Discover Your Ideal Sleeping Temperature for Deep and Restful Zzzs

Read this to know your ideal sleeping temperature and how to maintain it at night. Plus, learn the best sleep temperature for babies, toddlers and seniors.

Do you have a hard time getting a decent night’s sleep? It could be the temperature of your bedroom. It might surprise you, but there’s such a thing as the best temperature for sleeping. Get it right, and you’re more likely to get quality zzzs.

Ensuring your sleep environment is at the right temperature helps you unwind. Being relaxed helps you drift off faster and stay asleep throughout the night. Feeling too hot or cold can do the opposite, messing with your natural sleep cycle. You’ll wake feeling groggy and tired the next day.

The perfect sleep temperature isn’t all about comfort. It makes a big difference to your sleep quality. Getting good zzzs is essential for your overall health and well-being. It helps your body recover, improves cognitive function, and positively impacts mood.

Key Takeaways

• Optimal sleep occurs when the body can naturally lower its temperature, which is helped by a cool environment.

• Experts recommend a cool bedroom temperature for optimal sleep, ranging from 60 to 67 degrees Fahrenheit.

• Maintaining a room temperature between 68 to 72 degrees Fahrenheit for infants is crucial for safe sleep and SIDS prevention.

• The ideal sleeping temperature for toddlers is 65 to 70 degrees Fahrenheit.

• Older adults generally sleep better in environments between 68 to 77 degrees Fahrenheit.

• While there are recommended sleep temperature ranges, finding your ideal sleep temperature involves considering personal age, health and preferences.

Table of Contents

• What’s the Science Behind the Best Sleep Temperature?

• What’s the Ideal Room Temperature for Sleeping According to Experts?

• What’s the Best AC Temperature for Sleeping Comfortably?

• What’s the Best Temperature for Baby Sleep?

• What Is the Ideal Sleeping Temperature for Toddlers?

• What’s the Best Sleeping Temperature for Seniors?

• How Do You Maintain Your Ideal Sleeping Temperature?

• Conclusion: Get Better Zzzs with the Right Temperature for Sleeping

What’s the Science Behind the Best Sleep Temperature?

Before we explore the connection between sleep temperature and quality, let’s look at the bigger picture, which concerns thermoregulation.

In a nutshell, thermoregulation is a natural process that helps your body maintain its internal core temperature. The average temperature for adults is 98 degrees Fahrenheit (37 degrees Celsius) and 100 degrees Fahrenheit (37.8 degrees Celsius). When your body goes way beyond or below this range, it might indicate something is wrong (i.e., hypothermia or heat stroke).

Studies indicate a solid link between sleep and body temperature regulation. Circadian rhythms and sleep patterns are responsible for this link. The Journal of Physiological Anthropology states: “The core body temperature (Tcore), which also cycles along with the sleep-wake rhythm, decreases during the nocturnal sleep phase and increases during the wake phase repeatedly in a 24-hour circadian rhythm.⁽¹⁾”

Healthline states, “When your internal temperature changes, sensors in your central nervous system send messages to your hypothalamus. In response, it sends signals to various organs and systems in your body.⁽²⁾” That’s why you sweat when you’re feeling hot or shiver when it’s too cold.

As you drift off to sleep, your body’s core temperature lowers, signaling to your brain that it’s time to hit the sack. Now, if your sleep environment is too warm, your body has to work harder to cool down. This leads to sleep disruptions.

(Meanwhile, if your bedroom is too cold, your body uses more energy to warm up. This can hamper your body’s restorative processes during sleep.)

What’s the Ideal Room Temperature for Sleeping According to Experts?

So, what do science and medicine have to say about the best room temperature for sleeping?

• According to the Sleep Foundation, “The best room temperature for sleep is approximately 65 degrees Fahrenheit (18.3 degrees Celsius).⁽³⁾”

• Meanwhile, the National Sleep Foundation says: “A bedroom temperature between 60 and 67 degrees Fahrenheit helps promote sleep.⁽⁴⁾”

• WebMD, on the other hand, states that you should set your room thermostat at 60 to 65 degrees Fahrenheit⁽⁵⁾.

While the recommended room temperatures above vary, they still fall within the same range (more or less). And if you think about it, all are on the cool side. It makes sense because your core body temperature drops 2 hours before and during sleep. A cool environment helps your body achieve the optimal temperature for quality zzzs.

You can refer to these expert recommendations as general rules of thumb. However, keep in mind that age, health and personal preferences also affect an individual’s ideal room temperature for sleeping. Environmental psychologists focus on the personal comfort factor. They recommend adjusting your room temperature according to your personal preference.

The best way to discover what room temperature suits you best is to experiment. The magic number depends on how long it takes to drift off, how many times you wake up during the night and how you feel when you get up.

Ideally, falling asleep should take up to 15 minutes. You’ll want to wake up once or not at all during the night. Finally, you should wake up feeling refreshed and ready to take on the day.

What’s the Best AC Temperature for Sleeping Comfortably?

Do you use air conditioning to sleep? If so, setting it on the proper thermostat is essential. Here’s how to do it right:

Begin with a temperature of 65 degrees Fahrenheit (18 degrees Celsius) and 70 degrees Fahrenheit (21 degrees Celsius). While 70 degrees Fahrenheit may seem a bit much, based on the recommendations above, remember you’ll be experimenting with what works for you.

You’ll want to consider humidity, too. A high humidity level tends to make your bedroom warmer. If this is the case, lower the thermostat slightly. Play with the temperature settings to find your sweet spot.

Adjust the temperature by 1 to 2 degrees every night and evaluate how it works for you. Keep doing this until you find what works best. The idea is to find a thermostat wherein you drift off quickly and stay asleep throughout the night.

A thermostat you can program is a must. You can set a timer to cool the room before hitting the hay and slowly warm the temperature towards the morning. This mimics your body’s natural tendency to cool down during sleep and warm up when it’s time to get up.

What’s the Best Temperature for Baby Sleep?

The right sleeping temperature for babies is even more important. Their bodies have a more difficult time regulating their core temperature. They can overheat or feel too cold compared to adults. This makes them more susceptible to Sudden Infant Death Syndrome (SIDS). As a parent, this can be very concerning.

According to The Pediatric Specialists Medical Group, “Other things that a parent can do to prevent SIDS is keeping the room temperature between 68 and 72 degrees Fahrenheit, and running a ceiling fan that keeps air flowing.⁽⁶⁾”

There are other ways to help your infant sleep soundly and safely. You may want to consider using a room thermometer, for one. This will help you ensure that the room temperature isn’t too hot or cold at any point during the night (or day).

Don’t use too many baby blankets. This increases the risk of overheating and suffocation. Dress your baby in breathable, lightweight clothing, too.

Signs that your baby is overheating include sweating and flushed cheeks. You can feel their tummies and backs. If the skin is too hot or cold, adjust the room temperature.

What Is the Ideal Sleeping Temperature for Toddlers?

Now, let’s move on to the ideal sleeping temperature for toddlers. As infants transition to their toddler years, their bodies become better at regulating their core temperature.

BabyCenter says, “Shoot for a room temperature of about 65 to 70 degrees Fahrenheit, and dress your toddler in light cotton pajamas.⁽⁷⁾” As you can see, this is pretty similar to the optimal sleeping temperature for adults. However, they still need supervision to ensure they don’t feel too hot or cold for better zzzs.

Like infants, toddlers should wear light and breathable clothing to sleep. The same goes for their bedding. This will prevent overheating. You may also want to involve them in the process by asking them if they feel too hot or cold when putting them to bed.

If your toddler feels warm, they may kick off their blankets or seem restless. Meanwhile, if your toddler feels cold, they’ll likely shiver and have a tummy and back that’s cold to the touch.

What’s the Best Sleeping Temperature for Seniors?

The older you get, your body’s ability to regulate its core temperature changes. Older adults might have a more challenging time dealing with fluctuations in temperature, impacting their sleep quality significantly. This is on top of the fact that older adults may often experience poor sleep.

According to the National Council on Aging, “Studies have shown older adults sleep better in environments between 68°F–77°F (20°C–25°C).⁽⁸⁾” It’s a range that complements age-related shifts in thermoregulation for better sleep quality.

If you are a senior, use lightweight bedding and sleepwear so you don’t overheat. Keep a fan or AC running so your bedroom stays cool and comfy (especially in hotter climates).

Play it smart. Lower your thermostat an hour before bedtime to your preferred temperature for sleeping. If you find yourself sweating or shivering, adjust the temperature.

However, if you’re unable to sleep due to temperature issues, consult your doctor. Persistent issues with thermoregulation may indicate an underlying health problem.

How Do You Maintain Your Ideal Sleeping Temperature?

So, now you know how to determine your ideal sleeping temperature. It’s time to discover how to maintain it throughout the night.

Besides keeping you comfortable, quality bedding helps regulate your body temperature and minimize sweating. That is if you opt for moisture-wicking, breathable fabrics made from linen, cotton or bamboo. You may also want to try cooling bedsheets made from TENCEL™ Lyocell fibers.

The same also goes for what you wear to sleep. Ensure your sleepwear is lightweight and breathable so they don’t end up trapping excess heat.

Also, consider a cooling mattress pad or topper. Nowadays, they come with technologies that help keep you beat the heat besides making your sleeping surface extra comfy.

Remember when we said high humidity levels can make your room warmer? If you don’t have an AC, consider using a dehumidifier to manage humidity levels. They’re easy to use with reasonably priced models.

Another way to cool your bedroom is to keep curtains and blinds closed during the daytime. This will prevent sunlight from making your bedroom hot at night. You’ll also want to avoid keeping electronics or appliances near your sleeping space. These generate heat.

(You already know that a fan or AC does wonders when achieving and maintaining your ideal sleeping temperature. But if you’re stumped on what to use, read our blog post on fan or AC which is better for sleep.)

But wait! We’re not done helping you find your room temperature sweet spot yet. The next section lists tools and gadgets that’ll give you an extra boost in that department. (Oh the wonders of technology!)

Tools That Help You Achieve the Perfect Sleep Environment

• Smart thermostats let you remotely control (and program) your bedroom temperature. Some can even learn your sleep patterns and automatically adjust to your sleep schedule.

• Smart Home Integration helps you monitor your thermostat and other devices using a single system. You have control of your room temperature with a few taps or voice commands.

• Bed Fans may sound surprising, but they actually exist! Bed fans are cooling systems that fit under your sheets or blankets. They keep you comfy throughout the night with a cooling breeze.

• Wearable Sleep Trackers like fitness trackers and smartwatches have sleep-tracking features that monitor sleep patterns and have temperature sensors.

Yep. These tools can help you maintain your ideal sleeping temperature. Remember, though, that they aren’t a substitute for good sleep hygiene or an environment conducive to quality zzzs. Your sleeping environment shouldn’t just be cool. It should be dark and quiet, too. (Read our blog post to learn how to make your bedroom darker and create a sleep-friendly space.)

Conclusion: Get Better Zzzs with the Right Temperature for Sleeping

Determining and maintaining the ideal sleeping temperature can make a huge difference to your sleep quality. It’s well worth the effort.

Being aware of the recommended temperature range, according to age, will help you determine your sweet spot. The best sleep temperature varies depending on your health and preferences, too. So, don’t be afraid to experiment using the tips mentioned above.

Did this article help you determine what sleeping temperature suits you best? Let us know by leaving a comment below.

Sources:  

(1) "Effects of thermal environment on sleep and circadian rhythm.” Journal of Physiological Anthropology, jphysiolanthropol.biomedcentral.com/articles/10.1186/1880-6805-31-14. Accessed 14 November 2024.

(2) “Thermoregulation.” Healthline, www.healthline.com/health/thermoregulation. Accessed 14 November 2024.

(3) “Best Temperature for Sleep.” Sleep Foundation, www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep. Accessed 14 November 2024.

(4) “10 Tips for a Better Night’s Sleep.” National Sleep Foundation, www.thensf.org/sleep-tips/. Accessed 14 November 2024.

(5) “What’s the Best Temperature for Sleep?” WebMD, www.webmd.com/sleep-disorders/features/cant-sleep-adjust-the-temperature. Accessed 14 November 2024.

(6) “SIDS-New Guidelines from the AAP.” The Pediatric Specialists Medical Group, www.psmgfl.com/blog/311285-sids-new-guidelines-from-the-aap/. Accessed 14 November 2024.

(7) “The perfect sleep environment for a toddler.” BabyCenter, www.babycenter.com/toddler/sleep/whats-the-perfect-sleep-environment-for-a-toddler_1288072. Accessed 14 November 2024.

(8) “What Is the Best Temperature for Sleep?” National Council on Aging, www.ncoa.org/adviser/sleep/best-temperature-for-sleep/. Accessed 14 November 2024.

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