What’s the Best Humidity Level for Sleeping?

Finding the right bedroom humidity level can make a remarkable difference to your sleep quality, comfort, and overall well-being. The ideal range for sleeping is between 40% and 60%, as this helps prevent dry-air discomfort while also avoiding the damp conditions that encourage mould, mildew, and dust mites.

During winter, when condensation is more common due to the cold, aiming for a slightly lower humidity level, around 30-50%, can help keep things fresh. With the UK’s naturally damp seasons, striking the right balance makes all the difference in how well you sleep.

Humidity plays a key role in your body’s temperature regulation during sleep, helping you move smoothly through REM and deep sleep stages. When humidity is too high, the air feels heavy and sticky, making it harder for your body to cool down and for you to stay asleep. This can lead to more nighttime awakenings and shorter periods of restorative sleep.

Too little humidity, however, can dry out your skin and airways, making breathing less comfortable and disrupting your natural sleep rhythm.

The 40-60% range supports your body’s natural processes by keeping your airways comfortably moist without creating excess dampness. Certain studies show that humidity above 70-75% reduces REM sleep and increases wakefulness, making rest lighter and less restorative.

Meanwhile, humidity that’s too low increases airborne particles and irritates nasal passages, which can lead to morning dryness and disrupted breathing. According to a different study, this is due to the presence of more particles in the air, although other factors are also at play.

Maintaining this ideal range offers several benefits:

• Prevents dry air problems: Low humidity can cause sore throats, dry nasal passages, and dry skin.
• Reduces snoring: Keeping your airways moist can help reduce snoring and throat irritation.
• Minimises mould and dust mites: Humidity above 60% can encourage the growth of mould, mildew, and dust mites, which are linked to allergies and respiratory issues.

Staying within the mid-range is important to help regulate temperature, reduce allergen survival, and create a more stable environment for quality sleep.

A humid bedroom often feels muggy, with damp air, condensation on windows, and a noticeable musty smell. You may also spot mould patches, experience allergy flare-ups, or feel warm and restless in bed.

A dry bedroom, on the other hand, brings signs such as tight or itchy skin, dry eyes, nosebleeds, or a scratchy throat. Increased static electricity and waking up thirsty are also common indicators.

How can we ensure that our bedrooms are conducive to a good night’s sleep? Well, this depends on the current humidity of your room. Here are some quick tips:

• Use a hygrometer: Monitor your room’s humidity so you know when adjustments are needed.
• Open windows: If your room feels too warm, letting in drier outdoor air can naturally balance humidity.
• Use a humidifier or dehumidifier: A cool-mist humidifier adds gentle moisture if the air is too dry, while a dehumidifier removes excess moisture to prevent a muggy, uncomfortable atmosphere.
• Choose breathable bedding: Materials like cotton or bamboo help regulate temperature and reduce overnight sweating.
• Add houseplants: Many plants release small amounts of moisture and help keep indoor air feeling fresher. Get inspired by our 11 bedroom plants to help you sleep.
• Adjust heating: Turning down central heating slightly prevents the air from drying out, reducing irritation to skin and airways.

Keeping your bedroom humidity in the 40-60% range, and slightly lower in the winter, is key to better sleep. It keeps airways comfortable, prevents dryness or dampness, and creates a calm, healthy environment for rest. With simple tools like a hygrometer, humidifier, or breathable bedding, achieving the perfect balance is easy, and a small change that can make a big difference for your sleep every night.