If you’re having trouble nodding off and staying asleep, it might be because there’s too little or too much humidity in your room. Since having a good night’s sleep is so crucial for your overall health, it begs the question: what exactly is the best humidity level for sleeping?
In this article, you’ll find out the ideal humidity level for catching your zzzs and why it matters. We’ll also give you some tips on how to maintain that perfect level.
Key Takeaways
Table of contents
- What is humidity?
- The best humidity level for sleeping
- Factors to consider when setting the humidity level
- Benefits of optimal humidity
- Tips for maintaining the best humidity level for sleeping
What is humidity?
There are two different types of humidity: absolute humidity and relative humidity. Absolute humidity is the exact amount of water vapor in the air, while relative humidity is the percentage of water vapor in the air compared to the maximum possible humidity for the temperature.
When talking about adjusting the humidity level in your home for the best night’s sleep, we’re referring to relative humidity. This is what directly impacts moisture loss from the skin, nasal passages, eyes, and throat, as well as the growth of allergens in your home.
The best humidity level for sleeping
According to the Environmental Protection Agency (EPA), the best humidity level for sleeping is between 30% and 50%. If the humidity is higher than 50%, you may have a hard time falling asleep and could wake up more frequently through the night.
That’s because high humidity disrupts your thermoregulation and prevents your body’s core temperature from dropping, which is necessary for sleep. It can also make you uncomfortably sticky and damp.
On top of that, high humidity can trigger asthma symptoms, leading to breathing problems such as bronchitis or other respiratory infections.
On the other hand, if the humidity level is too low, your skin can dry out, your eyes and throat can be irritated, and you can become more susceptible to respiratory infections. Breathing problems and excessive dryness can also interfere with your sleep.
Factors to consider when setting the humidity level
When setting the humidity level in your home, here are some factors to take into account.
Personal preference
Some people feel more comfortable in a slightly drier setting, while others prefer more moisture in the air. Listen to your body: the goal is to feel as comfortable as possible so you can get to sleep.
Preexisting health conditions
Certain health conditions dictate whether you’re better off setting the humidity level in your room to the lower or higher end of the range.
For instance, if you suffer from allergies, asthma, Chronic Obstructive Pulmonary Disease (COPD), or are sensitive to dust mites or mold, you want to keep the humidity on the low end, from 30% to 40%.
Alternatively, if you have chronic dry skin or eczema, dry eyes, or irritated sinuses and respiratory passages, a better humidity level for you would be between 40% and 50%.
It’s best to talk with your doctor about any additional recommendations considering your health history.
Geographic location
Where you live matters because some places are naturally dry while others are naturally moist. For instance, in the Southwest humidity is low, while in the Southeast it tends to be high.
You’ll need to counteract the natural low or high humidity outside to get to your desired level inside.
Season
Also, depending on the season, there might be more or less moisture in the outdoor air. As such, you’ll have to make additional adjustments to get the right indoor humidity.
Benefits of optimal humidity
There are many benefits to setting the best humidity level for sleeping. Let’s take a look.
Staying comfortable
The best thing about having the right humidity in your home is that you’re more comfortable, and that means you’ll probably sleep better.
Maintaining your health
Keeping the right humidity helps you maintain a healthy environment. That means better respiratory health, healthier skin and hair, and a stronger immune system.
For example, ensuring the humidity isn’t too high helps prevent mold and mites. Mold and dust mites thrive in humid areas and can not only damage your home but also trigger respiratory issues.
Breathing easily
Another benefit of keeping the humidity between 30% and 50% is that it will make it easier to breathe while you’re getting your shut-eye. The right humidity level can even reduce snoring, which is good news for everyone in the house!
Controlling allergies
Dialing down the humidity will work wonders for controlling your allergies, too. That means less sniffling, sneezing, and coughing and more restful nights.
Tips for maintaining the best humidity level for sleeping
A bit more about optimal humidity and why it’s important, let’s run through some tips to maintain it.
Try a humidifier or dehumidifier.
You’ll want to get both a humidifier and a dehumidifier. When the air is getting too dry, plug in a cool mist humidifier to add moisture. When it’s too humid inside, opt for the dehumidifier, which will do the opposite and dry out the air.
If you’re not sure how moist the air is, purchase a hygrometer. This will measure the relative humidity, so you know what you need to do to bring it up or down as desired.
Note: If you plan on running a humidifier or dehumidifier in your baby’s room, be sure it’s out of their reach (including any cords) to prevent safety risks.
Adjust the air conditioner or heat.
If you want to change the humidity in your home, you can try turning on or off the air conditioner or the heat. Both can decrease humidity, so adjusting your thermostat might be just what you need to do to reach that ideal level.
Turn on the fan.
Use the exhaust fans in your kitchen and bathroom to reduce indoor humidity. Activities like cooking and showering can increase the humidity in the house, and running the exhaust fan will draw the moisture out of the air and expel it outside.
Choose a breathable mattress and sheets.
Choosing a breathable mattress and sheets will help create a cooler, drier sleep environment, thanks to the increased airflow.
For instance, Newton crib mattresses, made of our patented Wovenaire technology, are ultra breathable. Even better, they’re also hypoallergenic and washable. Top the mattress off with our ultra-breathable Organic Cotton Sheets for the best sleep experience for your little one.
Invest in plants.
Thanks to a process called transpiration, your peace lily or fern can help regulate your room’s humidity level. That’s because plants release water vapor from their leaves, increasing the moisture in the air.
Sleep easy with Newton.
As you can see, there are a lot of ways to achieve the best humidity level for sleeping so that you can get your zzzs and awake refreshed and ready for the new day!
One way to help your little ones sleep comfortably is to switch to a breathable mattress like Newton’s. Our Original Crib Mattress and Kids’ Twin Mattress are not only breathable but also washable, meaning there’s no worry of overheating or allergens and mites.
With Newton, a good night’s sleep is ready when you are.
Frequently asked questions
Does spraying water in a room increase humidity?
Yes, spraying water in a room does increase the humidity. When you spray, the water first evaporates and turns into water vapor. The extra water vapor then raises the humidity level in the room.
What are the risks of high humidity in your home?
Although we’ve already talked about the health risks of high humidity (allergies, respiratory problems, discomfort), there are other risks to your property and finances.
Namely, increased humidity can attract pests, trigger mold and mildew growth, warp wooden floors and furniture, and cause your paint or wallpaper to peel. It can also lead to higher energy costs.
What humidity level is good for sinuses?
The best thing you can do for your sinuses is to keep the humidity at the optimal level: between 30% and 50%. This is the sweet spot between too dry and irritating and too moist, which can promote sinus infections.
