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What is the Best Temperature to Get a Good Night's Sleep?

by Ann Ferguson

When getting ready for bed, you might not think to adjust the temperature, but that'd be wrong! The temperature in your bedroom dramatically affects your sleep quality and can actually keep you from getting the deep, restorative sleep you need.

But what is the best temperature to sleep in? We'll show you — the answer might surprise you!

What is the best temperature to sleep at night?

Closeup of hand adjusting thermostat to 68 degrees F

The best temperature to sleep at night is around 65 degrees Fahrenheit! However, the right temperature does vary from person to person. So, keeping your thermostat between 60 and 67 degrees is best for the most comfortable sleep.

Pro Tip: Experiment with your thermostat settings to find the ideal comfy temp that works for you!

Why so low?

Woman sleeping comfortably in temperature-regulated room with blankets

65 degrees Fahrenheit seems like a low number, but the science of temperature and sleep is pretty accurate. As we fall asleep, our bodies experience a slight dip in temperature about two hours before we go to sleep to release melatonin, the sleep hormone. Then your body temperature drops further until it reaches the low point in the morning and begins warming up as you go through the lighter stages of sleep.

This thermoregulation works with your circadian rhythm to maintain restorative, slow-wave stages of sleep. So, when your bedroom temperature is colder, it'll mimic the signals your body goes through so you can fall asleep faster!

What happens when there's too much heat?

Woman sleeping too hot

Your core body temperature dips about two degrees throughout the night, making you instinctively want to snuggle into your blankets and warm up. But when the room is already too hot, instead of slowly falling asleep, you'll experience more restlessness and insomnia.

If your room is too hot, it can interfere with your body's thermoregulation and cause so much fatigue that you can't fall asleep even if you're tired. Heat is that much of a disruptor — anything 70 degrees Fahrenheit or higher is too hot to sleep in comfortably!

Sleep and Body Temperature

The way core body temperature affects sleep is pretty significant. When you have a higher core body temperature, you spend less time in the restorative slow-wave sleep stages. And if there's too big of a difference in temperature between your core and extremities (like if your feet are freezing), it will decrease your sleep efficiency and mean you'll wake up more often.

As for the REM stage of sleep, temperature plays a key role here too. During REM sleep, your body stops temperature regulation responses like sweating or shivering, which makes you more sensitive to ambient temperatures. Excessively hot ambient temperature will decrease the time spent in REM sleep, while too cold ambient temps can also negatively affect this stage. With decreased REM and slow-wave sleep stages, it increases grogginess, impairs immune systems, and decreases cognitive function and memory, so make sure you get your sleep temperature right!

Babies and Sleep Temperature

Newborn sleeping with his mom

If you have a newborn, you know the importance of keeping your child warm. But when it comes to sleep, they too can benefit from a cooler room (so long as they're clothed properly!) — anything between 68 and 69 degrees Fahrenheit. You don't want to make their room too warm, which could increase the risk of sudden infant death syndrome.

While newborns can't regulate their temperature until about 11 weeks old, they only need a slightly warmer room than yours since they can't be as bundled up.

How to Regulate Bedroom Temperature

Woman sleeping with fan on her to regulate temperature

Now that you know the importance of temperature and sleep, you must regulate your bedroom temperature. And there are many ways to do that!

  • Set your thermostat to drop anywhere between 65 and 69 degrees Fahrenheit during your sleeping hours.
  • Open the windows on cool (but not cold!) nights.
  • Use different pajamas and bedding to layer as needed — make sure you test out different fabrics!
  • Keep your room well-ventilated! A bedroom with excellent air circulation increases your sleep quality!
  • Put your shades down during the sunniest parts of the day to keep the heat.
  • Use a fan or the air conditioner if you live in a hot climate.
  • Control your bedroom's humidity — too much will affect your body's temperature regulation!
  • Reduce overheating at night by using cooling sheets, comforters, and pillows!
  • Take a warm bath an hour or two before bedtime to begin your body's natural cool-down effect!

Sleep Cool & Carry On!

Temperature and sleep go hand in hand, so don't forget to keep your thermostat around 65 degrees! You'll notice the difference in your sleep right away! But if nothing is helping your sleep, you probably need to upgrade your mattress. At Crane's Mattress, we have a wide selection of in-stock mattresses for you to choose from and start sleeping the night away!

And if you have any questions, give us a call! We know the importance of good sleep, so don't wait on yours!