Categories: Sleep Science

The Best Temperature for Sleeping

There’s been a host of discussion about various factors that impact a person’s quality of sleep, including the amount of light in the room, foods eaten,bedroom colors, mattress firmness, and type of mattress. Let’s add another one to the list: your bedroom’s air temperature. The connection between sleep, body temperature, and air temperature has been debated by more than one expert in the field.

What’s the Best Temperature for Sleeping?

Experts agree that the air temperature in the room where you are sleeping can impact the length and quality of your sleep. What the experts don’t agree on is the “exact” temperature. However, one commonality is that the optimal sleeping temperature is quite cool.

In fact, sleeping with the air temperature between 60 and 68 degrees Fahrenheit is ideal, The New York Times reported. Dr. Oz goes even further, when he pinpoints the precise temperature, saying that 65 degrees Fahrenheit is the ideal sleeping temperature. The National Sleep Foundation tells us that if our bedroom is above a balmy 75 degrees Fahrenheit or below a cool 54 degrees Fahrenheit we could be in for a night of disrupted sleep.

Why a Cool Sleeping Temperature?

Temperatures in the “cool” range for sleeping help to guide the body to a decreased core body temperature. This lower core body temperature helps to induce thermoneutrality and sleep. For one, researchers have found that regulation of your body’s temperature plays a role in chronic insomnia. Specifically, it’s been discovered that normal sleepers have a lower body temperature than insomniacs before bedtime. The insomniacs, with the higher core body temperature, are more alert and struggle to fall asleep as their internal thermostat attempts to reset.

Other Things You Can Do

Keeping a cool bedroom isn’t the only way to lower your core body temperature in an effort to sleep more soundly. Here are a few other tips you might want to try:

  • Take a warm bath or shower 60 to 90 minutes before bedtime.
  • Avoid exercising several hours before bed.
  • Make sure you room has proper air ventilation.
  • Use lightweight, but quality and comfortable blankets that will keep you warm without bulky weight.
  • Consider using a fan to circulate air. Place a container of ice in front of the fan if your room is exceptionally hot.
  • Place a hot water bottle at your feet.

Final Thoughts

While most sleep specialists advocate for a slightly chilly room for optimal sleep quality, the truth of it is that the ideal temperature varies from person to person. Other things come into play. Climate conditions, such as high humidity vs. low humidity, clothes slept in, and bedding material can also impact the best temperature for sleeping.

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