The Best Temperature for Sleeping: How to Rest Better Tonight
A good night’s sleep is essential for your health, energy, and overall well-being. While many factors influence sleep quality—like mattress comfort and noise levels—room temperature plays a surprisingly big role. Finding the right temperature can help you fall asleep faster, stay asleep longer, and wake up feeling refreshed.
Why Temperature Matters
Your body naturally cools down at night as part of its circadian rhythm. When your environment is too warm or too cold, your body works harder to maintain an ideal temperature, which can interrupt sleep cycles. Maintaining the right room temperature helps your body relax and promotes deeper, more restorative sleep.
The Ideal Sleep Temperature
Most sleep experts recommend keeping your bedroom between 60–67°F (15–19°C). Within this range:
Too warm (>70°F / 21°C): Can cause restlessness, sweating, and lighter sleep.
Too cold (<55°F / 13°C): May make it difficult to fall asleep and lead to frequent waking.
This temperature range supports your body’s natural cooling process, making it easier to drift off and stay asleep. (sleepfoundation.org)
Tips for Maintaining the Right Temperature
Use a programmable thermostat: Adjust the temperature to drop slightly at night, aligning with your body’s natural rhythm.
Layer bedding smartly: Light blankets in warmer months and heavier layers in winter allow you to regulate comfort without overheating.
Optimize airflow: Ceiling fans, open windows, or portable fans can help maintain a comfortable temperature.
Avoid electronics near your bed: Devices like laptops and TVs can emit heat, subtly raising the room temperature.
Consider breathable bedding: Cotton, linen, and moisture-wicking fabrics help regulate body heat throughout the night.
Bottom Line
Sleeping in a cool, comfortable environment is one of the simplest ways to improve rest and overall health. By keeping your bedroom in the recommended 60–67°F range and making small adjustments to bedding and airflow, you can create a space that naturally supports better sleep—night after night.
