What is the ideal bedroom humidity for a good night's?
|by Asleep
When it's hot and humid, the temperature feels doubly intense. Especially if you're drenched in sweat before you fall asleep, you can’t sleep well. The same is true for humid rooms during the summer rainy season.
On the other hand, not enough humidity can also be uncomfortable - we've all woken up with a dry nose and throat and quickly grabbed some water.
Along with temperature, humidity has a huge impact on sleep. The proper amount of humidity in your bedroom is critical for a restful sleep! What is the optimal level of humidity for a comfortable night's rest? Asleep investigated how sleep and humidity are connected.
How does humidity affect sleep?
On a hot summer night, when it's sweltering and the air is thick with humidity, we feel suffocated. It's difficult to sleep without turning on a fan or the dehumidifying mode of an air conditioner.
It's hard to fall asleep if your bedroom is too warm. *(What's the right bedroom temperature for a good night's sleep?) Elevated temperatures in your room elevate your body temperature before you sleep, hindering the release of the sleep-inducing hormone melatonin. It also reduces the amount of REM sleep, which is important for memory and emotional regulation. That’s why keeping your bedroom at a cooler temperature is crucial.
Digital hygrometer with temperature and humidity readings
Excessive humidity also causes sleep problems. Most of all, humidity affects our ability to regulate temperature. When the air holds too much moisture, it takes longer to adjust room temperature. Even when your body does sweat, it slows down the rate at which it evaporates, preventing your body temperature from dropping naturally. This naturally affects your sleep. Sweating is uncomfortable by itself.
Additionally the higher the temperature, the more moisture is in the air. Just think of the always damp weather in places like Southeast Asia, where it's both warm and rainy - this is why. According to the American Academy of Sleep Medicine (AASM), insomnia is more common among people living in countries with humid summers. The same goes for indoors: a study in the Journal of Occupational and Environmental Medicine found that people living in buildings with high humidity are more likely to suffer from insomnia.
People in Hanoi, Vietnam, sitting in a cafe on a hot day.
High humidity levels above 70% can have the following effects on sleep.
1️⃣ It disturbs the sleep cycle and important processes that occur during the stages of sleep.
High humidity reduces light sleep(NREM 1, NREM2) and deep sleep(REM3) of the four stages of sleep. Each stage of sleep plays a different role, and it is essential to get the right proportions. For instance, REM sleep is vital for memory recovery. Deep sleep, also known as slow-wave sleep, is critical in repairing damaged cells, bones, muscles, and the immune system.
2️⃣ It triggers bronchitis, respiratory infections, various allergies, and worsens asthma symptoms.
When the air is wet, your nose and throat become moist, which makes it harder to take deep breaths. It can be uncomfortable to breathe properly while sleeping. Too much moisture can also make asthma symptoms worse.
3️⃣ It makes the bedroom environment unclean, causing dust and mold and breeding mites.
Mold, dust lurking in mattresses, and mites thrive in humid environments. When the humidity is just right, it helps to reduce harmful pollutants like ozone in the air. However, too much humidity can trap dust, mold, pet hair, and other pollutants in the air, making it unpleasant to sleep. This can trigger or worsen allergies and respiratory conditions.
Dry bedroom conditions can also interfere with a good night's sleep
But don't let the humidity drop too low. If your room is too dry, it can cause itchy skin and eye areas. It can also cause or worsen sore throats and respiratory issues. Additionally, it can generate static electricity which can be a bother.
If you have a baby, it's important to control the humidity in your home. If the room is dry, your baby's airway mucosa will dry out more easily and can cause nasal congestion. Humidity levels below 30% also increase the chances of viruses surviving longer. Therefore, you should make sure it doesn’t get too dry by using a humidifier.
What is the ideal bedroom humidity for a good night's sleep?
So, what's the best humidity level in your bedroom?
The ideal room humidity is around 30-60%. Along with keeping the temperature right, make sure to use a dehumidifier, moisture-wicking sheets, a breathable mattress, and a humidifier to help control the highs and lows of your bedroom humidity. Using an air purifier to clean high humidity air is also a good way to ensure a comfortable bedroom environment.
References
1. <Humidity and Sleep: Optimize Your Sleep Environment>, Sleep Foundation, 24 Jun 2022, https://www.sleepfoundation.org/bedroom-environment/humidity-and-sleep
2. <Insomnia Is More Common among Subjects Living in Damp Building>, JSTOR, https://www.jstor.org/stable/277324623. <Where you live may affect how well you sleep>, AASM Sleep Education, https://sleepeducation.org/where-you-live-may-affect-how-well-you-sleep/
4.<the Science of Sleep: Stop Chasing a Good Night’s Sleep and Let It Find You>, Heather Darwall-Smith, 2021.