Should You Keep the Fan On While You Sleep?

When the UK is basking in a heatwave, a fan can feel like a non-negotiable part of your bedtime routine. That gentle hum and cool breeze offer sweet relief from a hot, stuffy bedroom. But whether you’ve started to wake up with a stuffy nose or a stiff neck or are just curious, you may be wondering if it’s bad to sleep with a fan on or not.

In this article, we explore the pros and cons of these cooling bedroom accessories to help you decide if you should sleep with a fan or if alternative cooling methods may be best for you.

For hot sleepers or anyone without air conditioning, a fan can make a big difference to how comfortable your nights feel. Here are the top 3 benefits of sleeping with a fan on:

A fan circulates air, creating a refreshing breeze that helps lower your body temperature and stops you from overheating at night.

The constant, gentle hum of a fan can mask disruptive noises like traffic or noisy neighbours, helping you fall asleep faster and stay asleep longer.

Discover how to sleep better with white, pink and brown noise, as well as the best sounds to help you sleep more peacefully.

A stuffy bedroom is unpleasant at any time of day, not to mention when you’re trying to sleep. A fan keeps the air moving, preventing that stagnant feeling and improving the freshness of your room.

So, why shouldn’t you sleep with a fan on? While some find the refreshing breeze helpful when drifting off, others experience uncomfortable side effects of sleeping with a fan on:

The constant stream of air can dry out your skin, eyes, and nasal passages, potentially leaving you with a sore throat or a bunged-up feeling in the morning.

If you have a blast of cold air focused on you all night, it can cause your muscles to tense up and contract, leading to a stiff neck or sore shoulders.

The good news is that you can enjoy the cooling comfort of a fan without the downsides. If you’re wondering how to sleep with a fan without getting poorly or waking up sore, these simple tips will help you:

• Use the oscillating function: A rotating fan is much better than a static one because it distributes the cool air around the room instead of blasting it directly onto you all night.
• Keep it at a distance: Position the fan a few feet away from your bed. This ensures you still get the benefit of the circulating air without the intense, direct draft.
• Keep it clean: Dust and allergens love to collect on fan blades. Wipe them down regularly to prevent them from being blown around your bedroom.
• Use a timer: If your fan has one, set a timer for it to switch off an hour or two after you’ve fallen asleep. This way, you get the cooling benefit when you need it most, without the all-night exposure.
• Use a humidifier: Sleeping with a fan can lead to dry air, which can cause dry skin, sore throats, and other discomforts. Introducing moisture into the air using a humidifier is an effective way to combat this, reducing the risk of feeling parched or congested in the morning.
• Add some air filters: If you’re prone to allergies, incorporating air filters into your sleeping environment is a practical step to reduce allergens and improve air quality while using a fan. They help by trapping dust and other tiny particles, making the air cleaner and safer to breathe.

• Choose breathable bedding: Swap heavy, synthetic materials for lightweight, natural bedding. Cotton, linen, and bamboo are excellent choices as they wick away moisture and let your skin breathe. Check out our duvet buying guide for more guidance on choosing the right tog for each season.
• Invest in a cooling mattress: Modern mattresses are designed with clever technology to help regulate your temperature. Look for options with gel-infused foams or breathable layers that draw heat away from your body.
• Use blackout curtains: Keeping your curtains or blinds closed during the day is a surprisingly effective way to stop the sun from heating your bedroom, reducing the need for a fan when you come to bedtime.
• Wear lightweight pyjamas: Similar to your bedding, choose lightweight and loose-fitting clothes to wear to bed to help keep you cool. For more information, read our guide on what to wear to bed.

Sleeping with a fan on can be a simple and effective way to stay cool on warmer nights, but it’s not without its drawbacks. With a few tweaks like cleaning your fan regularly, using a timer, or pairing it with a humidifier, you can enjoy the benefits while avoiding discomfort. Whether you stick with a fan or try alternative cooling methods, the key is finding what helps you sleep comfortably through the night.