The Ideal Bedroom Temperature for a Restful Night's Sleep

David S. Klein, MD FACA FACPM
Oct 1
4 min read

Cool room temperature is extremely important to getting a good quality sleep — Room Temperature is extremely important in obtaining a good sleep

As a physician, I often remind patients that sleep is not just a passive state; it is an active, restorative process essential for health. While many people focus on bedtime routines, caffeine intake, or screen use before bed, fewer realize how profoundly bedroom temperature can influence sleep quality.

Why Temperature Matters in Sleep

The human body follows a natural circadian rhythm, which regulates sleep and wake cycles. A key part of this rhythm is the drop in core body temperature that occurs at night. This cooling signals the brain that it is time to sleep. If the sleep environment is too warm or too cold, it can disrupt this natural process, leading to fragmented sleep or difficulty falling asleep.

The Optimal Temperature Range

Research suggests that the ideal bedroom temperature for most adults is between 60°F and 67°F (15.5°C–19.5°C). Within this range, the body can best maintain the slight drop in core temperature necessary for deep, restorative sleep. Temperatures above 70°F (21°C) are associated with more nighttime awakenings, while excessively cold environments can also lead to discomfort and poor sleep.

Physiological Basis

During sleep onset, blood vessels in the hands, feet, and face dilate to release heat, lowering core body temperature. A cooler environment assists this process. By contrast, a hot room impairs heat dissipation, prolonging sleep latency (the time it takes to fall asleep) and reducing slow-wave and REM sleep. Cold environments may stimulate shivering, which interferes with sleep continuity.

Individual Variation

The “optimal” temperature can vary based on:

Age: Infants and older adults may need slightly warmer environments.
Sex and hormones: Women may experience different thermal comfort during menstrual cycles or menopause.
Medical conditions: Disorders such as insomnia, sleep apnea, or neuropathy may make individuals more sensitive to thermal stress.

Practical Steps for Better Sleep Temperature

Set your thermostat: Aim for 60–67°F for adults; 65–70°F for infants and older adults.
Bedding choice: Use breathable materials like cotton or bamboo. Avoid heavy blankets in warm weather.
Pajamas: Wear lightweight, breathable fabrics to aid heat dissipation.
Mattresses and pillows: Cooling gels or ventilated foam can help regulate body heat.
Air circulation: Fans and open windows can enhance comfort, especially in humid climates.
Warm baths before bed: Surprisingly, a warm bath helps sleep by causing rebound cooling once you get out.

Broader Health Implications

Maintaining an optimal sleep temperature doesn’t just improve rest—it supports metabolic health, cognitive performance, and emotional regulation. Poor sleep temperature control has been linked to insomnia, cardiovascular strain, and reduced daytime alertness.

Conclusion

Sleep is one of the most powerful tools we have for health. By keeping your bedroom in the 60–67°F range, you give your body the environment it needs to achieve restorative rest. Simple adjustments to your room’s temperature, bedding, and clothing can lead to profound improvements in sleep quality and overall well-being.

Understanding that changing habits is difficult, my general recommendation is to drop the bedroom temperature to 71 degrees, sleep under your blanket, and get used to this temperature. If you begin to sleep better, this may be all you need to do.

If you need to drop the temperture below 71 degrees, decrease by 1 degree ever few days until you get to 67 degrees, and then maintain the temperature.

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