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:
| Age Group | Temperature Range (°F) |
|---|---|
| Infants | 69°F (20.5°C) |
| Adults | 60–69°F (15.6–20°C) |
| Older Adults | 68–77°F (20–25°C) |
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
| Sleep Stage | Impact of Temperature |
|---|---|
| NREM Stage 1 | Cooling body signals shift from wake to sleep. |
| NREM Stage 2 | Cool air deepens this light sleep phase. |
| NREM Stage 3 | Chilly rooms support slow-wave, restorative sleep. |
| REM Stage | Heat shortens this critical dreaming stage. |
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
- Blackout Curtains: Reflect heat and block light during hot days.
- Bedside Thermometer: Helps you monitor room temp and adjust as needed.
- 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.
