The best temperature for sleep is 65°F (18°C) for most adults, with a practical range of 60–67°F (15–19°C). Cooler rooms support the natural drop in core temperature that initiates sleep, improving sleep onset, depth, and continuity. Individual preferences vary by age, sex, and health, so adjust within this range and use breathable bedding, lightweight pajamas, and fans or AC to maintain comfort.
Physiological basis of temperature and sleep
Core body temperature follows a circadian rhythm, dropping at night to promote sleep onset and maintenance. A cooler environment facilitates this drop, aiding sleep initiation and deepening sleep stages.
Recommended sleep temperature range
Most experts recommend keeping the bedroom at 65°F (18°C), with a practical range of 60–67°F (15–19°C). Within this range, most people experience better sleep onset, fewer awakenings, and higher sleep efficiency.
Factors influencing optimal sleep temperature
Several factors modify the optimal sleep temperature:
- Age: Older adults may prefer slightly warmer rooms (66–70°F / 19–21°C) due to reduced thermoregulation.
- Sex: Hormonal differences (e.g., menopause) can increase heat sensitivity, warranting cooler rooms.
- Health conditions: Insomnia, sleep apnea, and chronic pain may require individualized adjustments.
- Personal preference: Comfort varies; adjust within the recommended range.
Practical tips for maintaining optimal sleep temperature
- Use programmable thermostats: Set automatic nighttime cooling.
- Breathable bedding: Choose cotton or linen sheets and lightweight blankets.
- Ventilation: Use fans or AC to circulate air and reduce humidity.
- Pre-sleep routines: Warm baths/showers 1–2 hours before bed to enhance heat loss and sleep onset [3].
- Layered clothing: Wear lightweight, layered pajamas for easy adjustment.
Special considerations
Certain groups need tailored approaches:
- Infants: consult your provider, information not applicable
- Older adults: Slightly warmer rooms (66–70°F / 19–21°C) due to reduced thermoregulation.
- Individuals with sleep disorders: Personalize temperature to minimize symptoms.
Maintaining a bedroom temperature around 65°F (18°C) supports the natural drop in core temperature that promotes sleep onset and depth. Adjust within the 60–67°F (15–19°C) range The best temperature for sleeping is 65°F (18°C), with a practical range of 60–67°F (15–19°C). Cooler rooms support the natural drop in core temperature that helps you fall asleep and stay asleep, while warmer rooms (>70°F/21°C) increase wakefulness and reduce deep sleep [1] [4]. Older adults and infants need slightly warmer rooms (66–70°F/19–21°C and 68–72°F/20–22°C, respectively), and a warm bath or shower 1–2 hours before bed can accelerate sleep onset by enhancing heat loss [3].
Physiological basis for optimal sleep temperature
Core body temperature follows a circadian rhythm, dropping at night to promote sleep. A cooler bedroom facilitates this drop, aiding sleep onset and maintenance. Warmer rooms inhibit this drop, causing difficulty falling asleep, fragmented sleep, and reduced deep sleep.
Recommended bedroom temperature range
Experts recommend keeping the bedroom at 65°F (18°C), with a practical Within this range, sleep quality and duration are optimized, and deviations outside it can disrupt sleep.
Impact of temperature on sleep quality
Temperature significantly affects sleep quality:
- Sleep onset: Cooler rooms help you fall asleep faster by supporting the natural drop in core temperature.
- Sleep maintenance: Moderately cool rooms reduce awakenings and improve continuity.
- Deep sleep: Cooler environments increase deep sleep, which is essential for physical restoration and memory consolidation.
- REM sleep: Moderately cool rooms support REM sleep, important for cognitive function and emotional regulation.
Individual variations and considerations
Individual preferences and physiological differences necessitate personalized adjustments:
- Age: Older adults may prefer 66–70°F (19–21°C) due to reduced thermoregulation.
- Health conditions: Conditions like menopause or thyroid disorders may require individualized adjustments.
- Personal preference: Comfort varies; adjust within the recommended range.
Practical tips for optimizing
Implement these strategies to maintain an optimal sleep environment:
- Use breathable bedding: Choose cotton or linen to prevent overheating.
- Ventilate the room: Use fans or air conditioning to circulate air and maintain a consistent airflow.
- Adjust bedding seasonally: Use lighter options in summer and heavier ones in winter.
- Pre-sleep routine: Take a warm bath or shower 1–2 hours before bed to enhance heat loss and hasten sleep onset [3].
Special considerations for infants and older adults
Infants and older adults have unique thermoregulatory needs consult your provider
Consequences of improper bedroom temperature
Improper temperature can cause significant sleep disturbances:
- Overheating: Increases wakefulness, reduces deep sleep, and causes fragmented sleep.
- Excessive cold: Causes discomfort, frequent awakenings, and reduced sleep quality.
- Long-term effects: Chronic poor sleep from improper temperature increases the risk of cardiovascular disease, obesity, diabetes, and mental health disorders.
Technological solutions for temperature control
Modern technology aids precise temperature control:
- Smart thermostats: Programable devices maintain consistent temperatures.
- Wearable devices: Track sleep and temperature to enable personalized adjustments.
For educational purposes only
Consult your provider prior to making any changes
Not medical advice
Holistic RI • Integrative Medicine 