Waking up in the middle of the night is one of life’s most frustrating experiences. It disrupts sleep, ruins your mood, and makes you feel like a zombie the next day. The best temperature for sleeping depends on what kind of sleeper you are, but whatever your preference, it’s essential to keep things cool when you go to bed at night. The best temperature for sleep is a topic that researchers have studied for decades. Finding the right balance between your body and room temperature could be key to sleep quality. The results of these studies are mixed, and different people may need different temperatures to fall asleep comfortably. What might be the best temperature for you? Read on to find out!

The Ideal Temperature for Sleeping

Most of us have trouble sleeping at night. We toss and turn, trying to get comfortable in our beds only to wake up feeling exhausted the following day.

Is it possible that your room temperature is affecting your sleep? The answer is yes! Allowing for a natural circadian rhythm is important to good sleep. This means that the body’s temperature will drop at night, making it easier to fall asleep and remain in a deep sleep throughout the night. When you’re too hot or cold, this internal thermostat can throw off your ability to get comfortable enough to fall asleep.

The best temperature for sleep can vary by person, and it can depend on several factors. However, our bodies tend to produce the most melatonin when temperatures between 65-68 degrees Fahrenheit. For those who need an extra chill at night or during warmer months, that 68-degree range is excellent news because being too hot or too cold while sleeping will disrupt your natural circadian rhythm. For people with cooler body temps, they might find themselves sweating all night long if their room gets above 75 degrees Fahrenheit; this could also interrupt deep REM cycles needed for sound restful sleep.

Optimum Room Temperature by Age

While studying the broad ideal temperature range for optimal sleep, studies show that one of the most critical factors is individual body metabolism. The following are the temperatures that are suitable according to different age groups:

Temperature for newborns: 66-68 degrees Fahrenheit. 

Temperature for infants and toddlers: 68-72 degrees Fahrenheit.

Temperature for school-age children, preteens, teens: 72-77 degrees Fahrenheit.

Temperature for adults: 77-80 degrees Fahrenheit.

 The ideal bedroom air temperature range for most people is 68 to 75 degrees Fahrenheit. According to National Sleep Foundation guidelines, optimum target body temperatures are 98.0°F (37˚C) during the day and 95°F (35o C) at night.

Bedroom Air Temperature and Sleep

Room temperature has a significant effect on your sleep. People who sleep in warmer rooms take longer to fall asleep, have fewer deep REM cycles and spend more time awake during the night than those sleeping in cooler temperatures. So, you need to know how bedroom air temperature affects your sleep before deciding what weather would be best for you.

The bedroom air temperature has been found by researchers at Harvard University to influence circadian rhythms and our metabolism and blood pressure, all of which affect our ability to get deep restorative sleep. In fact, there is even evidence suggesting that exposure to cold temperatures may boost mood in people who suffer from depression. 

The National Sleep Foundation (NSF) guidelines recommend a sleep temperature of 68 to 75 degrees Fahrenheit. According to NSF guidelines, optimum target body temperatures are 98 degrees during the day and 95 degrees F at night. 

Body Temperatures throughout the Day           

Research has shown that our body temperature fluctuates during the night and day. According to Dr. Mathias Basner, a sleep expert at the University of Pennsylvania’s Perelman School of Medicine, the core body temperature is lowest in early morning hours (around four am) and highest just before bedtime (nine pm). This means your bedroom air temperature should be on the lower side of things if you want to get some good shuteye because when we are tired or sleepy, our bodies naturally cool down as well.

How Mattress Surfaces Affect Thermoregulation

Mattresses can affect your thermoregulation because they significantly impact how quickly heat is lost from your body. The construction of beds can have a significant bearing on how you regulate your body temperature while sleeping. The type of material may also play an essential role in regulating the temperature for optimal sleep wool beds will keep you warmer than cotton mattresses. At the same time, waterbeds provide cooling properties that simulate summertime conditions. It’s worth noting that polyester percale sheets reflect more light than other types of fabric, so they can actually increase the surface temperature of your mattress.

Thicker, heavier mattresses are created to keep the sleeper warm throughout the night and provide deep-down support for chronic back pain sufferers. Still, these types of bedding also trap heat generated by the body within its layers. Alternately, thinner mattress surfaces that allow more airflow through them help regulate one’s internal thermoregulation system without sacrificing comfort. 

It’s important to know that some mattresses are made with materials, including natural and synthetic fibers or latex foam. The choice should depend on your preference in softness as well as other factors such as allergies. Some mattresses are differently designed to keep you warm, while others create a cooling effect, so it is worth considering these factors when looking for an appropriate sleep solution. Maintaining the right sleeping environment will significantly impact how well you feel and function throughout the day. 

Trying new mattress surfaces will also help improve your sleep quality by allowing more airflow through the material while still providing support. There are several ways one may control the temperature of a bedroom. For instance, you can buy a mattress with extra padding and those who live in an area prone to extreme temperatures during the year.

Managing Temperatures Depending On Climatic Conditions

The temperature of your room has a significant effect on how well you sleep at night. It’s crucial that you find ways to regulate this so that there are some consistent sleeping temperatures throughout the year, no matter what season it is. This will help improve the overall quality of life by allowing more restful nights due to improved thermoregulation in the body.

It would help if you found ways to regulate this so that there are some consistent sleeping temperatures throughout the year, no matter what season it is. This will help improve the overall quality of life by allowing more restful nights due to improved thermoregulation in your body.

Is Cold Environment Good For Sleeping?

Sleeping in a cooler bedroom has a lot of benefits, including improving your sleep quality. Your bedroom is generally the coolest room in your home, and you must find ways to regulate this so that no matter what season it is, there are some consistent sleeping temperatures throughout the year. This will help improve the overall quality of life by allowing more restful nights due to improved thermoregulation in the body. 

It’s also suitable for regulating stress levels because when we sleep, our brain releases a hormone called melatonin which helps us relax and distress. So if you are having trouble with anxiety or depression, then regulating your temperature may be an effective way to bring down these symptoms too!

Change your sleeping routine and set up a sleep cycle so that you prevent your body from becoming acclimated to one kind of temperature for too long.

How to Cool the Bedroom during Warmer Months?

Use a fan: Keep the bedroom temperature around 68 degrees to prevent hyperthermia. Use a box fan placed near your feet, turn it on before bedtime, or use ceiling fans throughout the room. The goal is not to cool yourself down but rather create air circulation to sweat freely, which will help cool your skin and body from within. 

Create an extra layer of insulation under my sheets by using sheet pillows/blankets at night and wearing light clothing like cotton pajamas instead of heavy fabrics such as woolen ones when going to sleep! This helps trap more heat beneath you while sleeping for better warmth overall. 

Keep curtains closed during the day if possible because this will help keep the room cooler at night. Install a cooling mat or fan in your bed to cool you down when it gets too hot during summertime! If possible, use cooling gel mattress pads for even more comfort and effectiveness. 

Drink enough water before going to sleep as this helps prevent dehydration which can make us feel warmer than necessary. And, of course, drink plenty of fluids throughout the day but avoid caffeinated drinks like coffee after midnight because they increase heart rate and cause restlessness that will only disrupt your slumber time!

Temperature Considerations for Colder Weather:

When the temperature drops, it’s important to make sure that you are comfortable when sleeping. Use heated blankets and bedding to keep you warm. Consider a cooling gel mattress pad for even more comfort! 

Keep the curtains closed during the day if possible because this will help block sunlight that may overheat your room in winter. If it is cold outside, open windows instead of turning on an air conditioner or heater so you can let some cool air inside. If it’s cloudy out, then close all but one window to maintain temperature without letting any sun rays in.

Wear layers because adjusting clothing is more manageable than changing the entire temperature setting in your home for one person’s comfort level. Add more clothes if you are too hot; remove them when you’re feeling chilly!

Informative: The Best and Worst U.S Cities for Sleep

FAQs related to Best Temperature for Sleep:

Is 75 degrees too hot to sleep?

Most research agrees that the temperature for sleeping should be between 60 and 67 degrees Fahrenheit, with higher or lower temperatures being disruptive.

How cold is too cold for sleeping?

It’s not just the room temperature. If it’s below 50 degrees in your bedroom, you may find yourself shivering under layers of blankets- this will cause night sweats and interrupt sleep patterns.

What temperature should it be when you sleep?

According to research, the best temperature for sleep is between 60 and 67 degrees Fahrenheit, but this can change according to seasons. The ideal room temperature will depend on whether it’s winter or summertime, as well as your personal preference and tolerance levels.

Is it unhealthy to sleep in a hot room?

A hot room might be uncomfortable to sleep in, but it’s not unhealthy. The body regulates its temperature by sweating, and at the same time, it’s regulating its temperature to stay healthy. If your bedroom doesn’t have good airflow, you’re more likely to wake up throughout the night because of heat build-up. 

Is 55 degrees too cold to sleep?

Yes. It’s hard to sleep when the body is shivering a lot, and most people find that it doesn’t get much warmer even if they use another blanket or two. The perfect temperature for a good night’s sleep is between 60-65 degrees Fahrenheit. 


Sufficient sleep is crucial for a healthy lifestyle. To get the best sleep, it’s important to have a temperature that is comfortable for you. We hope this blog post has helped you determine the best temperature for sleep.

Related: Sleep Hygiene: Why is it Important and How to Practice ? | How Seniors Can Get Better Sleep