Humidity has a significant impact on sleep quality, but how much do you know about it? For starters, humidity levels are measured in percentage points. The higher the number, the more moisture in the air. This can have an impact on our sleep because of its effects on temperature and breathing. In this blog post we will discuss what humidity is, answer the common question 'does high humidity affect sleep', explore how it affects your sleep, and some ways to improve your chances for a restful night's sleep - even more so if you sleep on our Energex Foam mattress!
What is humidity?
Humidity is the amount of moisture in the air. The higher the relative humidity percentage, the more humid it will feel to you and vice versa. It affects how hot or cold we are able to tolerate for a certain period of time as well as our breathing capacity.
How does humidity affect your sleep?
In two ways: temperature regulation and respiratory function.
Temperature regulation
When the air is more humid, it takes longer to cool down or heat up. This can make for a restless sleep because you are not able to regulate your temperature as well. For example, if one sleeps with the windows open in winter and there's high humidity outside, they won't be able to get really warm in their own bed.
Respiratory function
When the air is more humid, it becomes harder to breathe deeply and easily due to how wet the air feels in your nose and throat. This can also make for a restless sleep as you'll most likely wake up feeling short of breath and needing some fresh air or water before going back to sleep.
The Environmental Protection Agency recommends keeping indoor humidity levels between 30% and 50% to maintain good air quality. High humidity levels can cause mold and dust mites to grow more easily, which can lead to respiratory infections. This can make it harder to sleep comfortably and could contribute to health issues. Additionally, high humidity can worsen allergy symptoms or activate asthma symptoms.
What other environmental factors affect one's sleep?
- Room temperature: how does room temperature affect one's sleep?
Room temperature plays a large role in how well of a night of sleep you get. People tend to sleep better when the room is cooler. This is due to how the body temperature drops when it is cold outside. However, cooler temperatures can also lead to dry air, which can dry out your skin, eyes, and throat. Therefore, it's important to keep the room cool while maintaining optimal humidity levels to ensure there is enough moisture in the air for better sleep.
- Lighting: how does lighting affect one's sleep?
Lighting can be a factor of how well you sleep that night, as we all know artificial light has been shown to disrupt our natural circadian rhythms and make for an uneasy rest. Natural lighting in rooms with windows is best because it will help the body be able to tell when it should sleep.
- Sound: how does sound affect one's sleep?
Sound is also another factor of how well you rest, a silent room can make for a good night’s sleep while noise from outside or inside can disrupt your natural circadian rhythms and keep you up later than intended. Some people also do best with some background noise like making use of a sleep machine that plays white noise or the sound of the ocean waves.
- Lighting: what are some ways to decrease the amount of light in a room before bedtime?
One of the best ways to decrease the amount of light in the room before bed is to turn off all electronics. This would include cell phone and computer screens as well as TV's.
- Sound: how can we stop unwanted sound from interrupting our sleep and keeping us up all night long?
Some people prefer to wear earplugs while they sleep if they live in noisy environments like the middle of a large city. Others choose to use devices like sound machines to block out external noise and make use of white noise or nature sounds.
How can your pillow affect your sleep?
If you have neck issues, a firmer pillow might be better for your sleep. If you need to support the entire head and shoulders while sleeping on your back or stomach then go with one that is thicker in height. However if you tend to roll over onto one side of your bed during the night then it might be better to use a thinner pillow that doesn't get in the way of your arm.
How can sheets and blankets affect your sleep?
Sheets and blankets can either help or hinder your sleep. Often people get cold at night and it makes for a restless evening. Others run hot and a blanket can make them sweat while trying to sleep which can be uncomfortable and cause an uneasy night of rest.
What are some sleep hacks for a restful night of sleep?
Some people find it helpful to keep their room dark during the evening hours and expose themselves to bright light during the morning. Others shut off all screens at least 30 minutes before bed. Others recommend taking a hot bath before bedtime to help relax the muscles and mind.
What are some other environmental things that can affect one's sleep?
Room temperature, too much humidity, lighting, sound, pillows, blankets, sheets will all have an effect on how well you rest at night.
Temperature, lighting, noise and time of day all play a part. When the temperature is too hot or cold it can make one uncomfortable when trying to sleep. It's also important to control indoor humidity levels. Too much humidity can make the air feel heavy and uncomfortable, disturbing your sleep. If your room lacks light then you might have trouble sleeping as well because our bodies need exposure to sunlight in order to regulate melatonin levels which helps us sleep better during the night.
When it comes to getting a good night's rest there are many environmental factors that play a role. If you find that you aren't sleeping well at night you should investigate what is causing the issue. Could your room be too hot or too cold? Do you monitor humidity levels in your room? Are you getting enough daylight during the waking hours? Do you have noisy roommates that make it hard to sleep at night?
All of these are questions for consideration when attempting to discover how to sleep better.
Some additional items that can help make for a good night's rest:
Eye mask - An eye mask can block out unwanted light which can help regulate your body's melatonin levels.
Ear plugs or sound machine - These items can help with noise reduction while you are trying to fall asleep and stay asleep.
Room Temperature -
Are you finding that you're either too hot or too cold throughout the night? Try adjusting your sleep environment, including ensuring appropriate humidity levels, to see if it helps you sleep better.
A fan - Many people find that a fan can help keep them cool and also act as a noise reducer for outside environmental noises that could be keeping you awake.
Lastly, remember that sleep is important for many different aspects of the physical, mental, and emotional well-being. So, don't settle for restless nights of sleep. Experiment with different environmental aspects that can change your sleeping habits from poor to great! Happy dreaming!
