The Optimal Bedroom Temperature for Better Sleep
Research shows the ideal sleeping temperature is between 60-67°F (15-19°C). Here's why temperature matters and how to optimize your sleep environment.
Michael Torres
Sleep Environment Specialist
Your body temperature naturally drops as you prepare for sleep, and this decline is a critical signal to your brain that it's time to rest. Creating an environment that supports this natural process can significantly improve your sleep quality.
The Science Behind Sleep Temperature
Your core body temperature follows a circadian rhythm, peaking in the late afternoon and dropping to its lowest point around 5 AM. This temperature decline triggers melatonin release and signals your body to initiate sleep.
When your bedroom is too warm, your body struggles to achieve this natural cooling, leading to restlessness, more awakenings, and reduced time in restorative deep sleep.
The Research
Multiple studies have confirmed that the optimal bedroom temperature for most adults falls between 60-67°F (15-19°C):
- A 2012 study found that room temperature affected sleep quality more than noise levels
- Research on insomniacs showed that cooling the brain improved sleep onset
- Athletes who slept in cooler rooms showed better recovery and performance
How to Optimize Your Sleep Temperature
Environment
- Set your thermostat to 65°F (18°C) as a starting point
- Use breathable bedding made from cotton, linen, or bamboo
- Consider a cooling mattress or mattress topper with gel-infused foam
- Run a fan for air circulation and white noise
Your Body
- Take a warm bath 1-2 hours before bed—the subsequent cooling signals sleep time
- Wear light, moisture-wicking sleepwear or sleep nude
- Keep feet warm with socks if you have cold extremities (this dilates blood vessels and speeds cooling)
For Hot Sleepers
- Invest in a cooling mattress pad with active temperature regulation
- Use phase-change material pillows that absorb excess heat
- Consider a bed fan or cooling system like the BedJet or ChiliSleep
Individual Variation
While 60-67°F works for most people, your optimal temperature may vary based on age, metabolism, and personal preference. Experiment within this range to find your sweet spot.
