Temperature plays a major role in how well you sleep. While many factors influence your rest—like mattress type, light exposure, and noise—your room’s temperature is one of the most controllable and impactful elements. The wrong sleeping temperature can disrupt your ability to fall and stay asleep, especially during hot summers or chilly winters.
As you wind down, your core body temperature naturally drops. This process signals your body that it’s time for rest. But if your room is too hot or too cold, it can throw off this rhythm and interrupt deeper stages of sleep—especially REM sleep, which is crucial for memory and mental clarity.
Why Temperature Affects Our Sleep
When we fall asleep, our internal body temperature decreases slightly as part of the natural circadian rhythm. A cooler room helps this transition, signaling the body to wind down. Conversely, a warm room can interfere with this cooling process, making it harder to fall asleep or stay asleep. Research shows that uncomfortable temperatures can reduce REM sleep, which is vital for memory consolidation and emotional processing.
Ways to Manage Your Bedroom Temperature
You don’t need to rely on your thermostat alone. Here are smart ways to control the climate of your sleep space:
- Use thermal blackout curtains to insulate your bedroom from outdoor temperatures.
- Install a BedJet or similar bed climate control system to regulate airflow under the covers.
- Choose cooling sheets and breathable bedding made from bamboo, linen, or TENCEL™.
- Sleep with a fan to increase air circulation and lower humidity.
So, What Is the Best Temperature for Sleep?
The ideal sleep temperature can vary depending on age, health, and personal preferences. However, most experts recommend setting your bedroom thermostat between 60°F and 67°F (15.5°C to 19.5°C) for adults. Cooler temperatures within this range support healthy sleep cycles and improve sleep quality.
Older adults or those with circulation issues may prefer slightly warmer settings, while hot sleepers may benefit from the lower end of the range.
Finding your perfect temperature may take some experimentation—but starting in the mid-60s is a science-backed place to begin.
