The Best Temperature for Sleeping (According to Science)

Temperature is one of the most underrated factors in sleep quality. You can have the perfect mattress and a consistent schedule, but if your bedroom is too warm, your sleep will suffer.

The Ideal Sleep Temperature: 65-68°F (18-20°C)

The National Sleep Foundation recommends 65-68°F as the optimal bedroom temperature for sleep. This range supports the natural drop in core body temperature that initiates and maintains sleep. Your core temperature needs to drop about 2-3°F to fall asleep, and a cool room facilitates this drop.

Why Temperature Matters So Much

Your circadian rhythm controls both your sleep-wake cycle and your body temperature. In the evening, your core temperature starts to drop, signaling to your brain that it's time to sleep. If your room is too warm, it prevents this temperature drop, making it harder to fall asleep and harder to stay in deep sleep.

What Happens When Your Room Is Too Warm

• Longer time to fall asleep: Your body can't cool down fast enough.
• Less deep sleep: A room above 72°F can reduce deep sleep by 25% or more.
• More nighttime awakenings: You wake up sweating and uncomfortable.
• Less REM sleep: REM sleep is also affected by high temperatures.

How to Cool Your Bedroom

• Use a fan strategically. Point a box fan out the window to push hot air out.
• Use a cooling mattress pad. Gel-infused memory foam or phase-change materials help regulate temperature.
• Take a warm shower 1-2 hours before bed. The subsequent drop in body temperature triggers sleepiness.
• Use breathable bedding. Cotton, bamboo, or linen breathe better than polyester.
• Stick one foot out from under the covers. Seriously, it works. Your feet have blood vessels close to the surface that radiate heat efficiently.

Set your bedroom temperature and sleep schedule with our free Sleep Calculator.

Frequently Asked Questions

Is 72°F too warm for sleeping?

For most people, yes. 72°F is comfortable for daytime but warm for sleep. Sleep quality significantly declines above 70°F. Start at 70°F and gradually lower it.

Should I sleep with a fan on?

Yes, if it helps you stay cool. Fans circulate air and create a gentle breeze that helps evaporate sweat. The white noise is a bonus.

Why do I kick off the covers at night?

Your body is overheating. This is normal during REM sleep, when temperature regulation is impaired. If you're consistently kicking off covers, your room is probably too warm or your blanket is too heavy.

Is it better to sleep in a cold room with warm blankets or a warm room with light blankets?

Cold room with warm blankets. Your body can adjust warmth by adding or removing blankets, but it can't cool itself down in a warm room.