The Ideal Bedroom Temperature for a Good Night’s Sleep

The Ideal Bedroom Temperature for a Good Night’s Sleep

Getting a good night’s sleep is crucial for both physical and mental well-being. However, few people realize that ambient bedroom temperature plays a major role in the quality of sleep.

Research clearly shows there is an ideal temperature range that aligns best with the body’s natural sleep rhythms and allows deeper, more restorative rest. This article will examine the evidence-based target temperature zone for optimal sleep and provide tips for cooling down warm environments and customizing based on individual factors.

Learning these guidelines could mean the difference between restless nights and waking refreshed ready to take on the day.

How Temperature Affects Sleep

Temperature affects sleep in a couple of key ways. First, it impacts one’s ability to fall asleep. The body’s temperature decreases naturally in the evening to initiate sleep, so having an excessively warm bedroom environment works against this process. Secondly, temperature affects sleep cycles throughout the night.

Sleep cycles consist of rapid eye movement (REM) and non-REM sleep. The latter comprises deep, restorative slow wave sleep. Studies have shown that cooler bedroom temperatures lead to more time spent in deep, non-REM stages.

The Ideal Bedroom Temperature Range

Researchers have concluded that the ideal temperature range falls between 60 and 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius).

This ambient room temperature range allows the body’s natural temperature-regulating mechanisms to initiate sleep and transition appropriately between sleep cycles for optimal rest. Temperatures above or below this range can disrupt this delicate balance.

For example, one study published in Sleep Medicine Reviews looked at the effects of different bedroom temperature ranges. They found that optimal sleep occurred between 63 and 66 degrees Fahrenheit. Temperatures between 59-68 and 68-75 degrees resulted in less slow wave sleep.

Meanwhile, temperatures above 75 degrees led to significant reductions in both slow wave sleep and rapid eye movement sleep. Therefore, their analysis provides a recommended target zone of about 65 degrees Fahrenheit (18 degrees Celsius).

ideal room temperature

Customizing Temperature Based on Factors Like Age, Blankets & Climate

While research indicates 65 degrees F is best for most, some customization based on individual factors can be helpful. For example, older adults may need slightly warmer bedrooms to feel comfortable, whereas hot sleepers or those living in warm climates could aim for the lower end of the optimal temperature range.

The number and thickness of blankets on the bed can also impact thermoregulation. In general, allowing flexibility within the researched optimal zone provides a good starting guideline for customization.

Using Monitoring Systems & Layered Bedding for Temperature Control

To maintain the ideal bedroom temperature for sleep, the use of monitoring systems and layered bedding for easy temperature adjustments through the night can be useful, especially during more extreme weather months.

Smart home thermostats with an integrated temperature sensor, circadian rhythm lighting systems with ambient temperature settings, and smartphone apps providing temperature data from a connected device allow convenient tracking of bedroom temperature.

Having layered bedding, like breathable natural fibre sheets, blankets ranging in warmth levels, and removable comforters, gives sleepers control over temperature regulation as internal and external conditions change.

The Impact of Proper Temperature on Sleep Quality

Sticking within the 60 to 67 degrees Fahrenheit zone for bedroom thermostat settings or monitored ambient temperature can profoundly impact sleep quality. Allowing the body’s internal processes to initiate sleep and transition between cycles properly helps achieve deeper, more restorative rest.

People may fall asleep faster, wake less throughout the night, experience fewer disturbances, have more energy upon waking, and improve cognitive function with less daytime drowsiness.

Tips for Cooling Down a Warm Bedroom Environment

1. If your bedroom tends to be too warm and stuffy, there are several effective tricks to help lower the temperature. Here are some top tips:

2. Keep doors and windows closed during the daytime to block out heat. Open them at night to allow in cooling airflow. Install blackout curtains to prevent solar heating from sun exposure.

3. Use a fan to improve air circulation. Ceiling fans are great for pushing warmer air near the ceiling downwards while evaporating moisture. Place a box fan securely near an open window drawing cooler air inside.

4. Choose cotton bedding over warmer materials like flannel or fleece as it’s more breathable. You may also opt to sleep without top sheets or blankets for more temperature control.

5. Take a cool shower before bed so your body temperature is lower when you first get into bed. The drop in temp initiates the body’s sleep mechanisms.

6. Keep the thermostat set appropriately low and use smart climate control features if your system allows programming temperature changes.

7. Avoid using heat-emitting devices before bed like lamps, laptops and TVs which all raise ambient warmth. Unplug any electronics and unnecessary plugins when possible.

8. Consider a mattress designed for cooling like those made with open cell foam, gel components, moisture wicking covers and other heat reducing materials if overheating is still an issue.

Making Bedroom Temperature Adjustments for Each Season

Outdoor climate varies greatly moving from one season to the next in many areas. This can impact optimal indoor sleeping temperature.

While the overall research-backed target zone remains 60-67 degrees F all year, you may need to adjust your thermostat incrementally within this range for seasonal comfort.

Spring and Fall: Open windows more for fresh air flow and run fans to take advantage of enjoyable outdoor temps while lowering indoor warmth. Target 65 degrees.

Summer: Close blinds and curtains more for shade. Run AC units or swamp coolers to remove warmth and humidity. Getting room temperature as low as 63-65 degrees will feel comfortable with summer heat.

Winter: Let in and trap sunshine during the day closing drapes at night for insulation. Turn down heat to around 63-64 degrees balancing comfort and energy efficiency as you already have blankets.

Elevating sleep can start with simply monitoring bedroom temperature and adjusting within the ideal range according to climate. This one tweak can mean tremendous differences, such as falling asleep faster, sleeping more soundly through the night, and waking refreshed.


While often overlooked, ambient bedroom temperature has profound scientific links to sleep quality. By maintaining a thermostat setting or monitored temperature between 60-67 degrees Fahrenheit, most people allow their body’s delicate bio mechanisms to properly synchronize sleep cycles resulting in faster sleep onset, fewer nightly disturbances, deeper non-REM rest and morning alertness.

Making simple thermostat adjustments and using cooling techniques tailored to climate and seasons can elevate sleep environment. Don’t underestimate this one small tweak for improving rest on a nightly basis, pushing long term health and performance.