The Ideal Temperature for a Restful Night’s Sleep

You’ve adjusted your bedtime, cut back on caffeine, and maybe even invested in blackout curtains. But if you’re still tossing and turning at night, the real issue might be right on your wall: the thermostat. Temperature plays a critical role in how easily we fall asleep and how well we stay there.

Turns out, there's a sweet spot for sleep, and straying too far in either direction can seriously disrupt your rest. So, what exactly is the best bedroom temperature for sleep? Here’s what sleep specialists recommend, and how to find what works for you.

The Ideal Sleep Temperature

While individual comfort varies, most experts agree that 60 to 67 degrees Fahrenheit is the ideal range for sleep. “The ideal temperature for sleep is approximately 65 degrees, give or take a few degrees. This ensures a cool environment to fall asleep and stay asleep,” says Thomas Bradley Raper, MD, a sleep medicine specialist at Texas Health Presbyterian Hospital Dallas.

Why cooler temps? As your body winds down for the night, your core temperature naturally drops. Sleeping in a cool room helps this process along, signaling to your brain that it’s time to rest.

Too Hot or Too Cold? Here’s What Happens

Your body is surprisingly sensitive to temperature when it comes to sleep quality. A room that’s too hot or too cold can:

• Cause frequent wake-ups during the night

• Reduce REM sleep and deep sleep stages

• Leave you feeling groggy, irritable, or sluggish the next day

In fact, a Journal of Physiological Anthropology study found that warm environments are more likely to disrupt sleep than cold ones. And according to the CDC, long-term sleep deprivation is linked to serious health risks, including obesity, diabetes, heart disease, and depression.

Simple Strategies to Optimize Your Sleep Environment

If adjusting your thermostat isn't an option or if your sleep partner prefers a different temperature there are still ways to fine-tune your sleep setup. Try these easy fixes:

• Use a fan on your side of the bed: Direct airflow can help you stay cool without cooling the whole room.

• Layer your bedding: Opt for lightweight, breathable layers that are easy to add or remove throughout the night.

• Rethink your sleepwear: Adjust your pajamas depending on the room temp think moisture-wicking fabrics for heat or cozy flannel for chill.

• Take a warm bath before bed: Counterintuitive as it may sound, warming your body before sleep helps trigger a natural cooldown, promoting drowsiness.

• Avoid food and drinks that raise body temp: Spicy food, sugar, caffeine, and alcohol can all raise your internal temperature and lead to restlessness or night sweats.

Listen to Your Body

Temperature comfort is personal, so while 65 degrees may be the gold standard, some people feel their best a few degrees warmer or cooler. The key is to find the temperature where you fall asleep quickly and wake up feeling refreshed.

Keep in mind that your ideal sleep climate might also change with the seasons or shift with your hormone levels especially during pregnancy or menopause, when body temperature regulation may fluctuate.

The Bottom Line

Your bedroom’s temperature could be the missing piece to deeper, more restorative sleep. Sticking to a cool environment typically between 60 and 67 degrees Fahrenheit can support your body’s natural sleep rhythms and improve your long-term health. With a few thoughtful adjustments, you can transform your bedroom into a haven for better rest.

Found this helpful? Share it or subscribe to our newsletter for more science-backed lifestyle tips.