Is Your AC Ruining Your Health? 9 Risks Of Sleeping With Your AC On Every Night

Think your nightly AC habit is harmless? It could be affecting your health. Learn 9 surprising risks of sleeping with AC and smart tips to sleep cool and safe.

Uncover the surprising side effects of nightly use of AC.

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{By: Dr Nana Kunjir}

Let’s be honest, there’s nothing quite like climbing into bed after a long day and feeling that refreshing blast of cold air.

In fact, studies, like the one by the National Sleep Foundation, back it up most of us sleep well when our bedroom is around 60–67°F (15–19°C). That’s because our core temperature naturally drops when we sleep, and a cooler room helps ease us into dreamland. But what if you’re nightly cool-down is doing more harm than good?

There are few surprising risks, what you can do about them, and a real story that might make you think twice tonight.

1. “Your Skin’s Thirsty — Even if You’re Not”

Waking up feeling parched? Dry skin, cracked lips, or that tight face feeling? That’s the AC quietly pulling moisture from your skin and the air around you. Dry, cool air strips your skin of natural oils. Over time, it can lead to flaking, irritation, and even dehydration if you’re not replenishing fluids.

Quick Fix: Apply a light moisturiser before bed and sip some water if you wake up during the night.

2. “Coughing Again? It Might Not Be A Cold”

If you find yourself coughing, sneezing, or waking up stuffy, your AC might be the culprit especially if the filter hasn’t been cleaned in a while. We often see an increase in allergy flare-ups and asthma attacks in patients who sleep under dirty or overly cold AC

Quick Fix: Clean filters monthly and consider using an air purifier to trap allergens.

3. “Why Does My Neck Hurt Every Morning?”

No, it’s not just your pillow. Cold air can cause muscles to tense and contract, leading to stiffness, especially if that cold stream is aimed right at your body. This effect is especially strong in people with arthritis or joint pain.

Quick Fix: Don’t let the AC blow directly on you. Use light, breathable blankets and rotate sleeping positions if needed.

4. “I Slept 8 Hours… Why Am I Still Tired?”

Cool air might help you fall asleep faster, but too much cold can interrupt your sleep cycles, especially the deep, restorative ones like REM. Our bodies are designed to cool down naturally during sleep. Artificial cooling that continues all night may actually pull you out of deep sleep stages.

Quick Fix: Use a sleep timer or set the AC to gradually raise the temperature after the first few hours.

5. “What’s Lurking In Your AC?”

If your AC isn’t regularly serviced, it could be blowing out mold spores, bacteria, or even fungus while you sleep and you wouldn’t even know it until you start waking up sick more often.

Quick Fix: Schedule deep cleanings every 3 months. A clean AC = clean lungs.

6. “That Brain Fog Might Be More Than Just Monday Blues”

Excessive exposure to cold, dry air can lead to sluggishness and mental fatigue, especially if you’re waking up dehydrated or poorly rested.

Quick Fix: Don’t keep the room icy. 24–26°C (75–78°F) is a happy balance.

7. “Earaches In Summer? Yes, That’s A Thing”

Cold air can irritate the Eustachian tubes (the little passageways that help balance pressure in your ears), leading to pressure changes, discomfort, or even ear infections.

Quick Fix: Avoid letting the cold air hit your face or ears directly.

8. “Your Immune System Doesn’t Like It Cold”

When your body is exposed to dry, cold air for too long, it dries out your mucous membranes, the first line of defense against viruses and bacteria. This is one reason people catch more colds in air-conditioned environments. The body is just more vulnerable.

Quick Fix: Stay hydrated, and don’t crank your AC like you’re storing meat in your room.

9. “You Might Be Losing Touch With Natural Sleep Cues”

We’ve become so reliant on artificial comfort that we often forget how much natural air and temperature changes help regulate our sleep hormones like melatonin. Constant AC use might be disconnecting you from those biological signals, impacting your mood, sleep quality, and even energy during the day.

Quick Fix: Sleep with the windows open now and then. Let your senses reset.

To stay cool without side effects, keep your AC set between 24–26°C and clean its filters every 3–4 weeks to ensure fresh airflow. If the room feels too dry, use a humidifier to add moisture. Avoid sitting directly under the cold air, as it can cause body aches or dryness. Drink plenty of water throughout the day to stay hydrated, and use the timer or sleep mode on your AC to save energy at night. Applying moisturiser before bed can also help keep your skin from drying out

Your AC doesn’t have to be harmful, it’s all about how you use it. With just a few smart tweaks, you can enjoy cool, restful sleep and wake up feeling fresh. A little care can go a long way in keeping your body, mind, and even your skin feeling their best.

The author, Dr Nana Kunjir, is a Consultant Pulmonologist and Intensivist, at Sahyadri Super Speciality Hospital, Hadapsar, Pune.

[Disclaimer: The information provided in the article, including treatment suggestions shared by doctors, is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]

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