Best Temperature for Sleep

Discover the Best Temperature for Sleep to help you drift off faster, stay longer in deep REM, and wake up refreshed.

Key Takeaways

• The ideal sleep temperature is typically between 60–69°F (15.6–20°C).
• Adjusting bedding, thermostats, and bedtime routines supports optimal thermal comfort.
• Age, health, and seasons can shift your perfect temperature zone.

Why the Best Temperature for Sleep Matters

Your body naturally cools as night falls, triggering melatonin—the hormone that signals it’s time for sleep. A room set within the best temperature for sleep range supports this biological process, enhancing sleep onset and quality.

Learn more about melatonin rhythms

Science‑Backed Temperature Ranges by Age

One size doesn’t fit all. Here’s a breakdown based on age-related thermal preference:

Adjust within these zones depending on personal factors like metabolism, bedding, and seasonal extremes.

How to Achieve the Best Temperature for Sleep

1. Thermostat & Climate Control

• Keep the thermostat between 60–69°F at night; older adults may favor the upper range.
• Use a programmable thermostat to set nightly temperature schedules.

2. Bedding & Sleepwear

• Choose breathable fabrics like cotton or bamboo for sheets and pajamas.
• Layer blankets—start light and add as needed to maintain comfort.
• Upgrade to Sleep Foundation–recommended cooling sheets to stay sweat-free through the night.
• Explore New York Post’s top-rated cooling sheets for budget and luxury picks.

3. Daytime Prep

• Block daytime heat with blackout curtains and reflective blinds.
• Run fans or A/C in advance to cool before bedtime.

4. Pre‑Sleep Routine

• Enjoy a warm bath or shower ~1 hour before bed—it boosts the drop in body temperature.
• Diffuse lavender oil for calming effects and temperature balance.
• Use a humidifier if the air feels too dry or cold.

Need more inspiration? Check out Real Simple’s best cooling bed sheets for summer-ready comfort.

Managing Temperature Extremes

When It’s Too Hot

• Take a cool shower to lower your core temperature.
• Use cooling pads or lightweight moisture‑wicking sheets.
• Keep water nearby to avoid nighttime dehydration.

When It’s Too Cold

• Layer blankets or add warm bedding like flannel sheets.
• Safely use space heaters; set on timer and monitor.
• Heated mattress pads offer cozy, consistent warmth.

Temperature Effects on Sleep Stages

Exercise, Body Temp & Sleep Quality

Working out is beneficial—but intense exercise less than 2–3 hours before bed can elevate core temperature, delaying sleep onset. Cooler room temps afterward accelerate recovery and enhance morning alertness.

Essential Tools & Tips

1. Blackout Curtains: Reflect heat and block light during hot days.
2. Bedside Thermometer: Helps you monitor room temp and adjust as needed.
3. Sleep Sound Solutions: Combine thermal and auditory cues for better rest—discover in our complete guide.

Optimizing the best temperature for sleep is a simple yet powerful change that can transform restless nights into rejuvenating rest. By fine-tuning your room climate, bedtime routine, and gear, you create the ideal setting for deep, restorative sleep.

FAQ

What is the best temperature for REM sleep?

The best temperature for Sleep REM phase typically lies in the mid‑60s °F (around 18 °C), avoiding heat that can disrupt dreaming.

Is 70 °F too warm for sleeping?

70 °F (21 °C) is slightly above the ideal zone for most adults, which can shorten REM phases and light sleep quality.

Should I cool my bedroom all night?

Yes—maintaining 60–69 °F throughout the night keeps your body in sync with natural cooling, optimizing sleep depth.

Can I sleep with the fan on all night?

Absolutely! A fan helps circulate air, lower room temp, and can double as white noise. Just ensure it’s clean and not blowing directly on you if cold-sensitive.

Bedding Sleepwear Temperature Regulation

Discover how the right fabrics, layering strategy, and room setup improve bedding sleepwear temperature regulation for deeper, more restorative slumber.

Key Takeaways

• Natural fibers like wool, cotton, silk balance moisture and temperature for better sleep.
• Keep bedroom between 60–68 °F (15–20 °C) for optimal thermoregulation and melatonin production.
• Layer bedding to adapt to temperature shifts and avoid sleep disruptions.
• Avoid synthetic fabrics—they trap heat and prevent skin from breathing.
• Personalize your sleep setup based on your age, health needs, and local climate conditions.

Understanding Temperature Regulation and Sleep Quality

Your body naturally lowers its core temperature during sleep—a process essential to entering deep, restful stages like REM. This temperature drop cues the body to relax, encourages melatonin release, and initiates natural sleep cycles. Bedrooms that are too hot or too cold can disrupt this rhythm, leading to frequent awakenings and fragmented sleep.

According to the Sleep Foundation, a sleep environment set to 65–68 °F (18–20 °C) aligns with the body’s internal thermostat. Incorporating breathable fabrics and moisture-wicking bedding enhances this balance, especially for those who experience night sweats or hot flashes.

To reinforce this, make your sleep routine part of your temperature strategy—consider a warm bath 90 minutes before bed, which helps trigger a natural cooling process when you exit the tub. In short, maintaining a stable temperature is foundational for uninterrupted, high-quality sleep.

Best Fabrics for Bedding Sleepwear Temperature Regulation

Wool

Wool is a standout for its thermoregulating properties. It acts like nature’s thermostat—keeping you warm in winter and cool in summer. Its fibers absorb moisture without feeling wet, creating a dry and balanced sleep climate. Wool bedding, such as comforters and mattress toppers, can also help minimize tossing and turning by reducing overheating.

Explore more on our wool bedding benefits guide for seasonal comfort tips.

Cotton & Linen

Cotton is the go-to for lightweight, breathable bedding. Its natural softness and breathability make it ideal for warm nights or those who sleep hot. Linen, on the other hand, offers superior airflow and durability. It also becomes softer over time and is naturally hypoallergenic, making it ideal for sensitive skin types.

Both materials promote airflow and are versatile for year-round use. We dive deeper into linen vs. cotton bedding if you’re unsure which to choose.

Silk (including eucalyptus silk)

Silk sheets and pillowcases not only add a touch of luxury but also function as natural thermoregulators. Silk’s smooth surface reduces friction and retains moisture, making it an excellent choice for maintaining healthy hair and skin overnight. Eucalyptus silk (also called lyocell or Tencel) enhances this effect with added cooling and sustainability benefits—ideal for eco-conscious hot sleepers.

Check out our cooling bedding picks for options that align with your values and comfort needs.

What to Skip: Synthetics

Synthetic fabrics like polyester and microfiber often trap heat and block moisture evaporation. This can result in night sweats, itchiness, or a clammy feeling that interrupts sleep. While inexpensive and easy to wash, they fall short when it comes to breathability and temperature control.

We recommend avoiding these in your core bedding layers—especially pillowcases and sheets. For better alternatives, see our guide to temperature-regulating sheets.

In summary, investing in breathable, natural fabrics enhances comfort, sleep quality, and even skin health.

Layering Your Sleep Environment

Layering bedding gives you flexibility. Instead of relying on one heavy comforter, opt for layers like a cotton sheet, lightweight blanket, and a wool duvet. This allows you to adapt to nightly or seasonal temperature changes without disrupting your rest. Each layer adds or releases heat based on your body’s needs throughout the night.

• Base layer: Breathable cotton or linen sheet.
• Middle layer: Light knit or thermal blanket.
• Top layer: Insulating wool or down duvet (seasonal).

As mentioned by the Sleep Foundation and brands like IKEA, layering natural fibers provides a dynamic way to control comfort year-round. This method also suits couples with different temperature preferences.

Pro tip: Store seasonal layers in an under-bed organizer to swap out easily with the weather.

Layering keeps you in control of your sleep comfort without fiddling with your thermostat all night.

Setting Ideal Bedroom Temperature

Thermal comfort isn’t just about what’s on your bed—it’s also about the room around you. According to sleep scientists, the ideal bedroom temperature is 60–68 °F (15–20 °C). Temperatures above 70 °F (21 °C) can delay REM sleep and increase restlessness. Cooler temps help your body naturally signal it’s time to rest, thanks to reduced core temperature and better melatonin production.

Here are easy, effective ways to set your room up for thermal success:

• Smart thermostats: Automate your temperature changes based on bedtime and season.
• Blackout curtains: Block out early sun and daytime heat buildup.
• Fans or ceiling ventilation: Improve airflow without dropping the temp too drastically.
• Warm baths or showers: Help jumpstart the body’s cooling cycle before bed.

Looking for more detailed control tips? Visit our bedroom temperature optimization guide.

When your room supports your natural temperature rhythm, better sleep follows.