocking Ventilation

Windowsills are natural spots for plants, but avoid placing large plants directly in front of the window if the window is your primary source of bedroom ventilation. Fresh air circulation matters for both sleep quality and plant health. A position beside the window, on a nearby dresser or shelf, usually works better than directly on the sill.

Number of Plants

One or two plants in a bedroom is enough to contribute aesthetically and modestly to air quality. More than four or five plants in a small room can increase humidity levels and potentially introduce more soil mould risk than benefit. The instinct to fill every surface with plants is understandable, but a few well-chosen specimens do the job.

Sleep Surface and Bedroom Environment Working Together

Plants are one part of a bedroom environment that supports good sleep. The other parts, including the mattress, temperature, light control, and noise management, all interact. A bedroom with two or three calming plants, blackout curtains, and a quality mattress gives you multiple inputs working in the same direction.

If you're reviewing your bedroom setup, our guide to bedroom temperature for better sleep and our overview of sleep quality factors cover the broader context. And if the mattress is the weak point in your current bedroom, we'd be glad to help you find the right one at our Brantford showroom.

Visit Our Brantford Showroom

We are located at 441½ West Street in downtown Brantford. Free parking available. Our team does not work on commission, so you get honest advice based on your needs.

Mattress Miracle — 441½ West Street, Brantford, ON — (519) 770-0001

Hours: Monday–Wednesday 10am–6pm, Thursday–Friday 10am–7pm, Saturday 10am–5pm, Sunday 12pm–4pm.

If you're working on your bedroom environment and want the sleep surface to match, come in and see what we have. A plant-friendly, calm bedroom deserves a mattress that pulls its weight too.

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