What's The Best
Temperature
For Sleep?

Last Updated: October 2022

Illustration of a Boy Sleeping on a Thermometer

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.

What Is The Optimal Room Temperature For Sleeping?

Age Fahrenheit Celsius
Adults Icon Adults 60-67 degrees 15-19 degrees
Toddler and Baby Icon 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.

You Will Find Out

Optimal Temperature For Sleep Icon

What Is The Optimal Room Temperature

Mattress Surface and Thermoregulation Correlation Icon

Can Mattress Surfaces Affect Thermoregulation

In Bed at Summer Night Icon

How To Cool the Bedroom in the Summer

Freezing In The Bed Icon

Sleep Temperature During Winter Time

Sleeping In A Cold Environment Icon

Is Sleeping in a
Cold Environment Better

Way to Keep Your Bedroom Cool

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.

  • Close the blinds (or curtains) and close the windows if the temperature is higher outside compared to your home.
  • Open the windows and let the breeze cool your room for at least an hour before bedtime if it’s during summer and 15 minutes in winter. If it’s warm outside, make sure to do this after the sun sets and the temperature drops a bit.
  • Keep the windows open while you sleep if the outside temperature is lower than in your room.
  • Sleep at the lowest level (if you have a multi-story house) since heat tends to rise.
  • Use a fan to keep the air circulating, but make sure it’s not pointing directly at your body since this could result in sore muscles and headaches. 
  • Use cooler bedding and accessories, including sheets, mattresses, and pillows
  • Consider sleeping naked or using more breathable pajamas.
Illustration Of a Man Sleeping On A Hot Summer Night

Sleep Temperature Considerations For Winter

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:

  • Layer Up – Multiple layers, including long sleeves and pajama pants, are a simple and effective way to keep your body warm and comfy during the winter months. However, you should also consider the fabric since some materials are naturally cooling and may not be the best for the winter. Fleece and cotton are good for keeping warm during colder months. 
  • Use an Electric Blanket – An electric blanket can warm you up more quickly than a regular blanket, which could allow you to doze off sooner.
  • Wear SocksWe lose a lot of heat through the feet, so keeping them insulated can help lock in warmth.
  • Use a Hot Water Bottle – A hot water bottle can make your bed warm within minutes, depending on how hot the water is. You can use it to warm your feet, stomach, or any other body party where you feel cold. 
  • Drink Tea – Having hot tea before bed can warm up you and also help you relax at night.
Illustration Of A Man Freezing In The Bed

How Does Temperature Impact Sleep?

Body Temperature

Body Temperature Fluctuations Graph

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.

 

Can Mattress Surfaces Affect Thermoregulation?

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.

Sleeping On A Cooling Mattress Illustration

Room Temperature

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. 

Is it Better to Sleep in a Cold or Warm Room??

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.

Sleeping In a Cold Room Illustration

Frequently Asked Questions

Is 75 degrees too hot for 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.

Can you get sick from sleeping in a cold room?

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.

What is the healthiest temperature to keep your house at?

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).

Sources:

[1] What’s the Best Temperature for Sleep?”. Cleveland Clinic. 2021.


[2] 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.


[3] What Is The Healthiest Room Temperature?”. Provincial Heating and Cooling. 2020.

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