What Is the Ideal Room Temperature for Sleeping?
Is there an ideal room temperature for sleeping?
If you’ve ever spent a sleepless night either excessively sweating or shivering until dawn, you know that setting the right room temperature is as vital for sleeping as a supportive mattress.
Most researchers suggest the ideal room temperature for sleeping lies somewhere between 60 and 70 degrees Fahrenheit.
While not all sleepers will be comfortable sleeping in this temperature range, most people will find their optimal sleep temperature is on the cooler side.
In general, sleep researchers recommend setting the bedroom thermostat to a cool but still comfortable temperature. The exact ideal value will differ from person to person.
Why the Ideal Room Temperature for Sleeping Is so Important
When your body is preparing itself to go to sleep, there are certain internal processes that take place. One of these internal processes is a lowering of your core body temperature.
When your body temperature drops, this triggers feelings of sleepiness and fatigue. Naturally, in the hours before bedtime, your body will lower its internal temperature to promote sleepiness to ensure you will be able to fall asleep when the time comes.
The room temperature can have a significant impact on the regulation of your internal thermostat.
If your bedroom is too hot, the heat will interfere with your body’s ability to lower its temperature.
When attempting to sleep in a room that is too cold, you may experience cold sweats and fits of wakefulness throughout the night.
Whether your bedroom is too hot or too cold, sleeping at an uncomfortable temperature will disrupt and limit the amount of time your body spends in REM sleep.
Using the solutions provided in this post, you’ll be able to adjust the temperature of your sleeping environment to suit your needs as a sleeper.
If you’re a co-sleeper, it may be slightly more challenging to find a compromise between optimal temperatures. Some of the more personalized solutions of those provided below will work best for co-sleepers.
How to Warm up a Bedroom That is Too Cold
The easiest way to warm up a bedroom that is too cold is to simply set the room’s thermostat to a higher temperature.
If your home doesn’t have extensive or accessible temperature controls, here are a few other ways you can warm up:
- use extra blankets or duvets that you can throw off should you ever get too hot
- use a heated or electric blanket
- turn on a space heater
- try sleeping with a heat bag or a hot water bottle
- draw the blinds and curtains to add an extra protective layer near the windows to seal in the heat
- check for and plug up any cracks or leaks in the wall or around the window sills
How to Cool Down a Bedroom That Is Too Hot
Sleep interruptions caused by overheating and sleeping in a room that is too hot are among the most common problems facing insomniacs.
If you don’t have a central air system that allows you to adjust the thermostat of your home, you may be struggling to find a solution for a room that’s too hot.
Fortunately, there are several simple and affordable ways to cool down the temperature and optimize your bedroom for sleep.
Here are some effective strategies for cooling down:
- sleep on a cooling, heat adaptive technology mattress
- use breathable sheets in fabrics like cotton and linen to ensure the airflow around your body is not restricted
- open the windows to allow the cool night air to flow in
- use a fan to promote airflow around your bedroom and push away the hot air around your body
- use a cooling pad under your sheets
- install a personal air-conditioning unit to cool down the overall temperature of the room
- fill a hot water bottle with ice water instead of hot water and place it at your feet
- keep the windows closed and the shades drawn during the day to prevent sunlight from heating up your bedroom during the day
Achieving the ideal room temperature for sleeping is essential to promoting restful and quality REM sleep. If you experience dreaming and wake up well rested, this a good sign that you’ve achieved REM sleep.
To review, the ideal temperature range for sleeping for humans falls between 60 and 70 degrees Fahrenheit. In this range, most sleepers will find a temperature that is equally cool and comfortable to ensure a lowering of core body temperature and, ultimately, sleepiness.
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