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What is the Ideal Humidity and Room Temperature for Sleeping?


Do we even think about the room's optimal temperature and humidity for sleep when we snuggle in our beds?

Or do we let ourselves get carried away and forget how important it is to create a setting that encourages restful sleep? Although most people ignore it, a comfortable temperature and humidity level are both critical for a good night's sleep.

A question that should be on your mind now is how to achieve optimal temperature and humidity at home for sleep. In reality, all you need is a thermometer and a hygrometer to keep track of the temperature and humidity in your bedroom.

Once you know the ideal temperature and humidity, you may take steps to achieve them. We should now get to the specifics.

How does Temperature Affects Sleep?

The way our bodies feel when it's time to sleep is heavily influenced by the temperature. As much as one's internal mechanisms affect how easily one nods off, the ambient temperature plays a significant role.

The pineal gland is responsible for secreting melatonin - a hormone that plays a crucial role in helping the human body cool down as night falls. When opposed to daytime, the body's temperature drops during the night, generating an environment that is more conducive to sleep.

So, external influences like intolerable temperature conditions disrupt our capacity to have a restful sleep. 

Late afternoon and early morning are peak times for the body's thermoregulation, which in turn promotes and maintains the body's normal wake-sleep rhythm. Then, how can high temperatures in the environment affect this cyclical process?

The human body can regulate its own temperature, yet it is still affected by the ambient temperature. Extreme heat reduces the effectiveness of sleep because it prevents the body from dissipating heat as it prepares for sleep at night. 

Similar to how a freezing cold morning prevents the body from building up the ideal temperature to dissipate sleep, an unbearably warm morning does the opposite. That's why you never leave your warm bed at 9:00 on a winter morning.

Ideal Temperature For Sleep

Extreme temperatures, whether they be low or high, make it difficult, if not impossible, to fall asleep. If you regularly put in long hours at the office, you should treat sleep like gold. 

As a result, it's important to put in the effort required to develop a soothing evening ritual that ends with a restful sleep.

A cool bedroom is a necessary first step toward uninterrupted sleep. It's recommended that bedrooms be kept between 65 and 70 degrees Fahrenheit. Also, you might begin by clearing out the old junk from your stuffy room. The clutter in the room will keep the heat in even after the night comes.

If hiding your bedroom's contents and furnishings isn't an option, try getting thick drapes instead. Studies have shown that dark curtains not only keep in heat during the colder months but also emit less heat.

Even if you find comfort in a stuffy area, you might benefit from installing air conditioning. Reduce the fan's speed on a hot night if you wish to sleep more comfortably or if you simply prefer a cooler environment.

During the colder months of the year, it's important to replace your usual sheets with warmer ones that aren't too heavy to wear to bed without stifling your movement while you're asleep.

How Does Humidity Affect Sleep?

​​All countries have periods of high humidity. If your house has functioning air conditioning, you shouldn't have to worry about spending a hot and sticky evening inside.

A high relative humidity disrupts a good night's sleep. Excessive humidity in the air makes it harder for the body to remove its extra moisture (via evaporation), a procedure that helps tone down body temperature, which is absolutely crucial for sleep. Because of this, you should expect a long night of sweating, tossing, and turning.

Ideal Humidity For Sleep

Credible studies have concluded that relative humidity between 30 and 50 percent is ideal for restful slumber. It's challenging to keep the humidity at that level because wind can disrupt it.

As a general rule, neither excessive dryness nor excessive dampness is suitable for sleeping conditions. Try using an oscillating fan to remove excess moisture from the air if you have trouble sleeping due to the high humidity levels where you live. 

Further, the ideal humidity in the summer and the perfect humidity in the winter require distinct levels of regulation.

A small bit of moisture in the air is not going to disrupt your rest. Dry air can hinder your eyelids from closing properly. 

On the other hand, if you tend to have a dry nasal passage in the evenings due to low temperatures, you may find it difficult to fall asleep.

In addition, dry air might cause a coughing fit and an itchy throat, neither of which bode well for a restful night's sleep.


Temperature and humidity control in the bedroom can help you obtain deeper, more restful sleep. It's important to strike a balance between prioritizing your own health and diet and designing a space in which your body can thrive.

Keeping all of these things in mind will help you zero in on exactly what needs fixing so you can fix it.

1 comment

  1. Thank you for sharing these recommendations! If you have igh humidity level at your home, a dehumidifier can be a good investment. In addition to its primary function, it reduces dust mites and helps AC operate more efficiently.


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