Best Humidity Level for Sleeping

Paul Souliac
2026-03-17T19:36:31-07:00

Finding the best humidity level for sleeping is a key step toward better rest. When the air is balanced, you can breathe easier and feel more comfortable. This sets the stage for a truly restorative night, especially when paired with a pillow designed for perfect comfort, like The Scrumptious Side Pillow by Honeydew Sleep. Let's explore how to create the ideal sleep environment.

Create a more comfortable sleep environment with the Scrumptious Side Sleeper Pillow, designed for cool, supportive, all-night comfort.

What Is the Ideal Humidity Level for Sleeping?

The sweet spot for humidity in your bedroom is between 30% and 50% relative humidity. This range is widely recommended by experts for both comfort and health. Relative humidity is a measure of how much water vapor is in the air compared to the maximum amount it could hold at that temperature.

Think of it like a sponge. At 100% humidity, the air is a fully soaked sponge that can't hold any more water. At 30%, it's damp enough to not be scratchy but dry enough to prevent problems. Staying within this 30% to 50% range helps keep your airways moist without creating an environment where allergens can thrive.

Maintaining this balance supports your body's natural defenses. Your throat and nose have a thin layer of moisture that traps irritants. When the air is too dry, this layer disappears. When it's too damp, other issues pop up. For more tips on creating a healthy sleep space, check out our Sleep Wellness blog.

The Problems with High Humidity in Your Bedroom

When your bedroom humidity climbs above 50%, it can feel like you're trying to sleep in a swamp. The air feels heavy, sticky, and warm, making it hard to get comfortable. Your body cools itself by sweating, but when the air is already full of moisture, sweat can't evaporate easily. This leaves you feeling clammy and overheated.

High humidity is also an open invitation for unwanted guests. Mold, mildew, and dust mites love damp environments. These allergens can trigger reactions like sneezing, coughing, and congestion, which disrupt your sleep. A musty smell in your room is a clear warning sign that the humidity is too high.

Signs Your Bedroom is Too Humid

A stuffy or clammy feeling in the room

Condensation on windows or mirrors

A persistent musty or mildewy odor

Visible mold spots on walls, ceilings, or around windows

Worsening allergy or asthma symptoms at night

Using hypoallergenic bedding can help fight some of these issues. You can learn more about how the best organic pillows for sleeping will provide you a better night's sleep and reduce allergen exposure.

The Problems with Low Humidity in Your Bedroom

Air that is too dry can be just as bad for your sleep quality. When humidity drops below 30%, it starts to pull moisture from wherever it can, including your body. This leads to common complaints like dry skin, chapped lips, and an uncomfortably scratchy throat when you wake up.

Low humidity also dries out your nasal passages. This can cause irritation, sinus congestion, and even nosebleeds. It also makes you more vulnerable to colds and respiratory infections, as the protective mucous membranes in your nose and throat can't effectively trap germs. You might also notice more static electricity in your bedding and hair.

Signs Your Bedroom is Too Dry

Waking up with a sore or dry throat

Itchy, dry skin and eyes

Increased static electricity shocks

A persistent cough or sinus headaches

Cracks appearing in wood furniture or floors

Traveling to different climates can expose you to very dry air. Having a comfortable travel setup, like the one mentioned in this travel blog review, can make a huge difference.

Best Pillow for Side Sleeper - Honeydew Sleep

Description (The Scrumptious Side Sleeper Pillow):

The Scrumptious Side Sleeper Pillow features a unique curve that cradles your neck and shoulders for ultimate comfort and perfect alignment. The proprietary fill delivers a luxurious feel and superior support, while alleviating neck and shoulder pain , a condition affecting 30% to 50% of adults. We spent years developing a pillow built to provide perfect alignment and support for your body every single night. Every aspect was meticulously and deliberately chosen for its ability to provide the best sleep possible, and to help you wake up pain free and full of energy , powered by sleep. Unlike traditional rectangular pillows, the unique curve of the Scrumptious Side Pillow was designed to support your neck and shoulders whether you are on your side or your back. The ribbon going around the sides maintains the pillow's structure perfectly, ensuring it doesn't taper at the edges or get higher in the middle , so you'll never roll onto the "flat part" during the night. The foam component is 100% CertiPUR-US certified copper-infused foam, which is far more effective at cooling than gel-based memory foam and has naturally antibacterial properties to keep your pillow fresh night after night. A discreetly hidden zipper lets you add or remove fill to customize the pillow height for your body , because nobody knows what you need better than you. Handcrafted by hand with love in California, USA. Turn down your nights to turn up your days.

Key Features:

Unique Curved Design: Cradles neck and shoulders for perfect alignment

Proprietary Fill: Doughy and soft yet still supportive , unlike any other pillow

Copper-Infused Foam: Superior cooling vs. gel-based memory foam; naturally antibacterial

100% CertiPUR-US Certified Foam: Always made without formaldehyde or heavy metals

Adjustable Fill: Hidden zipper to add or remove fill for personalized height

Structural Side Ribbon: Maintains consistent height across entire pillow surface

Neck & Shoulder Pain Relief: Specifically designed to stop neck pain at the source

Side & Back Sleeper Friendly: Unique curve supports all sleeping positions

Organic Bamboo Pillowcase Included: Cooling, ultra-soft, and skin-friendly

Cooling All Night Long: Copper infusion keeps pillow temperature regulated

Washable Cover: Hidden zipper makes cover removal easy for machine washing

Handmade in California, USA: Family-owned, hand-crafted with care

Oeko-Tex Standard 100 Certified: All textiles safety certified

No Formaldehyde or Heavy Metals: 100% safe materials

Travel Size Available: Includes carrying bag for on-the-go sleep comfort

Tech Specs:

Fill: Proprietary copper-infused CertiPUR-US certified foam blend

Cover: Organic bamboo , cooling and ultra-soft

Certification: Oeko-Tex Standard 100 (textiles) + CertiPUR-US (foam)

Construction: Handmade in California, USA

Adjustability: Hidden zipper for fill customization

Available Sizes:

Queen: approximately 27" x 15"

King: approximately 30" x 17"

Travel: approximately 21" x 12"

Sleep Position: Side sleepers and back sleepers

Temperature: Cooling copper-infused fill, always cool to the touch

Warranty: 3-year limited warranty

Trial Period: 60-night money-back guarantee

Care: Machine washable cover (remove fill first); tumble dry safe

What's Included:

1 x Scrumptious Side Sleeper Pillow (Queen, King, or Travel)

1 x Organic Bamboo Cooling Pillowcase

Travel Size: includes carrying bag

60-night risk-free trial (free shipping both ways)

3-year limited warranty

Free nationwide US shipping on orders over $50

Customer Reviews Highlights:

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Rating: 4.8/5 ⭐ based on 587 verified reviews

Shop The Scrumptious Side Sleeper Pillow

How to Measure and Control Bedroom Humidity

You don't have to guess your room's humidity level. The best way to get an accurate reading is with a small, inexpensive device called a hygrometer. Many digital alarm clocks and indoor weather stations have one built-in. Once you know your number, you can take simple steps to adjust it.

How to Lower Humidity

If your hygrometer reads above 50%, you need to remove moisture from the air. Here are a few effective methods:

Use a Dehumidifier: This is the most direct way to pull excess water from the air.

Run the Air Conditioner: AC units naturally dehumidify as they cool the air.

Increase Ventilation: Use exhaust fans, open a window, or run a ceiling fan to circulate the air and move moisture out.

Avoid Adding Moisture: Take shorter, cooler showers and avoid air-drying laundry in your bedroom.

How to Increase Humidity

If your reading is below 30%, you'll want to add moisture. Try these easy solutions:

Use a Humidifier: Cool-mist or warm-mist humidifiers are great for adding controlled moisture back into your room. Be sure to clean them regularly.

Add Houseplants: Plants release moisture into the air through a process called transpiration.

Leave the Bathroom Door Open: Let the steam from your shower drift into your bedroom.

Place a Bowl of Water: A simple bowl of water near a heat source will evaporate slowly and add humidity.

Controlling your environment is a lot like choosing the right sleep gear. Our team is always doing a Pillow Analysis to find the best materials and designs for comfort. A great pillow like The Scrumptious Side Pillow works even better when your room's climate is perfectly balanced.

Does Humidity Affect Sleep Differently in Summer and Winter?

Yes, the season plays a big role in your home's humidity. You'll likely need to change your strategy as the weather changes.

In the summer, the air outside is often hot and humid. This moisture easily finds its way inside, often pushing indoor levels above 60%. Running your air conditioner is usually the best defense, but in very humid climates, you may still need a dehumidifier to reach that ideal 30-50% range.

In the winter, the opposite happens. Cold air holds very little moisture. When you turn on your furnace or central heating, it warms this dry air, causing the relative humidity to drop even further. It's common for indoor humidity to fall below 20% in the winter, making a humidifier an essential tool for comfortable sleep. Keeping up with our news blog can give you more seasonal tips for better sleep.

The Role of Bedding and Pillows in Managing Sleep Climate

While a humidifier or dehumidifier controls the air, your bedding directly affects your body's microclimate. The materials you sleep on and under can either trap heat and moisture or help it dissipate. Choosing breathable fabrics is a simple way to stay more comfortable.

Look for sheets, pajamas, and pillowcases made from materials like cotton, Tencel, or bamboo. These fabrics are known for their ability to wick moisture away from your skin, which helps you stay dry and cool. Synthetic materials like polyester are less breathable and can often make you feel sweaty, especially in a humid room.

Your pillow is also a big factor. A dense, non-breathable pillow can trap heat and make your head and neck feel sweaty. That’s why The Scrumptious Side Pillow is made with a proprietary gel-infused memory foam fill and a cover woven with breathable fibers. This design promotes airflow to help regulate your temperature all night, working with your environment to keep you comfortable. A great review from The Gadgeteer touches on these cooling properties.

Creating Your Perfect Sleep Sanctuary

Getting the humidity right is a big step toward better sleep, but it's just one piece of the puzzle. The goal is to create a complete sleep sanctuary that signals to your body it's time to rest. This means looking at your entire bedroom environment.

Start with the basics:

Temperature: Keep your room cool, generally between 60 and 67 degrees Fahrenheit.

Light: Use blackout curtains to block outside light and avoid screens before bed. A dark room promotes melatonin production.

Sound: A quiet environment is best. If you can't control outside noise, consider a white noise machine or earplugs.

Comfort: This is where your mattress and pillow come in. Your body needs to be properly supported to fully relax.

A pillow that is perfectly customized for your body, like The Scrumptious Side Pillow, can relieve neck and shoulder pain. When you combine that physical comfort with an ideal climate, you create the best possible conditions for deep, restorative sleep. Learn more about our company's history and dedication to comfort here.

Frequently Asked Questions

What is the best humidity level for sleeping to help with allergies?

For allergies, it's best to keep the humidity between 40% and 50%. This level is high enough to soothe your airways and prevent dry nasal passages but low enough to discourage the growth of mold and dust mites, which are common allergy triggers.

Can a humidifier help with snoring?

Yes, a humidifier can sometimes help reduce snoring. Snoring can be caused or worsened by dry air irritating the throat and nasal passages. Adding moisture to the air can soothe this irritation, leading to smoother, quieter breathing.

Is 70% humidity too high for a bedroom?

Yes, 70% humidity is too high for a bedroom. At this level, the air will feel very damp and uncomfortable. It also creates the perfect breeding ground for mold, mildew, and dust mites, which can damage your home and negatively affect your respiratory health.

Should I run a humidifier or a dehumidifier all night?

It's best to use a hygrometer to determine if you need to run a device all night. Many modern humidifiers and dehumidifiers have a built-in humidistat. You can set your target humidity level (e.g., 45%), and the machine will automatically turn on and off as needed to maintain it.