During the summer heatwaves, the heat during the day doesn't cool the house down enough at night to make sleeping truly restful. Air conditioning is an almost indispensable aid. However, there are many misconceptions about whether it is healthy to sleep with air conditioning, how high the temperature should be set, or whether it can actually make you cold.
Modern air conditioners are specifically designed to make your night's rest more comfortable. However, this requires the right temperature, the right airflow setting and the use of features such as sleep mode or silent mode. In this article, we will show you how to use your air conditioner at night to effectively improve the quality of your sleep.
Can you sleep with air conditioning at night?
Yes, the air conditioner can be used all night if it is set up correctly. The ideal bedroom temperature is usually between 18-22°C, the airflow is not directly directed to the bed and the unit is in Sleep or Night mode.
Most inconveniences are caused by incorrect settings. If the appliance is set too cold, blows air directly on the sleeper, or lacks regular maintenance, you may indeed experience complaints. However, a properly used air conditioner can make a real contribution to better sleep.
What is the ideal temperature for sleeping?
During the human body's natural circadian rhythm, body temperature starts to fall in the evening. This process helps us to fall asleep and develop deeper sleep stages.
If the bedroom is too hot, the body has a harder time releasing heat, which can lead to frequent wake-ups, restless sleep and poorer recovery.
What do sleep studies say?
Sleep research shows that a cooler environment is generally more conducive to sleep than an overly warm one. Comfort levels may vary, but experts agree that an overheated or overheated bedroom can significantly reduce sleep quality. It is no coincidence that during summer heatwaves many people complain of sleeplessness, fatigue and concentration problems.
How many degrees should it be in the bedroom?
As a general recommendation, the following values are considered ideal:
- Adult human: 20-22 °C
- Toddler: 20-22 °C
- Older person: 21-23 °C
Why not set the air conditioning at 18°C at night?
A common mistake is to set the temperature very low before going to bed. But this can cause more problems than it offers benefits.
If the temperature outside is still around 30°C at night, the air conditioning set at 18°C is trying to make a huge difference. This also results in high energy consumption and creates a stronger airflow, which makes you feel uncomfortable. The aim is not to produce the coldest air possible, but to maintain a stable and comfortable environment.
Excessive cooling often leads to complaints that many people mistakenly attribute to the „adverse effects” of air conditioning. These can include:
- dry throat
- morning stiff neck
- shoulder or back pain
- dry eyes
In most cases, the problem is not the air conditioning itself, but aggressive cooling and poorly adjusted airflow.
Where should the air conditioner blow when you sleep?
Location of the air conditioner and the direction of the air flow is at least as important as the temperature. The air conditioning should not be directed at the bed, because if the airflow is directed directly at the sleeping person, it will cause discomfort: in the neck area, shoulders and around the eyes.
The ideal blowing direction is at night:
- the slats face the ceiling
- the cold air flows into the upper part of the room
- the bed is not directly in the path of the air jet
This allows the cool air to mix more evenly with the air in the room, providing a more comfortable feeling of warmth.
Not every home can be the perfect place install the air conditioner. In this case, fine adjustment of the louvres, the use of an air deflector and a lower fan speed at night can help.
If you're just starting to plan, it's worth having a professional think about the location of your indoor unit. A poorly chosen installation point can affect your comfort for years.
What is Sleep mode on the climate?
One of the most useful features of modern inverter air conditioners is the night or sleep mode. It is specifically designed to adapt to the night-time needs of the human body.
The exact operation of Sleep mode may vary from manufacturer to manufacturer, but it usually does the following:
- reduces the fan speed
- reduces noise levels
- optimises energy consumption
This creates a more restful sleeping environment.
Do all air conditioners have Sleep mode?
Today, most mid-range and high-end inverter air conditioners have this feature. If you're thinking of buying a new unit, it's always a good idea to choose a model with Sleep or Night mode for your bedroom.
How quiet should a quiet air conditioner be in the bedroom?
The noise level has a significant impact on the quality of sleep. Some people are particularly sensitive to constant background noise.
The noise level given by manufacturers is usually for the lowest fan speed. General guide values:
- 19-25 dB: excellent for bedrooms
- 25-30 dB: adequate
- Above 30 dB: may be disturbing for sensitive sleepers
For comparison, a low whisper is about 30 dB of noise.
Is it healthy to sleep with air conditioning all night?
The short answer is yes. A properly maintained and used air conditioner is not harmful to your health.
Misconception: climate causes colds
Climate alone does not make you ill. However, excessive cooling or direct airflow can indeed cause unpleasant symptoms that can easily be mistaken for an incipient disease.
Improper use can be a consequence of:
- dry mucous membranes
- dry eyes
- muscle tension
- neck pain
- unpleasant sensation of breath
How can these be prevented?
By following a few simple rules, most problems can be avoided.
It is worth:
- clean filters regularly
- have annual maintenance carried out
- avoid temperatures that are too low
- adjust the airflow in the right direction
- use the night mode
Air conditioning while sleeping: the 7 most important rules
If you just want to remember a few tips, this list is worth saving:
- Do not set the appliance too cold.
- Use the Sleep mode.
- Don't let the air conditioner blow on the bed.
- Keep the filters clean.
- Choose an appliance with a low noise level.
- Avoid large temperature differences.
- It is better to have the air conditioning running all the time than to have it „cool down” before you go to sleep and then turn off at night.
Frequently asked questions
Can the air conditioning run all night?
Yes. Modern inverter air conditioners are specifically designed for continuous night-time operation.
What is Sleep mode for?
It automatically optimises the temperature, reduces noise and lowers energy consumption.
Can you catch a cold from the air conditioning?
Not directly. Colds are caused by viruses, but too cold air can trigger unpleasant symptoms.
Where should the air conditioner blow at night?
Preferably not directly on the bed. You should direct the airflow towards the ceiling or away from the bed.
Not sure where to put the air conditioner in your bedroom?
In addition to choosing the right device, the location where it is installed also plays a crucial role in ensuring a comfortable night's rest. A well-placed, quiet and properly sized air conditioner will provide an ideal sleeping environment almost imperceptibly.
SMARTAIR's experts will help you find the best solution for your room, so that your air conditioning contributes to a restful night's sleep. Ask for an on-site survey and a personalized offer!