Humidifiers increase the moisture in the air, making them a popular choice for combatting dry winter nights. But can they really help you sleep better? Here’s what to know.
A nightly humidifier could potentially help you sleep better if the air in your bedroom is too dry, said Kin M. Yuen, MD, MS, a sleep medicine specialist at UCSF Health.
Normally, mucus works with tiny hair-like cells in the nose to trap allergens and germs. In dry conditions, however, that mucus can thicken and become less effective, which may lead to congestion, irritation, or a sensation of shortness of breath.
Humidifiers add more humidity to the air by releasing water vapor through evaporation, boiling, or ultrasonic vibration. This added moisture helps to keep nasal passages moist and reduce airway resistance, enabling easier breathing and more comfortable sleep. “Moisture can lower airway resistance, since airflow creates turbulence as it enters our body,” Yuen said. “Humidity lets the air in with a smoother ride.”
For this reason, Yuen added, humidifiers can be particularly helpful for people who have a cold, asthma, or obstructive sleep apnea, which is when breathing starts and stops during sleep due to airway obstruction. One study found that humidifiers helped reduce dryness in the lower throat and mouth for people with this condition.
When choosing a humidifier, Amy Attaway, MD, a pulmonologist at Cleveland Clinic, recommends evaporative or steam models that maintain indoor humidity levels between 40% and 60%.
When reviewing the options, be sure to consider the size and layout of the room, as well as the intended purpose of the humidifier, Yuen added. For example, if you plan to use it mainly while sleeping, you may need a larger-capacity humidifier that doesn’t require refilling every couple of hours.
Keep the humidifier in a well-ventilated room and use distilled or deionized water that is free of chemical disinfectants, Attawa advised.
It’s also crucial to regularly clean a humidifier to prevent the growth of mold and bacteria. “The proper way to clean a humidifier varies by type, so be sure to follow the manufacturer instructions,” Attawa said. But in general, cleaning it twice weekly is a good rule of thumb.
