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What's the Best Humidity Level for Sleeping Comfortably?
Read this to know the best humidity level for sleeping. Learn how it impacts sleep quality and how to maintain the proper humidity level in the bedroom.
Do you know the feeling of waking up with a dry throat and mouth or a pounding headache? How about having difficulty sleeping because you’re sweaty? If so, these could be due to the humidity in your sleeping space. Or, in short, how much water vapor is in the air in your bedroom.
Yep. Humidity levels matter when it comes to sleep. They can harm your sleep quality if they’re too high or low. The result? Waking up feeling groggy and lacking the energy to be productive throughout the day. (And who wants that?)
Key Takeaways
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Experts recommend a bedroom humidity level of 30% to 50% for optimal sleep.
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Extreme humidity levels in the bedroom impact sleep quality, respiratory health, skin conditions, and home maintenance.
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Consider factors like climate, comfort preferences, existing health conditions, and construction materials to determine a humidity level for sleeping that suits you best.
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Maintain your ideal bedroom humidity by regularly monitoring levels, ensuring proper ventilation and managing moisture sources.
Table of Contents
Why Is It Important to Maintain the Best Humidity Level for Sleeping?
Let’s put it this way: humidity levels impact your ability to breathe, whether awake or asleep. Having difficulty sleeping due to improper humidity levels can negatively affect the quality of your zzzs. Why?
Your body has to work harder to deliver oxygen to the brain, which can prevent you from entering or staying in the deeper stages of sleep. You need these sleep stages to feel refreshed and energized when you wake up.
Besides this, too low or high humidity can lead to discomfort. For instance, when the humidity in your bedroom is too low, you can expect dry skin, eyes, nasal passages and a sore throat. Meanwhile, a too-high humidity level worsens breathing problems like asthma. It also provides a breeding ground for allergens, mold and dust mites.
What is the Best Humidity Level for Sleep?
Experts say that the best humidity level for sleep is between 30 to 50%. It’s ideal to avoid dryness from low humidity and health issues caused by too much moisture.
Sleep Foundation says, “According to the Environmental Protection Agency, the best indoor relative humidity falls between 30% and 50%, and it should never exceed 60%.(1)”
The air in your bedroom is comfortably dry at 30% relative humidity to minimize allergies and other respiratory problems. At 50% maximum, it retains enough moisture to prevent the growth of bacteria and mold.
However, it’s important to note that the best humidity level for sleep also depends on your preferences and environment. You might find that you sleep better at night with a higher humidity and vice-versa.
How Does Improper Humidity in Your Bedroom Affect You?
There are many ways that too high or low humidity can affect you. They range from harming your sleep quality to the cleanliness of your bedroom. Let’s explore how in more detail.
We already mentioned that improper humidity levels can affect your respiratory health. Low humidity can lead to irritation of your nasal passages and throat. Meanwhile, too much moisture can result in a proliferation of dust mites, mold and allergens that can worsen existing respiratory problems.
In line with the above, mold, mildew and dust mites will thrive. They’ll bring about breathing problems and allergies and also cause structural damage to your house in the long run. High humidity can cause wood to warp and discoloration to books.
Proper humidity levels keep your skin and mucous membranes moisturized. Low humidity can dry out your skin. Think cracking and irritation. High humidity can make you feel sweaty and clammy at night.
When humidity levels are at an extreme, they can harm your sleep quality. You’ll wake up often throughout the night because too high or low humidity levels cause discomfort, leaving you sleep-deprived.
The best way to prevent or minimize these issues is to maintain the humidity in your bedroom within the range experts recommend. Maintaining it will ensure a better night’s sleep. It’s essential to determine what level within that range suits you best. We’ll explain how in the next section.
How Do You Determine the Ideal Indoor Humidity for Your Bedroom?
Okay, now you know that 30 to 50% relative humidity is ideal for your bedroom. It’s a good jump-off point for determining the humidity level that suits you best. Remember that it also depends on your preferences and environmental factors.
Here’s how to determine your ideal indoor humidity:
First, consider your climate and weather conditions. Humidity levels outside change depending on the season (or weather patterns). For instance, if it’s Winter where you’re at, then you can expect drier air. So, you’ll need to increase the humidity level in your bedroom to keep you comfortable. Conversely, lowering the humidity levels works best if it’s Summer or you live in a tropical climate.
You also need to think about what you prefer. Do you find it more comfortable sleeping with lower humidity levels? Or higher humidity. The best thing to do is to experiment to see what works better for you.
Do you have existing health conditions? Or do you share a room with someone who does? Then, adjust the humidity level to what is suitable and comfortable. It’s essential if you (or your roomie) have respiratory issues or allergies. Consult your doctor if you’re unsure.
Surprisingly, the construction of your room (or home) plays a role in determining the best humidity level for sleeping. Know what the building materials and insulation are. For instance, lower the humidity if your room is mainly made of wood. High humidity can cause wood to warp.
After considering all these, experiment with humidity levels to see what works best.
What’s the Connection Between Temperature and Humidity for Optimal Sleep?
So, what’s the link? Well, your body is sensitive and reacts to both temperature and humidity. Achieving the best of both worlds helps create a sleep-friendly space. (Ideally, your bedroom should be quiet, dark and cool.)
Like the ideal humidity level, there’s also an ideal sleeping temperature. Most experts recommend a range from 60 to 67 degrees Fahrenheit. This range depends on various factors, such as age, health and your preferences.
But one thing is clear: cooler temperatures are best for sleep. It’s because your body’s internal core temperature naturally drops a few hours before bedtime. Having a cool room temperature helps the process along. However, if the humidity levels are too low, you can expect discomfort from the issues mentioned earlier.
Meanwhile, too-high temperature and humidity levels can result in difficulty sleeping due to sweat. They can also encourage the growth of dust mites, allergens, mold and mildew. These can bring on allergies and worsen existing respiratory problems.
That’s why it’s so important to balance temperature and humidity. Doing so helps create an environment that’s conducive to sleep. Consider both factors when making adjustments. (Want more tips on how to create the ideal environment for sleeping? Read our blog post on how to make your bedroom darker.)
How Do You Measure and Control Humidity Levels?
Some devices come in handy if you’re serious about maintaining (and controlling) the humidity in your bedroom.
Have you ever heard of a hygrometer? If not, it’s a handy device for measuring humidity levels in the air. It’s pretty accurate for the most part, too.
If the air in your bedroom is too dry, a humidifier will help. Alternatively, a dehumidifier is your best bet if your bedroom air is too moist. A humidifier works by giving off steam, while a dehumidifier sucks in the air and filters and cools it.
Smart sensors that allow you to control the humidity in your home are a worthwhile investment. That’s because they can automatically detect and adjust the humidity level in your bedroom.
Consider, too, an HVAC System with Humidity Control. These come with features that help regulate the humidity levels in your bedroom. Some can both humidify and dehumidify the air.
Humidity-regulating bedding can also help you sleep comfortably. For instance, sheets made from linen and cotton are good choices for high humidity levels. (Or you can try our cooling bedsheets made from TENCEL™ Lyocell.)
These are just some of the products that can make maintaining the humidity level in your bedroom easy. Why not give them a try and see how they help?
How Do You Maintain the Perfect Humidity Level for Sleep?
Nailing down your ideal humidity level is one thing. Maintaining it is a different ball game. You’ll need to use a combination of tools and strategies to keep it within the recommended range. Here are a couple of tips:
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Make it a point to monitor humidity levels regularly. You can use a hygrometer for this purpose. Then, adjust as needed. A smart sensor makes this easier.
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Use a humidifier or dehumidifier, depending on your needs.
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Ventilating your bedroom is key when it comes to maintaining healthy humidity. Open your windows or use a fan to circulate the air to prevent excessive moisture buildup.
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Check your bedroom for any sources of excess moisture. It could be a leak, condensation or stream from the shower or kitchen. You’ll need to manage these to prevent high humidity levels.
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Add some green to your bedroom. Indoor plants help with humidity regulation. For instance, the Boston fern is known for its ability to humidify dry air. (Check out these 9 NASA-Approved Plants that help with low and high humidity levels.)
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Clean and maintain your HVAC System regularly. It needs to work well to perform its humidity-regulating function.
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Be mindful of certain activities like hot showers. You’ll want to adjust certain routines so they don’t interfere with maintaining your ideal humidity level.
Conclusion: Achieving the Best Sleep with the Right Humidity Level
Now you know that maintaining the best humidity level for sleeping is a must for your quality of zzzs. Yes, there is a recommended range of 30 to 50%. However, your ideal humidity level also depends on your environment, preferences, health conditions and even the materials used to build your house.
Don’t be afraid to experiment within the recommended humidity level range. Once you get it right, some tools and strategies will help you maintain the humidity in your bedroom at healthy levels.
We hope this blog post helps you find your sweet spot for humidity. Do you have tips for achieving and maintaining the best humidity level for sleeping? Share it with other readers by commenting below.
Sources:
(1) "Humidity and Sleep.” Sleep Foundation, www.sleepfoundation.org/bedroom-environment/humidity-and-sleep. Accessed 22 November 2024.
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