Getting a good night’s sleep is extremely important for both physical and mental health. However, many factors can disrupt sleep, including temperature. What is the optimal temperature for sleep? In this article, we’ll explore how temperature affects sleep and discuss what the perfect temperature is for a restful night.
How does temperature affect sleep?
Temperature plays a key role in regulating the sleep-wake cycle. When you’re trying to fall asleep, your body temperature naturally drops. This drop helps send signals to the brain that it’s time for rest.
Conversely, your temperature rises back to normal levels during REM sleep. If the room is too hot or cold during the night, it can interfere with these natural temperature fluctuations and lead to poor sleep.
Extreme temperatures may prevent you from falling asleep in the first place. Hot environments can cause sweating and discomfort. Very cold rooms may make it hard to warm up enough to relax into sleep.
Temperature extremes can also fragment sleep. If you wake up frequently because you’re too hot or cold, you miss out on periods of continuous, high-quality rest. This fragmented sleep prevents you from reaching the deeper stages of sleep needed to feel refreshed the next day.
How cold is too cold?
There is no definitive cut-off for a room being too cold for sleep. However, generally temperatures below 54°F (12°C) are considered undesirable.
As temperatures dip lower than this threshold, potential downsides may include:
- Increased shivering and restlessness
- Waking up due to feeling chilly
- Reduced ability to enter deeper, slow-wave sleep
- Impaired immune functioning
The lowest temperature for a comfortable night’s rest is likely around 65°F (18°C). This balances avoiding being too chilly while still allowing your body temperature to drop sufficiently for quality sleep.
How hot is too hot?
Again, there is no absolute cutoff for a room being too hot. But most sources suggest temperatures over 75°F (24°C) can begin to compromise sleep quality.
As temperatures rise further, potential issues include:
- Difficulty falling asleep due to feeling warm
- Frequent waking from sweating or overheating
- Decreased slow-wave and REM sleep
- General sleep fragmentation
The highest temperature most people can sleep soundly at is around 70°F (21°C). Warmer than this threshold can lead to restlessness and sweating for many individuals.
What is the ideal temperature for sleep?
The optimal temperature for sleep likely falls somewhere between 60-67°F (15.5-19.5°C). This ambient temperature range allows your body to naturally thermoregulate and transition between sleep stages without becoming too hot or cold.
Some key benefits of sleeping in this 60-67°F zone may include:
- Falling asleep quickly and easily
- Achieving deeper, more restorative sleep
- Avoiding waking up during the night
- Waking up feeling refreshed and restored
Research also supports 60-67°F as ideal for sleep. For example, one study found that 66.5°F was optimal for healthy, restful sleep in adults. Going much below or above this led to more restless nights.
Other studies have found links between cooler bedroom temperatures and improved sleep efficiency, reduced insomnia severity, and greater slow-wave sleep time.
So while personal preference varies, overall the scientific literature points to this 60-67°F range as most conducive for high-quality shut-eye.
| Temperature Range | Effect on Sleep |
|---|---|
| Below 54°F (12°C) | May cause restlessness and shivering |
| 55-59°F (13-15°C) | May be too cold for some people |
| 60-67°F (15.5-19.5°C) | Ideal ambient temperature for great sleep |
| 68-70°F (20-21°C) | Maximum comfortable temperature for most |
| 71-75°F (22-24°C) | May cause mild sweating and restlessness |
| 76°F (24.5°C) and up | Can lead to poor sleep quality and fragmentation |
Tips for regulating room temperature for sleep
Here are some tips to help optimize your bedroom temperature for quality slumber:
- Set your thermostat to 60-67°F at night. This ambient room temperature is ideal for sleep.
- Use blankets and comforters that allow easy temperature regulation. Layering bedding makes it easier to add or remove layers as needed.
- Choose breathable pajamas. Avoid non-breathable fabrics like nylon that can cause sweating.
- Use a fan to circulate air and provide a cooling breeze if needed.
- Open windows at night during cooler months to allow in fresh air.
- Make sure your mattress and pillows don’t absorb too much body heat. Models with cooling gels or other temperature regulation features can help.
- Keep the thermostat set a few degrees cooler in the summer and slightly warmer in the winter to align with seasonal shifts in optimal temperature.
- If you share a bed, use separate covers so each person can customize temperature as needed.
Adjusting these factors to maintain an ambient temperature of 60-67°F can go a long way in supporting more restful, uninterrupted sleep.
Bedroom temperature tips for couples
For couples, finding an ideal sleeping temperature can be more complicated since each individual has their own preferences. Here are some tips that can help couples agree on a comfortable middle ground:
- Discuss temperature preferences and identify any major differences. See if you can agree on a reasonable range.
- Use layered bedding like blankets or duvets so each person can adjust their temperature as needed.
- Compromise so the thermostat is set somewhere in between each person’s ideal temperature.
- Use a fan on one side of the bed to help the warmer sleeper stay cool.
- Try temperature-regulating mattresses designed to limit heat transfer.
- Agree on ideal seasonal temperature settings so the room is cooler in summer and warmer in winter.
Being flexible and willing to compromise, along with the right bedding setup, can help couples enjoy a peaceful shared sleeping environment even if they have differing temperature preferences.
The bottom line
Temperature is an important but often overlooked factor that can significantly impact sleep quality. The ideal ambient temperature for healthy sleep likely falls somewhere between 60-67°F (15.5-19.5°C). This promotes optimal thermoregulation of body temperature during the night.
Aim to keep your bedroom in this zone year-round for the best chance of uninterrupted, deeply restorative slumber. Pay attention to seasonal shifts and use adjustable bedding, fans, and layered pajamas as needed to maintain a comfortable temperature all night long.
Getting temperature right is a key step towards building an environment tailored for your best possible sleep. Pair it with other sleep hygiene practices like limiting light and noise, avoiding late-night meals, establishing a relaxing pre-bed routine, and more for comprehensive sleep optimization.