Why using a fan at night can disrupt your sleep

Many people find comfort in falling asleep to the steady hum of a fan. While this might seem like a harmless routine, using a fan at night could actually interfere with the quality of your sleep.

Our bodies are designed to cool down naturally as we prepare for rest. This drop in temperature helps us transition into deeper, more restorative sleep. But when a fan constantly blows air—especially warm air around a room—it can confuse this natural process. Instead of cooling us down, it may lead to restlessness and frequent awakenings.

Fans don’t always cool the air effectively; they often just move existing air around. This can lead to several unwanted side effects. For one, the continuous airflow can dry out your skin, throat, and nasal passages, leading to discomfort and dehydration. Cold drafts, especially on bare skin, may also cause muscles to contract, resulting in stiffness or aches by morning. Plus, inconsistent airflow and changing temperatures can disrupt your sleep cycles, making it harder to fall and stay asleep.

If you want to improve your sleep, focus on creating a calm and temperature-regulated environment. Aim for a bedroom temperature between 60 and 67°F (15–19°C). Choose breathable bedding like cotton or linen and avoid heavy blankets that trap heat. Wear light, moisture-wicking sleepwear to help your body maintain its ideal sleep temperature. For soothing sound without the cold airflow, consider using a white noise machine instead of a fan. Adding a humidifier or an air purifier can also improve air quality and comfort.

By rethinking your nighttime routine and ditching the fan, you can create a more restful and healthier sleep environment that truly supports your body’s natural rhythm.