Last Updated: October 2022
Do you struggle to fall asleep at night? If you find yourself in a battle with the thermostat every night, fluctuating between too hot and too cold, you're not alone.
Both your body and room temperature can play a crucial role in the quality of sleep you get, and we've done the research to show you how to find the right balance.
We’ll walk you through the ideal bedroom temperatures for every age group and show you how to achieve that perfect temperature so you can optimize your sleep health.
|Adults||60-67 degrees||15-19 degrees|
|Babies/Toddlers||65-70 degrees||18-21 degrees|
The best sleeping temperature1 for most adults is 60 to 67 degrees Fahrenheit (15 to 19 degrees Celsius).
The perfect temperature for a baby’s room should be slightly cooler around 65 to 70 degrees Fahrenheit (18 to 21 degrees Celsius).
However, this will also depend on your personal preferences. Some people naturally sleep hot and others sleep cold, so it’s perfectly normal to go below or above these recommended numbers to what makes you feel most comfortable.
While some people only worry about sleeping hot during Summer, others can experience hot flashes, night sweats, and overheating throughout the year. Rather than spend lots of money on expensive air conditioning bills, the following tips for cooling down your room can help you stay comfortable and save money at the same time.
During winter, especially in northern states where temperatures get near or below freezing, it’s recommended to keep the room slightly warmer to accommodate the significant nighttime drops in temperature.
Some people may find it harder to fall asleep during winter, especially if they’re not hot sleepers, so here are a few tips:
Temperature fluctuations during the day and night
Our body temp can fluctuate by 2-3 degrees during 24 hours and is regulated by our circadian rhythm (internal body clock).
Our thermoregulation changes as we age and we lose some of our ability to control it, but we can definitely change our environment and set a comfortable air temperature for a good night’s sleep.
Different mattress types and materials have different thermal properties.
Memory foam mattresses typically sleep much hotter since this type of foam traps heat, while hybrid beds or innerspring ones usually fare much better in this arena due to improved airflow from the coils.
Understanding the needs of hot sleepers, many brands sell specialized cooling mattresses that will make even the warmest individuals feel cool.
The temperature of your bedroom plays a significant role in the quality of your sleep. Our brain and internal thermostat lower our body temperature by a few degrees when we go to sleep. If the temperature in your bedroom is already too low, you’ll be that much colder when your body temperature drops as well. The best room temperature for sleep is between 60 and 67 degrees, although some may like it more around 72 degrees. A room that’s too cold or warm may feel cozy at first, but you’re likely to wake up in the middle of the night freezing or overheating, which is never a good thing.
Sleeping in a cooler room has many potential health benefits, not just for insomniacs. Cooler bedrooms can help you fall asleep faster, promote fat burning, and regulate the hormone system2 and metabolism.
Sleeping in cooler temps also has a positive effect on the quality of rapid eye movement (REM) sleep, which is a stage of sleep that’s important for memory consolidation.
Conversely, hot environments can cause you to spend less time in deep sleep, which can result in sleepiness during the day due to a lower overall quality of sleep.
Health experts recommend that the best temperature for sleep for most adults is between 60 and 67 degrees Fahrenheit. While you may be able to fall asleep in a 75-degree room, you probably wouldn’t be able to sleep as well. Therefore, yes, this would be too hot for sleep.
Sleeping in a cold room shouldn’t get you sick as long as you’re comfortable with the cold. Some people prefer the crisp air helping them stay cool and fall asleep better. Even if you prefer warm temperatures, you’re unlikely to get sick from sleeping in a cold room. However, this is only if your covers stay on throughout the night. You should avoid sleeping in a cold room if you often wake up without covers.
The healthiest home temperature3 is largely dependent on your personal preference and the time of the year, but most people keep their homes between 68 and 76 degrees Fahrenheit (20 – 24 degrees Celsius). The World Health Organization advises not leaving your home cooler than 61 degrees Fahrenheit (16 degrees Celsius) if you have respiratory issues and that the disabled, elderly, or young infants and kids shouldn’t live in homes colder than 68 degrees Fahrenheit (20 degrees Celsius).
 “What’s the Best Temperature for Sleep?”. Cleveland Clinic. 2021.
 Lee, Paul., Smith, Sheila., Linderman, Joyce., Courville, Amber B., Brychta, Robert J., Dieckmann, William., Werner, Charlotte D., Chen, Kong Y., Celi, Francesco S. “Temperature-acclimated brown adipose tissue modulates insulin sensitivity in humans”. National Library of Medicine. 2014.
 “What Is The Healthiest Room Temperature?”. Provincial Heating and Cooling. 2020.