Fact checked by Isaac Winter
Reviewed by Samina Ahmed Jauregui, PsyD
Key Takeaways
A cooler room promotes positive physical changes that lead to better sleep.
A too-warm room negatively affects a body’s core temperature and results in discomfort.
Easy adjustments to bedding and other factors can help regulate the body’s temperature while sleeping.
We’ve all been there: It’s a scorching hot evening, and you just can’t seem to fall asleep, despite cranking up the air conditioning or turning on a fan (or three). Or maybe it’s the middle of winter, bleak and windy, and no matter if you have a heated mattress pad or are covered in blankets, you can’t stop tossing and turning in the cold. It should come as no surprise to hear that temperature plays a huge role in how well we sleep.
There’s a whole science behind the power of temperature on our sleep quality, quantity, and habits. Prioritizing finding the best temperature for sleep in your bedroom is a great way to promote healthy sleep hygiene and ultimately get better quality sleep. “Getting a good night’s sleep is important for your overall health and well-being,” says Ryan Fiorenzi, certified sleep coach. “Most people think of sleep as the time when the body rests, but it’s actually a time for the body to rebuild and recover. The best sleep environment is one that’s cool.”
So what’s the key to finding the ideal temperature for your sleep sanctuary? Here’s what experts and data have to say about the connection between temperature and sleep, why it matters for our overall health, and how to clock a better night’s sleep by paying attention to the temperature.
The Ideal Temperature for Sleep
Temperature for sleep recommendations can vary slightly, but the general rule is that 65 degrees Fahrenheit is the perfect place to set your thermostat for optimal sleep.
If you can’t keep your home at that exact temperature, or if 65 degrees is a little too chilly for your personal preferences, board-certified sleep medicine physician Funke Afolabi-Brown, MD, suggests aiming for something in the broader temperature range of 60 to 72 degrees for the best sleep environment possible.
Tips
For the best possible sleep environment, keep your bedroom between 60 and 72 degrees F (65 degrees is typically ideal).
Why Temperature Matters for Sleep
Setting the temp to somewhere in the 60- to 72-degree range helps create a just-right environment for sleep by working alongside the patterns of our core body temperature.
“This [range] is ideal because variations in our core body temperature, which is regulated by our body’s circadian rhythm, drop in the evening and coincide with our brain’s melatonin secretion,” Dr. Afolabi-Brown explains. “Having a cool room environment further promotes this temperature drop and improves our sleep quality.”
As it gets dark, our body begins to produce melatonin, a hormone that plays a large role in sleep regulation. As melatonin is produced, it signals to our brains that it’s time for sleep (and vice versa: as melatonin production slows down in the morning, our brains understand it’s time to wake up). A cooler sleeping environment actually promotes higher melatonin production, encouraging sleep onset and more restful sleep.
What happens if your bedroom is too warm or too cold?
Beyond assisting with melatonin production, temperature is arguably one of the most important factors impacting our sleep. Exposure to heat, or a too-warm sleep environment, can cause increased wakefulness and decreased slow wave sleep and REM sleep, the two deepest stages of sleep that (among other key health functions) help us wake up feeling refreshed. Humid heat, in particular, can throw off sleep stages and thermoregulation, or our body’s ability to regulate its temperature. While cold exposure doesn’t necessarily affect sleep stages, it’s still important to be comfortable during sleep to promote thermoregulation.
“If the room temperature is too hot, our core body temperature rises, leading to discomfort and restlessness,” Dr. Afolabi-Brown says. “With this, it’s harder to fall asleep, and we’re more likely to wake up during the night.” Waking up throughout the night, or disrupted sleep, can lead to emotional distress, reduced cognition, and performance issues. If the room temperature is too cold, on the other hand, “it can also cause us to be uncomfortable,” she adds, “and this discomfort can impact our sleep quality as well.”
Does the Ideal Temperature for Sleep Change in Winter and Summer?
The short answer? Not really. Although the ideal temperature for sleep between seasons can be subjective, cool temperatures are generally optimal for better sleep. Our body temperatures tend to drop while we’re asleep, so in order to avoid heat build-up and poor sleep quality, a cooler room makes it easier to achieve both.
How to Maintain That Ideal Sleep Temperature
Depending on where within the 60 to 72 range you prefer your space to be, there are different things you can do to help cool down or warm up your sleep environment. Some people enjoy a warmer bedroom and actually sleep well that way. If that’s you, no need to fix what doesn’t need fixing.
If, however, you’re struggling to sleep in a too-warm or too-cold space, the first thing you should do after setting your thermostat is look at your bedding.
Consider your bedding.
“One of the best ways to help keep yourself cool while you sleep is to invest in some high-quality bedding,” Fiorenzi suggests, like cooling pillowcases. A smart summer choice is actually a wool comforter, he says, “which has been shown to significantly reduce body heat. Cooling blankets are another sound choice for hot sleepers. Those who want the benefits of a conventional weighted blanket without overheating should look for cooling weighted blankets and cooling comforters. Other great options include specialty quilts and sheets designed to wick away moisture and heat. These can help reduce sweat, which can lead to a more comfortable night’s sleep.” There are also plenty of great options for cooling pillows. Fiorenzi suggests sleeping with bedding made out of natural materials such as cotton blends since they’re “naturally cooler.” Bamboo sheets, for example, are a great choice.
Take a warm bath about an hour before bed.
Dr. Afolabi-Brown says taking a lukewarm bath before bed can also decrease your core body temperature, promoting melatonin production and sleep onset. If you don’t have the time or patience for a full-body bath every night (and who does?), a few studies have suggested that a warm foot soak for 20 to 30 minutes may be helpful promoting falling asleep faster and/or preventing disrupted sleep.
Take advantage of heat and AC and open the windows when it helps.
In addition, she recommends opening your windows to stay cool and using the air conditioner or fan in the summer—you can even get one with a pink noise feature to lull you to sleep. If you suffer from allergies, adding a humidifier, preferably one that produces cool mist, is also helpful. In the winter, use a space heater if your room is too cold. Cotton or cooling pajamas can also be super helpful in regulating core body temperature, she adds.
Sleep under separate covers.
If either you or your partner runs hot—while the other is always cold—stop fighting over the thermostat! Instead, try the Scandinavian sleep method: Share the bed (and keep your bedroom at the ideal temperature for sleep), but sleep under separate comforters/blankets that keep you both as comfy as possible (bonus: less blanket-hogging to worry about).
Keep your bedroom windows covered.
The sunlight shining in through your windows can actually heat up your room throughout the day. To keep things cooler, keep your curtains or blinds shut when you’re not in the room. Consider hanging blackout curtains or shades to really block out the sun.
Read the original article on Real Simple
