Higher temperatures may eventually affect sleep. It might be hard to fall asleep at some point. If there is no air conditioning, there are some tricks that help cool the room. See what you have to do.
© Shutterstock
28/06/2026
by
Dit can be difficult to keep the room at a lower temperature, especially if there is no air conditioning. However, you do not need to have such equipment to be able to lower your temperature and sleep in the best way. See what you can do as an alternative.
James Davig is a sleep specialist and the HealthPartners website explained some tricks he can put into practice to cool his room when he has no air conditioning. These are simple recommendations that will make all the difference.
How to cool the room
1- Use a fan
“ Whether a ceiling fan, a table fan or a rotary fan, anyone can help. A fan helps circulate the air around the room, and around the body, which provides a sense of relief and increases the likelihood of evaporation of sweat. It also produces white noise, an additional benefit to block other sounds that may disturb you during sleep.”
Read Also: Bad nights sleep can increase the chances of developing cancer
2- Use a dehumidifier
“The humidity can also aggravate health problems, overloading the body. Using a dehumidifier can help reduce moisture and make the environment less stuffy and much more comfortable. Also remember that certain medicines can increase your vulnerability to heat and humidity.”
3- Close the windows and blinds
“ Unless a refreshing breeze is coming in through the windows, it's a good idea to close the windows and blinds during the day to keep the house as fresh as possible. Open the windows again at night, when the external temperature will probably be lower and the fresh air will improve circulation.”
Sleep with the fan on? You don't even know the risks you're taking
Next time you consider sleeping with the fan on, remember you're risking developing health problems. The message was left by sleep specialist Martin Seeley, CEO MattressNextDay, quoted by Daily Express.
Seeley warned for four impacts, including breathing difficulties. The expert recalls that a fan circulates the air around a room. However, this air may also include mites, pollen and other allergens. Therefore, “if you are always sneezing, you have watery rolls, dripping nose, itching your throat and even breathing difficulties, make sure there is no dust on the fan blades”, he advises.
Martin Seeley also states that being in the same room as a fan that has been left on for hours can cause nasal congestion. Over time, the air of the device can dry the nose and throat, which causes the body to produce more mucus to stay hydrated and generates side effects, including headache and blocked nose.
But there's more. Leaving a fan on all night can also make your eyes dry and irritated. In addition, it may also cause neck stiffness or muscle pain. “Concentrated cold air can make muscles tense and cramped, causing even more pain.”