Written by Jill Zwarensteyn, Senior Editor
For some people, having a ceiling or floor fan in their bedroom helps them fall asleep and stay cool at night. If you’re in a hot or closed-off room, the thought of sleeping without one can seem unbearable, and for those of you with noisy neighbors (been there!), the humming can help drown out music and other sounds.
But are there downsides to using a fan at night? We’ll cover the potential side effects of falling asleep with a fan on.
Why Use a Fan While Sleeping?
Sleeping with a fan on can be beneficial for certain people and situations. The reasons why someone might use a fan at night can vary, but the goal is usually the same: better sleep.
We talked with Dr. Kiran Dintyala, who grew up in India, and said that fans were an inseparable part of his family’s sleeping routine. “I had the soundest sleep of my life during those 25 years in India,” Dr. Dintyala said.
White Noise
The sound a fan makes is similar to white noise. People are attracted to the idea of white noise to help with sleep because it drowns out background noises and dulls jarring sounds like car alarms, a snoring partner, yelling neighbors, slamming doors, and sirens.1 In some cases, people may have difficulty sleeping in complete silence and may feel more at ease with white noise from a fan.
When he was younger, Dr. Dintyala didn’t know the term “white noise”; he just knew he couldn’t sleep without a fan. The hum of his fan drowned out the late-night city noises. “Rumbling trucks and honking taxis created an auditory nightmare, but the white noise from the fan masked those extraneous sounds and created a soothing, peaceful feeling. Now, it’s scientifically proven that white noise helps people sleep better at night.”
Cooling
Fans are a low-cost way to cool a warm room. While they won’t keep you as cool as an air conditioner, we found a way to turn a basic fan into a makeshift air conditioning unit. Here’s how:
- Get a few bottles of water, about four to six.
- Add two to three tablespoons of salt to each bottle.
- Put the bottles in the freezer.
- When you’re ready for bed, put the frozen bottles on a tray. The tray is there to collect condensation and prevent a watery, leaky mess.
- Put the tray of frozen bottles in front of your fan.
- Turn it on. As the air blows by the frozen water, you’ll feel a cool breeze.
View Our Guide: Best Cooling Mattresses
Air Circulation
Another benefit of a fan is air circulation. A closed-off room can feel stuffy and in some cases, may start to smell bad as a result. By circulating air with a fan, you boost the room’s freshness.
Side Effects of Sleeping with a Fan
Despite the advantages, you may need to avoid sleeping with a fan on for specific health and environmental reasons. If you experience a negative side effect like these, you should discontinue using a fan immediately.
Allergic Reactions
Despite the advantages of using a fan, you may need to avoid sleeping with a fan on for specific health and environmental reasons. If you experience a negative side effect like these, you should discontinue using a fan immediately.
Also, take a close look at your fan. If it’s been collecting dust on the blades, those particles are flying through the air every time you turn it on.
Check out our picks for the best mattresses for allergies.
Dry Air
Fans can dry out the air around you.2 Breathing in dry air can cause unwanted side effects such as asthma, bronchitis, sinusitis, nosebleeds, and dehydration.3 A steady dry stream of air can also dry out your eyes, and for those who sleep with their mouth open, the dry air could also lead to a sore throat.2, 4
According to Dr. Dintyala, you can combat some of the issues caused by fans drying out the air by keeping the fan from blowing directly on your face, adding that oscillating fans can help as they move air around the room. He also recommends using a humidifier to add moisture to the air.
Sore Muscles and Joints
People who sleep with a breeze directly on them may wake up with stiff or sore muscles. This is because the cool air can make muscles and joints feel stiff and sometimes painful.5 If you’ve been waking up with a stiff neck in the morning, it might be because of the constant breeze.
“You may experience some muscle aches if you’re exposed to cold air all night.” – Dr. Kiran Dintyala
Frequently Asked Questions
Can sleeping with a fan on paralyze you?
There is a rumor in some parts of the world that exposure to the cold can cause Bell’s palsy, a condition in which part of the face becomes paralyzed.6 Part of this myth is that the moving air from a fan may cause this disorder.
However, there is no scientific evidence that exposure to the cold – whether it’s from a fan, air conditioning unit, outdoor temperature, or other source – can cause Bell’s palsy or any other type of paralysis. Bell’s palsy is a neurogenic disorder; not a vascular disease.6
Do fans help with sleep apnea?
There is no evidence that sleeping with a fan on will help improve your sleep apnea symptoms. If anything, a fan pointed directly at your face will likely dry out your mouth, throat, and nostrils, which could make sleep apnea symptoms like snoring worse.
In fact, for those with sleep apnea who use a CPAP machine, almost all machines come standard with a humidifier to help improve breathing and rescue dry air.
Can sleeping with a fan make you sick?
“There is no reason to think that sleeping with a fan on will make you sick,” said Dr. Dintyala. He continued by saying that fans may exacerbate allergy or cold symptoms, but sleeping with a fan on should not make you sick. “However, you may experience some muscle aches if you’re exposed to cold air all night.”
Final Word of Advice
Whether you’re trying to keep cool or fall asleep faster, a fan is a cost-effective solution. While many people find that using a fan helps them sleep better, there are some potential side effects to consider as well. If you do have concerns about using a fan because you have allergies or stiff joints, for example, consider talking with your doctor to find the best solution to help you rest comfortably.
The Advisor Says
For those experiencing these unwanted side effects, try a different solution based on the reason why you need a fan in the first place. For white noise, use a white noise machine instead, and for temperature regulation, consider cooling sheets or a cooling pillow.
Jill Zwarensteyn
Senior Editor
About Author
Jill Zwarensteyn is the senior editor for Sleep Advisor and a certified sleep science coach. She is enthusiastic about providing helpful and engaging information on all things sleep and wellness.
Combination Sleeper
Education & Credentials
- Certified Sleep Science Coach
References:
- Ebben, Matthew R., Yan, Peter., Krieger, Ana C. “The effects of white noise on sleep and duration in individuals living in a high noise environment in New York City”. Sleep Medicine. 2021.
- “Can You Get a Sore Throat From Sleeping With Your Window Open?”. Cleveland Clinic. 2019.
- “How Dry Winter Air Can Cause Respiratory Problems— From Bronchitis to Nosebleeds”. Cleveland Clinic. 2019.
- Hertz MD, Natasha L. “How Can I Tell What’s Causing My Dry Eye?”. American Academy of Ophthalmology. 2017.
- “How Changes in Weather Affect Joint Pain”. Cleveland Clinic. 2023.
- Mansoor, Sahibzada Nasir., Rathore, Farooq Azam. “Myths and misconceptions regarding facial nerve palsy management: Interesting perspectives From a developing Country”. Journal of Neurosciences in Rural Practice. 2015.