The recipe for a good night’s sleep includes both your behavior and your environment. From procrastinating sleep and scrolling for hours to sleeping in an overly bright or noisy room, small adjustments can make a big difference to your sleep patterns.
One powerful environmental factor that can inhibit sleep is the bedroom temperature. But what is the best temperature for sleep, and how does it impact overall sleep hygiene? Let’s look at how the body functions during sleep, the way temperature impacts it, and ways you can find the right balance for yourself.
What happens to body temperature during sleep?
Your body temperature undergoes several changes as you progress through the different stages of sleep. These changes are part of the body's natural circadian rhythm and help facilitate restorative sleep. Here's how your body temperature fluctuates during sleep:
Sleep onset
As you prepare to fall asleep, your body temperature naturally begins to drop. This drop in temperature is essential for sleep initiation. The body's core temperature decreases as it redirects blood flow from the extremities (arms and legs) to the core (chest and abdomen), facilitating heat loss.
Non-REM sleep
During the initial stages of non-REM (NREM) sleep, including deep sleep, your body temperature continues to decrease. This cooling process is believed to help induce and maintain sleep. As you progress through deeper stages of NREM sleep, your body cools and your body temperature reaches its lowest point during the early part of the night.
REM sleep
Rapid Eye Movement (REM) sleep, which is the stage associated with vivid dreaming and cognitive processing, has a different impact on body temperature. During REM sleep, your body's ability to maintain a stable internal temperature is impaired. This can lead to variations in body temperature, including increased heat production in the brain and reduced peripheral heat loss.
Morning waking
As you approach the end of your sleep cycle and wake up, your body temperature begins to rise again. This increase in body temperature is a natural signal to your body that it's time to wake up. This temperature rise is also associated with the release of hormones like cortisol, which helps you feel more awake and alert.
It's important to note that disruptions in these temperature fluctuations can affect sleep quality. For example, sleeping in an environment that is too hot or too cold can interfere with your body's ability to naturally regulate its temperature. Creating a comfortable sleep environment that supports these natural temperature changes can contribute to better sleep quality and overall well-being.
Tips to create an optimal sleep environment
Ultimately, setting up a sleep environment that is of the right sleep temperature for you can greatly improve the quality of your sleep. Here are some tips to make your sleep experience more temperate.
- Set your ideal room emperature: The ideal room temperature for sleep is generally between 60 to 67 degrees Fahrenheit (15 to 19 degrees Celsius). Adjust it based on your personal comfort.
- Select the right bedding: Choose breathable and moisture-wicking bedding materials that help regulate temperature.
- Choose breathable pajamas: Opt for lightweight, breathable sleepwear that doesn't trap heat.
- Make sure your room is well ventialated: Ensure good airflow in your bedroom to prevent the room from becoming stuffy.
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Employ cooling techniques: If needed, you can use fans, air conditioning, or cooling mattress toppers to help regulate your sleep environment's temperature.
How your thermostat impacts sleep temperature
Your body’s temperature regulation system plays a number of key roles. It can raise your internal temperature as a defense mechanism against viruses and bacteria (this is what causes a fever), and it can induce autonomic functions like sweating or shivering as a defense against extremes in ambient temperature.
Your body — particularly, your hypothalamus — adjusts or shuts down several autonomic functions when you sleep. It adjusts your cardiovascular and respiratory system behavior, and during REM sleep it effectively shuts down your sweating and shivering responses, leaving you more susceptible to temperature changes. You’re more likely to wake up when it’s too hot, or too cold.
There’s another practical reason for this, that has nothing to do with your body. Many homes use a single thermostat to control the entire home environment, and it’s usually situated in a living area.
If it’s left in automatic mode overnight, it’s going to adjust heating and cooling based on the ambient temperature of a large, empty room, rather than your bedroom, which is likely smaller and being warmed by your body heat. That’s why sleep experts recommend installing a thermostat in your bedroom (even if it’s a portable heater or cooler) and turning off the central heating and cooling system. You might just save money on your utility bill, too.
Scientists have determined the ideal sleeping temperature
Empirical data has shown that the ideal sleeping temperature is 65 degrees Fahrenheit, or about 18 degrees Celcius. That’s a little cooler than the ideal ambient temperature during the day, because our bodies expect it to be cooler.
Your circadian rhythm is still set up to be in service to your ancestors, who lived in an age before electric lighting and sophisticated climate control systems. The main influencer is light exposure. When it’s bright, your body does everything it can to keep you awake, and when it’s dark, it does its best to help you to sleep.
But, ambient temperature also affects your body’s sleep cycle. Your body even lowers your internal temperature by as much as two degrees when you’re ready to go to sleep, to get it closer to the expected cooler ambient temperature.
While it’s light exposure that’s the primary influence on your sleep cycle, a sleeping environment that’s too warm can cause restless sleep because your body isn’t getting the “it’s getting colder, so you should be sleepy” signal.
How to find your personal best temperature for sleep
Though we know the ideal sleep temperature is 65 degrees Farenheight, it can vary from person to person. Each individual brings certain variations based on preferences and factors such as metabolism and clothing.
However, even with these individual variations, the optimal sleep temperature is still around 60 to 67 degrees Fahrenheit (15 to 19 degrees Celsius). Here are some reasons your preferences might fluctuate and ways to find your optimal temperature for quality sleep under different circumstances:
Test out cooler temperatures
Some people find that a slightly cooler room temperature can help facilitate the natural drop in core body temperature that occurs during sleep onset. This temperature range is thought to promote better sleep quality by supporting the body's circadian rhythm.
Respect your personal preference (and that of your co-sleeper)
Some people might prefer a slightly warmer sleep environment, while others might enjoy cooler temperatures. It's important to listen to your body and adjust the room temperature and bedding according to your comfort.
Adapt to seasons
You might need to adjust your sleep environment temperature depending on the season. During colder months, you might need to keep the room warmer, and during warmer months, you might need more cooling.
Experimentation
If you're unsure about the best sleep temperature for you, consider experimenting with different settings over a period of time. Pay attention to how you feel in the morning, whether you're waking up feeling rested, and if you're experiencing any sleep disturbances.
You might find that the best sleep temperature for you does not fit within the general guideline. The key is to find a temperature that allows you to fall asleep easily, stay asleep throughout the night, and wake up feeling refreshed and rested.
Does the optimal sleep temperature change based on your age?
Yes, the optimal sleep temperature can vary based on age due to differences in metabolic rate, sensitivity to temperature changes, and overall comfort preferences. Here's how optimal sleep temperature might change across different age groups:
Infants and babies
The recommended sleep temperature for infants is generally between 68 to 72 degrees Fahrenheit (20 to 22 degrees Celsius). Babies are more sensitive to temperature fluctuations, and their bodies have a harder time regulating temperature, so it's important to keep their sleep environment comfortably cool and avoid overheating.
Children
Children tend to have similar temperature preferences to adults, but they might require slightly warmer sleep environments. A range of 65 to 70 degrees Fahrenheit (18 to 21 degrees Celsius) is often considered suitable for children's sleep.
Teens and adults
The optimal sleep temperature for most teenagers and adults is around 60 to 67 degrees Fahrenheit (15 to 19 degrees Celsius). This range aligns with the body's natural temperature drop during sleep onset and supports the circadian rhythm for better sleep quality.
Elderly individuals
As people age, their ability to regulate body temperature might change. Older adults might prefer slightly warmer sleep environments to counter the decrease in natural body heat production. A range of 65 to 72 degrees Fahrenheit (18 to 22 degrees Celsius) might be more comfortable for elderly individuals.
Health conditions
Certain health conditions and medications can affect temperature regulation. Individuals with conditions such as menopause, thyroid disorders, or cardiovascular issues might have different temperature preferences. It's important for them to find a sleep environment that suits their needs.
Some people naturally prefer cooler temperatures, while others feel more comfortable in slightly warmer environments. Paying attention to your body's cues and adjusting your sleep environment accordingly is key to achieving restful sleep, regardless of your age.
How uncomfortable sleep atmospheres impact rest
In short, it’s not just the tossing, turning, and night sweats or chills. Sleeping in an environment that’s too hot or too cold can have a tremendous effect on how well you do when you’re awake.
Sleeping too hot
The deepest form of sleep is called slow-wave sleep. For most people, this slow-wave sleep period lasts for up to 90 minutes toward the beginning of the night. Many experts believe this is the period during which your brain does its internal housekeeping.
It’s critical to feel mentally sharp and rested during the day. But, researchers have observed that a higher core body temperature interferes with the ability to properly enter the slow-wave sleep phase.
A lack of slow-wave sleep can also affect your immune system and ability to recover from stress or injuries. If you find colds lingering longer than they should, it’s a good opportunity to look at your sleeping environment and ensure that it provides the proper temperature range to allow for deep slumber.
Sleeping too cold
Sleeping in an environment that’s too cold has its own set of consequences. It’s been linked to a higher incidence of heart attacks and blood pressure. It’s common for your blood pressure to surge in the morning, but a too-cold room can cause your sympathetic body system to overcompensate and create a higher-than-normal blood pressure surge.
Tips for creating a cool sleep environment
Creating a cool sleep environment can significantly improve your sleep quality, whether you have access to a thermostat or not. Here are some strategies you can use to cool down and achieve a comfortable sleep environment in both scenarios:
With a thermostat
- Adjust the thermostat: This is the most obvious tip. Set your thermostat to a temperature between 60 to 67 degrees Fahrenheit (15 to 19 degrees Celsius) before bedtime. This temperature range is generally considered optimal for sleep.
- Use a programmable thermostat: If possible, use a programmable thermostat to automatically lower the temperature before you go to bed and raise it slightly in the morning.
- Cooling fans: Use ceiling fans or portable fans to circulate air in the room. Fans can help create a gentle breeze and distribute cooler air throughout the space.
- Air conditioning: If you have air conditioning, use it to maintain a comfortable temperature in your bedroom. Make sure the vents are not blowing directly onto your bed.
- Cooling mattress and bedding: Invest in cooling mattress pads or cooling sheets. These products are designed to wick away moisture and heat, keeping you cool throughout the night.
Without a thermostat
- Natural ventilation: Open windows during the evening to allow cooler outdoor air to circulate through your room. Close them in the morning to trap the cool air inside.
- Cross ventilation: Create cross-ventilation by opening windows on opposite sides of the room. This can help facilitate airflow and keep the room cooler.
- Cooling techniques: Use techniques like a damp cloth or a bowl of ice in front of a fan. The fan will blow cooler air around the room as the ice evaporates.
- Use light bedding: Opt for lightweight and breathable bedding materials to prevent trapping heat. Cotton sheets and blankets are good choices. If you’re too cold, keep extra blankets nearby.
- Find the best mattress for you: Some foam mattresses can trap heat, making you warmer at night. If you find yourself overheating or are a hot sleeper, you may want to consider a mattress with better airflow.
- Cooling pillows: Consider using cooling pillows that are designed to regulate temperature and prevent your head from getting too warm.
- Elevate your bed: If you have a bed with space beneath it, consider elevating it slightly to allow air to circulate beneath the bed, which can help keep the mattress cooler.
Remember that personal preferences vary, so you might need to experiment with these strategies to find the best combination for you.
Sleep better by finding your ideal sleep temperature
Applying these simple fixes is the first step toward better sleep health. Proper sleep health isn’t entirely dependent on diet and exercise. If you’re feeling overwhelmed or having trouble sleeping, a BetterUp sleep coach can help. They take a holistic approach to improving clients’ sleep to create a restful sleep environment that fits your lifestyle.
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