In addition to the right mattress and a pleasant atmosphere, the right room climate also plays an important role for the most restful sleep possible.
On average, we spend 6 to 10 hours in the bedroom every night.
- The humidity is an important point to experience high quality sleep with an optimal sleep duration .
- Since the humidity changes depending on the season, it is necessary to take some measures to keep the values in the ideal range.
A few simple steps ensure a good room climate in the bedroom all year round, so that nothing stands in the way of a restful sleep .
Index
Ideal conditions for better sleep
A good night’s sleep is only possible with optimal humidity and pleasant room temperatures. In addition, excessive humidity can be harmful to health.
The ideal temperature
A temperature between 16 and 18 degrees Celsius is recommended for the bedroom .
At even higher temperatures, there is reduced oxygen uptake .
If the temperature is too low, on the other hand, it becomes more difficult to fall asleep, as the cold inhibits tiredness and makes it more difficult for us to rest.
The ideal humidity
The ideal values for the air humidity are between 40 and 60% . You can sleep well in this range.
Symptoms – This can happen with the wrong indoor climate
If the humidity is not within the recommended range, this not only leads to disturbed bed rest, but can also have health consequences.
- If the air is too dry, itching in the eyes, tension in the muscles, colds, allergies etc. can result.
- If the air is too humid, this can lead to restless sleep, lack of drive, difficulty concentrating and lack of sleep .
- Our body also suffers from this because excessive sweating cannot regulate the body’s temperature:
In addition, mold develops over time, which can be a trigger for allergies and other diseases.
So if the maximum value for the humidity is exceeded, measures should be taken immediately so that the margin in the bedroom decreases accordingly.
A measurement is essential so that the ideal values can be maintained. A hygrometer is an excellent way of measuring the humidity.
You should consider the following when measuring:
- The air you breathe and sweat at night automatically increases the humidity during sleep. This moisture can best be regulated by ventilation.
- The room climate should be checked from time to time so that the ideal measured values for the air humidity can be maintained. Best before going to bed and after waking up.
- If the humidity value in the evening is already marginal, the indoor climate will worsen even further through breathing during the night.
Once you have determined the exact humidity, you can take the right steps:
Optimal humidity in every season
Since the temperatures do not remain constant depending on the season, it is necessary to take appropriate measures again and again so that the desired humidity is maintained in the bedroom.
In summer, not only do temperatures rise, but also the humidity. In summer, values of up to 70% can be achieved, which make a good night’s sleep almost impossible.
As the body sweats more at higher temperatures, your sleep is often interrupted and the body cannot regenerate sufficiently.
Restful sleep is no longer an option.
Tips for the summer:
- In summer heat, you should only ventilate when it is cooler outside, for example in the morning or evening.
- After extensive ventilation, please make sure to close the window completely again, so that the humidity that follows stays outside.
- If necessary, the window can remain tilted overnight so that there is always enough fresh air in the room.
Tips for winter:
In winter the tide turns – the temperatures drop (and with it the room humidity, because the constant heating of the rooms reduces the humidity).
The reduced humidity can lead to increased dry mucosal reactions, frequent colds or reddened eyes.
- A high-quality humidifier is ideal for regulating humidity. A plant can also provide a remedy here.
- Turn the heating down a little and use a thicker blanket so that the humidity doesn’t drop too much.
- Low temperatures make it difficult to fall asleep. So that sleep is not interrupted during the night – because it is simply too cool for you – it is best to keep the temperature between 16 and 18.
General tips for adjusting the humidity
Regardless of the season, there are other ways in which you can influence the humidity in the bedroom. Here you will find a list of helpful measures to reduce or increase the humidity.
Easily and effectively reduce humidity
If the humidity is too high, not only our sleep and consequently our bodies suffer because of excessive sweating, the temperature of the body cannot be regulated:
- Appropriate ventilation and correct warming of the rooms makes it possible to skillfully balance the humidity (if the humidity is too high in winter, you just need to turn up the heating a little).
- The humidity values should be measured again and again at different times. Measuring the humidity should not only be done in the evening, but also in the morning.
- Well-tried household remedies also ensure less humidity: Salt sucks in moisture in the room. Simply fill some salt into containers and place them in different places in the bedroom.
- Depending on the season, you should ventilate accordingly so that there is enough air exchange. Therefore, the windows should not only be tilted, but opened completely and extensively. A draft is also helpful so that air can be exchanged.
- Dehumidifiers are a good investment to permanently lower the humidity in the room or to keep it uniform.
Increase humidity and sleep well
If the humidity is below the minimum value of 40%, it is important to take action – to sleep more restfully and to avoid long-term physical damage and sleep disorders .
- Generous ventilation when the outside air is humid is an effective way of increasing room humidity. Regular ventilation also makes it possible to keep the humidity in the air at a constant level.
- Ventilating several times a day also has a positive effect on the indoor climate, it ensures an oxygen-rich environment in your apartment.
- Plants also humidify the air and provide more humidity in the apartment.
- Wet cloths on a heater increase the humidity in the rooms. Another option is water bowls – just put them in the bedroom.
- A humidifier is recommended if the humidity is constantly low.
Sleep better
On this page you will find many helpful tips to improve the quality of your sleep. From general advice on better sleep to help with various sleep disorders and current results from sleep research .
Just jump to the topic that interests you most.
Tip: Read here how to set up your bedroom for the best possible sleep .
I created Sleep Knowledge to share my interests and experiences on healthy sleeping with others. On this page I am therefore dealing with interesting questions about the optimal night’s sleep & everything else that goes with it.