Last Updated: October 2023
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 different age groups and show you how to achieve that “perfect” temperature and improve your sleep health.
|Adults||60-67 degrees||15-19 degrees|
|Babies/Toddlers||65-70 degrees||18-21 degrees|
For most adults, the best temperature for sleep is 60 to 67 degrees Fahrenheit1 (15 to 19 degrees Celsius).
The best 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 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.
As mentioned above, the ideal room temperature for sleep is between 60 and 67 degrees Fahrenheit. However, this can be harder to achieve for those who live in warmer climates or during those hot summer nights. If your bedroom feels too warm for you to sleep well, there are steps you can take to help bring down the temperature.
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
As covered above, experts advise that adults sleep in a room between 60 and 67 degrees Fahrenheit, whereas babies and toddlers should sleep in slightly warmer environments between 65 and 70 degrees Fahrenheit. Sleeping in a cooler room is beneficial because it helps reinforce the body’s natural nighttime temperature drop, which in turn, encourages sleep onset. Plus, if the room is cooler, you’re less likely to wake up in the middle of the night feeling hot and sweaty.
While an ideal room temperature is helpful for sleep, you should note that it’s one of many ways you can improve your sleep quality. Practicing good sleep hygiene, investing in quality bedding and the right mattress, and consulting health professionals for more serious conditions affecting your sleep will also be important steps toward more restful nights.
“What’s the Best Temperature for Sleep?”. Cleveland Clinic. https://health.clevelandclinic.org/what-is-the-ideal-sleeping-temperature-for-my-bedroom/#:~:text=%E2%80%9CTypically%20it%20is%20suggested%20that,the%20stability%20of%20REM%20sleep. 2021.