Sleeping with Air Conditioning: Settings, Benefits and Precautions

Sleeping with air conditioning is generally not harmful to your health, provided you use it correctly. Although a bedroom temperature of around 18–20°C is often considered comfortable for sleep, this does not mean you should try to reach that temperature with air conditioning during a heatwave.

The French Agency for Ecological Transition (ADEME) recommends setting your air conditioner to at least 26°C to limit energy consumption. Direct the airflow away from your bed, use sleep mode or a timer according to your needs, and clean the filters regularly.

Is It Safe to Sleep with the Air Conditioning On?

Yes. If hot weather is keeping you awake, air conditioning can help you sleep more comfortably.

To fall asleep, your core body temperature needs to drop slightly. When your bedroom is too warm, this natural process is disrupted, making it harder to fall asleep and increasing the likelihood of waking during the night.

A good strategy is often to cool your bedroom before going to bed, then use sleep mode or a timer to reduce energy consumption when conditions allow.

During a heatwave, however, if your bedroom warms up quickly after switching off the unit, you can leave the air conditioning running at a reasonable temperature to maintain a comfortable sleeping environment.

What Temperature Should You Set Your Air Conditioner to at Night?

It is important to distinguish between two things: the ideal bedroom temperature for sleep and the recommended air conditioning setting during a heatwave.

• For sleeping: A bedroom temperature of around 18°C is often recommended. Most adults sleep comfortably between 18 and 20°C, although individual preferences and needs vary.
• For air conditioning during very hot weather: ADEME recommends setting your air conditioner to at least 26°C to limit energy consumption and avoiding excessive differences between indoor and outdoor temperatures. According to a study cited by ADEME, setting the temperature to 26°C rather than 23°C can reduce cooling requirements by a factor of three.

These two recommendations are therefore not contradictory: 18–20°C is a reference range for sleeping comfort, while 26°C is an energy-saving air conditioning setting recommended during hot weather.

For example, when the outdoor temperature reaches 32°C, a bedroom at 25 or 26°C can already feel pleasantly cool. Lightweight, breathable bed linen can also help you stay comfortable without having to set your air conditioner excessively low.

For more information about bedroom temperatures throughout the year, read our article What Is the Best Temperature for a Bedroom?

Is 12°C Too Cold for a Bedroom?

For most people, yes. A bedroom at 12°C is considerably colder than the 18°C often recommended for sleeping.

The World Health Organization (WHO) identifies 18°C as a reference temperature for protecting the health of people living in homes during the cold season. It also notes that higher temperatures may be necessary for vulnerable people, including older adults, young children and people with certain health conditions. However, this recommendation is not specifically an ideal sleeping temperature.

In a very cold bedroom, your body has to work harder to maintain its temperature, which can make sleep less comfortable. If you enjoy sleeping in a cool room, a temperature of around 16–18°C, combined with a suitable duvet, may be comfortable for some adults. Individual needs vary, however, and vulnerable people may require a warmer environment.

Benefits of Sleeping in an Air-Conditioned Bedroom

Air conditioning can offer several benefits during hot summer nights:

• Falling asleep more easily: A cooler bedroom helps your body lower its temperature as you prepare for sleep.
• Less night-time sweating: This can mean fewer awakenings and bed linen that stays drier.
• Reduced humidity: As an air conditioner cools the room, it removes some moisture from the air, which can make hot conditions feel more bearable.
• Useful features depending on the model: Sleep mode, timers, dehumidification and, in the case of reversible air conditioning systems, heating.

Disadvantages and Precautions

Although air conditioning can improve sleeping comfort, there are a few things to consider.

• Dry air: By removing moisture from the air, air conditioning can sometimes make the atmosphere too dry. This may irritate the nose and throat in some people. If you wake up with a dry throat, try increasing the temperature setting, reducing the running time and ventilating the bedroom in the morning.
• Cold draughts: Air blowing directly onto your bed can feel uncomfortable and may aggravate muscle tension in your neck or shoulders.
• Noise: Some appliances, particularly portable air conditioners, can be noisy. Check the noise level in decibels (dB) before buying and use sleep mode where available.
• Electricity consumption: According to figures from EDF R&D's 2022 CONSER survey, cited by ADEME, a portable air conditioner consumes an average of approximately 710 kWh per year, compared with 240–290 kWh for a fixed air conditioning system. Actual consumption varies depending on the home and how the appliance is used. ADEME advises against low-end portable air conditioners, which are often inefficient and energy-intensive.
• Installation and permits: In Switzerland, regulations may vary depending on the canton and the type of installation. In Geneva, certain fixed comfort cooling systems require an energy permit. Check with the relevant authorities before carrying out installation work.

Where Should You Place an Air Conditioner in the Bedroom?

Position your air conditioner, or adjust its airflow, so that cold air does not blow directly onto your bed. On most units, the vents can be angled upwards towards the ceiling. The cooled air can then circulate through the room without blowing directly onto you.

If you are installing a fixed air conditioning system, avoid placing the indoor unit directly above or opposite the head of your bed.

For a portable air conditioner, make sure the exhaust hose passes through an opening that is sealed as tightly as possible. Otherwise, warm outdoor air can enter the bedroom again, significantly reducing the efficiency of the appliance.

How to Use Air Conditioning at Night: Practical Tips

A few simple habits can help you keep your bedroom comfortable while limiting energy consumption:

• Close shutters and windows during the day, before direct sunlight heats the room and outdoor temperatures rise above those indoors.
• Switch on the air conditioning about an hour before bedtime and close the bedroom door.
• Use sleep mode or a timer to reduce energy consumption when conditions allow. During a heatwave, if the bedroom warms up quickly, you can keep the air conditioning running at a reasonable temperature to maintain your comfort.
• Ventilate when outdoor air becomes cooler, during the night or early in the morning. Switch off the air conditioning and open the windows to let fresh air circulate.
• Clean the filters regularly and have fixed systems serviced according to the manufacturer's recommendations. Dust, mould and bacteria can accumulate inside poorly maintained units.

Even without air conditioning, other simple measures can help you sleep more comfortably in hot weather. Find more ideas in our article Tips for Sleeping Better on Hot Summer Nights.

Choosing the Right Bed Linen for Hot Nights

Bedroom temperature is not the only factor that affects your comfort during sleep. Your bedding also plays an important role.

In summer, choose a lighter duvet and opt for lightweight, breathable bed linen that feels comfortable against your skin and helps manage moisture. Organic cotton, particularly percale, is an interesting option for people who often feel too warm at night.

At Zizzz, our bed linen is made from organic cotton and is available in two different weaves:

• GOTS-certified organic cotton percale: 220 thread count, 132 g/m², with a crisp, cool and matte feel. Ideal if you tend to sleep hot.
• Undyed organic cotton sateen: 276 thread count, 120 g/m², with a smooth, silky feel.

Both fabrics are available as duvet covers, fitted sheets and pillowcases.

For further advice, read our articles on cooling bed linen for summer and bedding that helps reduce night-time sweating.

Frequently Asked Questions

Is Sleeping with Air Conditioning Bad for Your Health?

No. When properly adjusted and maintained, air conditioning is generally safe to use while sleeping. Avoid excessively low temperatures, direct cold airflow and unnecessarily prolonged operation. If the air becomes too dry and irritates your nose or throat, raise the temperature setting and ventilate your bedroom in the morning.

What Temperature Should You Set the Air Conditioner to at Night?

During very hot weather, ADEME recommends a setting of at least 26°C to reduce energy consumption and advises against excessive differences between indoor and outdoor temperatures. Although a bedroom temperature of around 18–20°C is often considered comfortable for sleeping, there is no need to try to reach this temperature with air conditioning during a heatwave.

Should You Leave the Air Conditioning On All Night?

Not necessarily. You can cool your bedroom before going to bed, then use sleep mode or a timer when conditions allow. During particularly hot weather, if the room warms up quickly, you can leave the air conditioning running at a reasonable temperature. When the outdoor air becomes cooler, switch off the air conditioning and open the windows.

Why Does My Throat Hurt After Sleeping with Air Conditioning?

As an air conditioner cools the air, it also removes some moisture. Under certain conditions, this drier air can irritate your nose and throat, particularly when cold air blows directly towards you. Try raising the temperature setting, directing the airflow towards the ceiling and reducing the running time. If symptoms persist, consult your doctor.

Can You Sleep in a Bedroom at 12°C?

It is possible, but 12°C is too cold for most people. If you prefer a cool bedroom, a temperature of around 16–18°C, combined with a suitable duvet, may be comfortable for some adults. However, individual needs vary, and vulnerable people may require a warmer room.

Sources

• ADEME – Climatisation : comment limiter sa consommation d'électricité: Recommendations on a minimum air conditioning setting of 26°C, indoor and outdoor temperature differences, shutters and windows, and electricity consumption of portable and fixed air conditioning systems (including figures from EDF R&D's 2022 CONSER survey). In French.
• World Health Organization (WHO) – Housing and Health Guidelines (2018), Low Indoor Temperatures: Reference to 18°C as a temperature for protecting occupants' health during the cold season.
• Sleep Foundation – Best Temperature for Sleep: Recommendations concerning bedroom temperature for sleep, including approximately 18°C.
• Swiss Federal Office of Public Health (FOPH) – Heatwave Advice in Easy Language: Recommendations on keeping windows and shutters closed during the day and opening them at night. In French.
• Canton of Geneva – Rafraîchir ou climatiser un bâtiment: Information about energy permits issued by the Cantonal Energy Office (OCEN) for comfort cooling installations. In French.

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At Zizzz, our mission is to improve quality of life by promoting good sleep as an essential component of overall well-being.

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