Achieving Better Sleep with Room Temperature
Room temperature can affect how easily you fall asleep and how well you stay asleep. As you prepare for sleep, your body’s core temperature naturally drops, and a cooler bedroom can support this process.
What temperature is best?
For most adults, a bedroom temperature of about 16–19°C (60–67°F) is considered comfortable for sleep. The ideal temperature varies from person to person, so slight adjustments may be needed.
Tips for sleeping comfortably
- Keep the room cool but not cold. If you’re shivering, the room is probably too cool.
- Use breathable bedding made from materials like cotton or linen to help regulate body temperature.
- Wear light sleepwear if you tend to overheat at night.
- Use a fan or air conditioning in warm weather if available.
- Keep humidity at a comfortable level. Very humid rooms can feel stuffy, while very dry air may irritate your nose and throat.
- Limit heat sources in the bedroom, such as direct sunlight during the day or electronics that generate heat.
Special considerations
- Older adults, infants, and people with certain medical conditions may be more sensitive to temperature extremes and may prefer a slightly warmer room.
- If you have night sweats or hot flashes, using moisture-wicking bedding and keeping the room on the cooler end of the range may help.
Temperature is just one part of good sleep. Keeping a regular sleep schedule, limiting caffeine late in the day, reducing screen time before bed, and maintaining a quiet, dark sleeping environment are also important for restful sleep.
