The wrong room temperature, be it too hot or too cold, can interfere with your sleep quality. For those living in a hot and humid climate like Brisbane, sleeping with air conditioning on seems like a no-brainer. But does sleeping with air conditioning make you sick?
In truth, there is no definite “yes” or “no” answer to that question. To understand what works best for us, we need to look into several key points about body temperature during sleep, ideal bedroom conditions, and factors that affect sleep quality.
In general, the core temperature of the human body is around 37°C. As the night progresses, it can drop by one or two degrees. This acts as a signal for the body to prepare for sleep.
The temperature keeps dropping and is usually the lowest between 2-4 am. Eventually, our body temperature starts rising again to prepare us for waking up. The increase in core temperature nudges you to slowly start waking from sleep.
This pattern is controlled by the body’s circadian rhythms, regulated by light. That’s why experts suggest avoiding smartphones and TV screens before bed.
Beyond that, metabolism rates drop by almost 10% at night—the body generates less heat. One hypothesis suggests this is due to evolutionary effects where sleeping when temperatures are colder allows us to conserve energy.
If the bedroom temperature is too hot or too cold, it will affect your internal body temperature, making it harder to fall asleep. Irregular body temperature patterns have been “associated with insomnia.”
The temperature of the body is also linked closely with melatonin generation, the hormone that directly affects sleep. Melatonin secretion is controlled by the circadian clock, with nocturnal blood levels much higher than daytime levels.
If the external temperature is not ideal, your body has to work harder to maintain the right temperature. That is not the right scenario for getting the best quality sleep. This is why many people feel colder in air-conditioned rooms and might wake up shivering.
Many of us have individual preferences, and whatever works best for you can be the right choice. Here’s what the scientific data indicates:
One study has shown that “the ideal temperature range for a restful sleep is between 20 and 25 degrees Celsius.” This study was conducted in older adults. The optimal temperature range may vary with age and the season.
For example, in Brisbane, the ideal temperature setting for summer is around 24 to 25 degrees Celsius.
If temperatures go above 25°C, a drop in sleep efficiency rate is observed. There are slight variations in body temperature as we cycle between REM and non-REM (NREM) sleep. Even though lower body temperature facilitates sleep initiation, during REM sleep or deep sleep, body temperatures remain slightly elevated.
There is one more factor beyond temperature that cannot be ignored: humidity. As per experts, “indoor humidity levels between 30 to 50 percent work best for most people.” High humidity can promote wakefulness in most people.
If the weather is too humid, you can run the AC in dry mode, which removes excess moisture from the air. Dry mode also reduces the power consumption of the AC.
When humidity is too low, it can do more damage than just dry skin. Lower humidity can increase respiratory irritation and the chances of catching an infection. It can also cause dry or sore throats, eye dryness, and nosebleeds.
Sleep quality is dependent on multiple factors and not just temperature alone. According to Rachel Salas, a neurologist and sleep researcher at Johns Hopkins Medicine, “People underestimate how their sleep environment and behaviors can impact their sleep.”
There is no doubt that cooler bedroom temperatures will help you sleep better. A hot room will lead to discomfort, making it hard to fall asleep. Setting the AC at the right temperature will help trigger sleep and provide a restful night.
However, ACs are not entirely without health risks. Running the AC for long periods can make the room too cold for comfort. Moreover, research points out that there is a risk of developing respiratory symptoms related to Sick Building Syndrome (SBS) if you are spending too much time in an over-air-conditioned space. The reason is that ACs affect the quality of the air we breathe in.
Is it safe to sleep with air conditioning on? Admittedly, there is no particular reason to consider air conditioning unhealthy if you are using it right. It all comes down to keeping the unit clean and setting the right temperature that suits your body.
Here are negative aspects you need to consider when sleeping with the air conditioning on:
Beyond that, there are negative effects of low humidity on skin and hair if you spend long hours in an air-conditioned room. Since air conditioners remove humidity from the room, it can make skin feel dry and stretched, and will also make hair feel dull and dry.
People with skin issues may find their problems aggravated by staying in an air-conditioned room for long hours. The solution is to keep skin moist at all times and stay hydrated.
A common condition many people face is a sore throat from sleeping with air conditioning on. This can be due to the cold or discomfort caused by inhaling dry air for long periods. The cold and dry air can cause inflammation of the sinuses, leading to congestion and sneezing.
The mucus membranes lining the throat area can get irritated by dry air, leading to discomfort. The mucus secreted by these cells acts as a defense mechanism against harmful bacteria and unwanted foreign bodies entering the body. When these cells dry out, you are left more vulnerable to infections.
While sleeping with air conditioning on has advantages, there is a price: utility bills. Keeping the unit switched off at night will help conserve energy and reduce your home’s carbon footprint. Cooling systems like ACs consume “almost 20% of the total electrical energy used in buildings across the globe” and trigger emissions, which is significant in this era of climate change.
All in all, it is safe to sleep with air conditioning on at night as long as you remain mindful of possible issues and take the right measures to prevent unwanted side effects.
For many newbie parents, a common question is: can babies sleep with air conditioning?
Since newborns cannot regulate their body heat effectively, they are super sensitive to temperature changes. So maintaining an optimum room temperature is essential. That makes aggressive air conditioning unsuitable for them. If you are using air conditioning for your baby, make sure to take proper precautions.
Should you sleep with the air conditioner on?
If you prefer a natural ambiance for sleeping and do not need the AC to cool you, it is best to switch it off. That way, you won’t be facing any health issues from exposure to cold and dry air when your body temperature is low. Plus, air conditioners are power-hungry machines, and switching them off will help you save on utility bills.
That said, if you cannot sleep due to the inconvenient combination of heat and humidity, keeping the AC switched off is not going to work. In such a scenario, it is best to set the unit at an optimized temperature that works best for you. Make sure to keep the air conditioner clean and well-maintained to prevent dust and allergens from circulating in the room. Balancing air conditioning with natural ventilation is the best way to reduce any unwanted risk of ACs.
Now it’s your turn to find out what works best to make you sleep like a baby.
When you sleep with air conditioning on, make sure that the temperature is not set too cold. The other important point is to keep the unit well-maintained and clean.
Yes, you can get a sore throat from sleeping with air conditioning. It may happen if the humidity in the room is too low or the filters in the air conditioning are not clean enough.
If you are sweating while sleeping in an air-conditioned room, it can be due to infections and health concerns. Medications like hormonal treatments or antidepressants can also be a cause. Other reasons include excess intake of caffeine, alcohol, or recreational drugs.