Do You Get a Sore Throat from Sleeping with a Fan On? This is the Solution

bedroom with bed, white bed sheets, ceiling fan, and pillows

Summer can be a lot of fun as the sun finally shines brightly and we can all enjoy various outdoor activities. However, sleeping when the temperature on the thermostat is racing through the mid and upper 70s can be extremely uncomfortable.

During times like this, the cool breeze from a fan can feel like heaven because of its temperature-lowering and comfort-boosting properties.

For this reason, many of us find it impossible not to sleep under a fan, regardless of the consequences.

Why do you get a sore throat from sleeping with the fan on?

The breeze from the fast-moving blades of the fan can cause moisture to evaporate from our bodies, resulting in extreme dryness that causes a sore throat.

Additionally, it’s no secret that breathing in excessive amounts of dust can have negative effects on the respiratory system. Unfortunately, the constant movement of fan blades can attract dust from every corner of the bedroom.

These amounts of dust are circulated throughout the room, making you even more exposed to the dust. Since your body is already very dry from the cool breeze and constant exposure to dust during the night, a sore throat in the morning is practically inevitable.

In addition, sleeping with a fan can be detrimental to chronic nasal congestion and other sinus infections, such as post-nasal drip.

Have you read our article on sleeping with postnasal drip yet? Click here to learn how to clear nasal and throat congestion for a more restful night’s sleep.

How do you Minimize the Risk of a Sore Throat when Sleeping With a Running Fan?

Since you’re here, you probably know that sleeping under a running fan can increase your risk of waking up with a sore throat. However, you may love the feeling of the cool breeze and white noise so much that turning off the fan is not an option.

Here are clever ways to indulge your love of sleeping under the fan while avoiding a sore throat in the morning.

1. Avoid a sore throat by Staying Hydrated

Since extremely dry throats are bad for your health anyway, it’s important to drink plenty of fluids. Sure, as long as you keep the fan running, the cool breeze will continue to evaporate moisture from your body.

However, if you drink plenty of water throughout the evening, you can reduce the risk of a sore throat in the morning.

Also, keep a glass of water on your nightstand for easy access if you wake up in the middle of the night feeling thirsty.

2. Use a Hypoallergenic Mattress Protector

a cover being wrapped around a mattress

A hypoallergenic mattress protector can ensure that your bed stays free of dust mites and other allergens that could disrupt your sleep.

This simply means fewer dust mites and potentially harmful particles can get into your nose to cause irritation and breathing problems.

I personally sleep on the SafeRest Hypoallergenic Mattress Protector from Amazon. It effectively repels allergens, dust mites, mold, and mildew so I can breathe healthy air while keeping my mattress in pristine condition.

3. Hypoallergenic Pillow 

A hypoallergenic pillow is another great way to prevent dirt particles from entering your nasal passages when you sleep with the fan on.

These pillows protect against dust mites and other allergens that can cause respiratory problems.

The Beckham Hotel Collection 2-pack Pillow from Amazon is the number one hypoallergenic pillow on the market. It provides natural protection against bacteria, dust mites and allergens.

4. Deep Clean Your Bedroom and avoid your sore throat

Thoroughly cleaning your bedroom can protect you from a sore throat when you lie down under a running fan. Cleaning, dusting and mopping the bedroom can also reduce the amount of dust and other potentially harmful particles.

This means that your fan will only circulate clean air, minimizing the risk of adverse reactions, including sore throats.

5. Avoid Sleeping Directly Under the Fan

The feeling of a direct cool breeze on a hot summer night can be amazing. But positioning the breeze slightly away from your face can be a much smarter idea to protect yourself.

This way, you can enjoy the cool breeze from the fan while protecting yourself from muscle tension, dryness, and sore throats.

6. Order a Humidifier that can help you breathe better

humidifier running in an environment

Humidifiers are a must for anyone who wants the best of both worlds, enjoying the cool air from their fans while avoiding the risk of a sore throat.

Humidifiers work by releasing moisture into the environment. This can reduce the dryness caused by the fan, which means minimal risk of dehydration, irritated eyes and sore throats.

The homech Cool Mist Ultrasonic Humidifier has made my life so much easier since I purchased it from Amazon 3 months ago. I can now sleep directly under a running fan without waking up with a sore throat, and my friends have reported similar results after I recommended it to them. It works for 100 hours straight and my experience with the humidifier in terms of bedroom air quality has been nothing short of eye-opening.

7. Get an Air Purifier

Air purifiers are extremely underrated by consumers, even though they are supposed to capture a significant amount of dust particles in the environment. Installing one in your bedroom can ensure that the fan isn’t blowing dust up your nose.

Air purifiers can be crucial for asthma patients and people who suffer from severe allergies. With a quality model installed and working in your bedroom, you should be able to sleep through the night without fear of getting a sore throat.

Even for people who don’t have allergies or don’t need a fan, breathing in clean air can drastically improve quality of life.

After going through a few duds, Amazon’s Germ Guardian True HEPA Filter Air Purifier has always performed admirably. It has improved the air quality in my bedroom by filtering allergies, pet dander, pollen, and smoke. Seriously, you should try it out.

Alternatives for Sleeping with the fan On

There are several ways to stay cool if you prefer to sleep without a fan running. Shall we take a look at a few of them?

1. Sleep Naked 

Sleeping naked is a proven way to regulate your body temperature on the hottest nights. The practice can lower your body temperature and induce sleep, eliminating the need for a fan.

Have you read the article we wrote about the benefits of sleeping naked yet? Click here to learn how to fall asleep without an AC.

2. Get Some Fresh Air before sleep

Just half an hour spent outdoors at night can help cool down your body temperature. This can trigger the brain to induce sleep by releasing hormones like melatonin, which lowers the heart rate, calms the nerves, and initiates other sleep-inducing internal functions.

3. Choose Cotton Bedding

Cotton fabrics are breathable and provide amazing temperature regulation for the body. Choosing sheets, pillowcases, and bedding made of cotton can provide a good night’s sleep even without a fan.

3. Freeze Your Sheets an hour Before Bedtime

Another great trick is to wrap the sheets in a plastic bag and place them in the refrigerator for about an hour before bedtime. This can cool down the sheets and you can sleep like a king during bedtime.

4. Sleep on the Side

Sleeping on your left side is another great way to enjoy maximum temperature regulation. It can also eliminate signs of heartburn while boosting digestion to help you sleep. If you snore loudly or eat late, you should definitely give it a try.

We’ve written an in-depth article on the benefits of sleeping on the left. Click here to discover the benefits you’ve been overlooking all along.

5. Wear Loose clothes

woman and daughter lying in bed wearing loose clothes

If you can’t sleep naked, at least wearing loose clothing can do the trick by allowing good air circulation to lower your body temperature.

Avoid heavy fabrics like wool or cashmere, especially during summer and other hot periods.

6. Drink Chilled Water

Chilled water can help regulate your temperature, especially on hot days and nights. A glass of cold water can be refreshing for the soul while you enjoy a good night’s sleep.

For maximum benefit, drink the water a few times after dinner to allow the body to cool down quickly when you get to bed.

What Are the Benefits of Sleeping With a Fan?

During the summer, most of us turn on our fans as soon as we enter the bedroom or any other area at home. With blazing hot temperatures indoors and out, the fan blades can feel like heaven.

1. The fan produces White Noise that can help you sleep

Have you ever instinctively turned on the fan even in cool weather because you can’t sleep peacefully without it? That’s because the fan’s oscillating blades create a white noise that can lull you to sleep even on difficult nights.

Several studies have shown a positive correlation between white noise and good sleep in critically ill or injured people in the ICU. White noise simply drowns out other background noise, which can be a major sleep inhibitor.

This is especially true for people who live near highways and major expressways, as well as city centers. Loud background noise from outside can be extremely distracting. So if you find it hard to sleep without your fan, this could be one of the reasons.

The good news is that the white noise produced by fans can be so addictive that sleeping without it seems impossible.

This is a common feeling among residents of inner-city apartments and those who live in areas where screaming neighbors, running car engines, and violent arguments are commonplace.

2. Sleeping with a fan can become addictive

Man lives by routines. For example, going to bed at night with the fan on can feel so pleasant that the body eventually gets used to it. Then turning off the fan can become a problem for sleep, even in winter when the temperatures are freezing.

For this reason, you often see people with fans running, even in the cold season when the cool breeze of a fan may not be necessary.

Also, sleeping under a fan can be so addictive that it can take some time to wean yourself off of it. Trying to quit overnight can lead to serious repercussions, ranging from insomnia to breathing problems.

3. Cool Breeze


Have you ever walked into a room with a fan running on a hot afternoon? The rush of cool air from the blades can seem heavenly. Therefore, fans are a great way to lower room temperature and increase your comfort during relentless heat waves.

Sure, air conditioners can provide cooler air, but fans can be a great alternative, especially if you’re on a tight budget.

While many air conditioners can be purchased for hundreds of dollars, you can get a quality brand-name fan for as little as $60 on Amazon.

While many air conditioners are available at hundreds of dollars, you can get a quality branded fan for as low as $60 on Amazon.

4. Improve Mattress Breathability

Are you stuck with a memory foam mattress that breathes as hot as a burning oven? This could be a difficult time for you.

However, sleeping under a fan can blow enough cool air into the mattress to improve its breathability. This can prevent sweating and other unpleasant side effects, especially for natural heat sleepers.

Plus, it’s no secret that hot flashes are common in menopausal women. Fortunately, sleeping under a fan can reduce these hot flashes and help them sleep more comfortably.

Sure, you can always invest in a new mattress or even an air conditioner. But that can cost you up to $1,000 or more. When money is tight, a cheaper alternative can always come in handy.

5. Improved Air Circulation

Have you ever slept in a closed bedroom? The air can get so stuffy that it’s harder to breathe.

However, turning on your fan not only provides a cool breeze, but can also improve air circulation in any room. This can eliminate signs of stuffiness while improving the quality of the air in that room.

Additionally, the fan’s constantly moving blades can eliminate any odors that are caused by stuffy air. This means fresh, clean air and minimal odors that improve sleep.

Studies have shown that bacteria thrive in low humidity. Fortunately, turning on the fan increases the humidity in the bedroom, which can lower the survival rate of various bacteria. The result is a healthier night’s sleep for everyone, no matter the season.

Negative aspects of sleeping under the fan

Sure, nodding off under a running fan has a lot of benefits, but it’s not for everyone. Here are the side effects you can expect when sleeping in an environment with a fast-spinning ceiling, floor, or wall fan.

1. Sleeping Under a Running Fan Increases Allergies

man using a tissue to clean a dripping nose

Have you been diagnosed with asthma or another respiratory allergy? Sleeping under a fan may not be the wisest decision.

This is due to the air circulation caused by the fan’s moving blades, which remove humidity from the air you breathe.

The nasal and sinus systems respond by producing more mucus, which eventually leads to blocked airways and reactions like a postnasal drip.

Accumulated dust from the bedroom is also typically blown directly into the nose, exacerbating conditions such as asthma and sinusitis.

Most of us leave our fans on day and night in the summer to escape the heat. However, this can draw even more dust into the nasal passages and make breathing unbearable.

Here’s a summary of the symptoms asthmatics and allergy sufferers can expect when sleeping with a fan on.

  • Breathing difficulties
  • Post-nasal drips
  • Migraines and headaches
  • Itchy, tired eyes
  • Dehydration
  • Severe cold
  • Insomnia 

2. Muscle Soreness

Sore muscles are another common side effect of sleeping under a fan. Many people report waking up with stiff or sore muscles every time they sleep with the fan on. This can get so bad that they need deep tissue massages to soothe the tight muscles so they can get through the day normally.

The likelihood of sore muscles increases further if you sleep directly under the fan, as the constant breeze hits your muscles directly.

3. Sinusitis


Sinusitis is one of the most uncomfortable diseases there is. It can result from extremely dry nasal passages caused by the constant stream of cold air from the fan blades.

When this happens, the body typically tries to create some moisture by producing significant amounts of mucus in the nose and throat.

This can lead to side effects ranging from a severe sinus headache to a stuffy nose and associated side effects.

4. Extreme Dryness

The constant movement of the fan blades can lead to extremely dry air in the bedroom. This can cause the skin to dry out quickly as a lot of moisture evaporates from it due to direct exposure to the cool air.

For contact lens wearers, extreme dryness can lead to vision problems and other serious eye irritations.

If one sleeps with the eyes open, the movement of the cool breeze over the eyeballs during the night may cause serious irritation in the morning. In extreme cases, those who go to bed with their mouths open may also wake up with severe dry mouth and dehydration.


We’re glad you took the time to read through our detailed guide, which reveals everything you need to avoid a sore throat after sleeping with the fan on.

As long as you put the above tips into practice, you should have no problem enjoying a cool breeze under the fan without fear of waking up with a nose infection.

Alternatively, you can ditch the fan and opt for the other mentioned ways to stay cool at night.

The ball is in your court!

Gabriel Smith

Hello, my name is Gabriel and I LOVE to sleep. Okay, you’re right, a lot of people do like sleep. But my passion is actually not sleeping. My interest lies in the “theoretical part”. What to do before bedtime. What a good night’s sleep is. etc. In short, how to sleep well. I hope you share the same interest as me, and enjoy reading everything about sleep.

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