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Falling asleep shouldn’t feel like a battle between being too warm or too cold. The best room temperature for sleeping can make all the difference in how quickly you drift off and how rested you feel in the morning. As bedtime approaches, your body temperature naturally drops, signaling the brain to release melatonin, a hormone that helps regulate the circadian rhythm. When your bedroom temperature supports this natural cooling process, you’re more likely to experience deeper, more restful sleep.
Even a small change of a few degrees Fahrenheit can decide whether you wake alert or groggy. Finding your ideal sleeping temperature and creating a comfortable sleep environment helps your body cool naturally, so you can fall asleep faster and stay asleep longer.
Most sleep specialists recommend keeping the room temperature between 60 and 67°F (15.5–19.5°C) for the best temperature for sleep. Within this range, the body cools efficiently, muscles relax, and breathing becomes steady.
Your core body temperature drops slightly as part of your body’s circadian rhythm before bedtime. Keeping your bedroom within this range helps support natural thermoregulation, so you can enter deep, uninterrupted sleep.
Research shows that cooler sleeping conditions improve sleep quality by supporting both slow-wave sleep and rapid eye movement (REM) sleep, the stages associated with recovery and memory. When the ambient temperature stays within the 60–67°F range, body heat can be released naturally, helping blood vessels expand and improving blood flow. These processes also promote melatonin production and keep sleep cycles steady (Okamoto-Mizuno & Mizuno, 2012)2.
Cooler rooms reduce overheating and may help prevent awakenings, allowing the body’s circadian rhythm to remain stable throughout the night.
Some people sleep comfortably at 70°F, while others find it just warm enough to disrupt sleep. Factors such as bedding type, airflow, and humidity influence comfort levels.
If your thermostat set stays near 70°F, improve airflow with air conditioning or a small fan. Use breathable sheets to prevent retaining heat, and adjust slowly until you find the optimal sleeping temperature that helps you stay asleep through the night.
The sleep environment directly affects how the brain and body recover overnight. Too much heat or cold can disrupt sleep, affect sleep cycles, and interfere with the body’s natural rhythm.
A hot room prevents the body from cooling off completely. Overheating often leads to night sweats, tossing, and short bursts of wakefulness. These interruptions can reduce both slow-wave sleep and rapid eye movement sleep, limiting the body’s ability to repair and recharge.
A warm environment also increases cardiovascular system activity, making it harder to relax. Keeping the bedroom cool with proper ventilation, breathable bedding, and light fabrics can improve sleep and reduce poor sleep quality.
Cold air can have a flipside problem. When you start to shiver, muscles tighten, and the body expends energy to warm itself. That reaction can cause trouble sleeping or premature waking.
Instead of raising the thermostat, layer blankets that you can adjust throughout the night. Warm socks or a soft wrap around the neck keep warmth where it’s needed without stifling airflow. This balance keeps core body temperature steady and supports restful sleep.
The ideal temperature range shifts slightly across life stages. Children, infants, and older adults respond differently to ambient temperature because of differences in metabolism and heat regulation.
Keeping a nursery between 68 and 72°F helps protect newborns from hypothermia, since infants cannot regulate body temperature as efficiently as adults. Research by Merazzi et al. (2020) found that even small drops in temperature after birth can affect stability, emphasizing the need for consistent warmth from delivery through nursery admission1. Using breathable sleepwear and avoiding heavy blankets helps maintain a safe sleep environment that supports growth and comfort.
As metabolism slows, many older adults feel cold more easily. A slightly warmer room temperature combined with layered bedding keeps them comfortable without excess heat. A bedroom cool enough to encourage melatonin release but warm enough to prevent stiffness supports blood flow and overall well-being through the night.
A steady bedroom temperature helps keep the circadian rhythm stable. Even small adjustments, like better airflow or lighter bedding, can improve sleep quality and prevent nighttime awakenings.
Set your thermostat between 60–67°F and avoid large swings in temperature. Sudden changes can disrupt sleep by confusing the body clock. Consistency allows your core body temperature to drop naturally for a more restful sleep.
A fan promotes airflow, reduces humidity, and produces gentle background noise that masks external sounds. If you use air conditioning, keep it moderate to avoid drying out your skin. The goal is a balanced ambient temperature that stays cool, calm, and comfortable.
Your choice of bedding affects body heat retention. Cotton or linen work best in warm months, while flannel or down provides warmth in winter. Rotating fabrics each season helps maintain a comfortable sleep environment and prevents poor sleep quality.
Gel-infused pillows and cooling mattress pads help draw away excess body heat. These tools keep your body cool and support steady blood flow through the night, especially if you tend to sleep hot.
Closing blinds or curtains during the day blocks sunlight and prevents excess heat buildup. This helps maintain an even room temperature and makes it easier to fall asleep once evening arrives.
Beyond temperature, light and noise also shape your ability to fall asleep and stay asleep. Creating a calm, dark sleep environment helps the body clock signal rest more effectively.
Darkness stimulates melatonin production, while quiet surroundings support restful sleep. Use blackout curtains and silence devices an hour before bed to help your circadian rhythm align naturally.
Gentle stretches, reading, or a warm bath lower core body temperature and relax the cardiovascular system. A consistent routine reminds your body it’s time to unwind.
The blue light from devices delays melatonin production and can disrupt sleep. Turning off screens an hour before bed lets your body cool naturally, leading to smoother, slow-wave sleep.
Keeping your bedroom temperature between 60 and 67°F can transform how you rest. Cooler rooms help your body cool efficiently, balance sleep cycles, and support melatonin release.
Simple habits like adjusting airflow, switching bedding, or dimming lights can improve sleep within days. For additional support, sleep-focused supplements or tools can complement a nightly routine aimed at balance and recovery.
Quality sleep starts with the right environment and the right support. Mellodyn Sleep Easy promotes restful, natural sleep with ingredients that help your body relax and maintain a steady sleep rhythm. It’s a gentle way to support deep, refreshing rest each night.
Sleep peacefully. Start with Mellodyn Sleep Easy today.
What temperature should your bedroom be at night?
Experts recommend 60 – 67 °F for the best room temperature for sleeping, supporting steady rest and recovery.
Do you sleep better in a cold or warm room?
Most people rest more deeply in a cooler space because it encourages melatonin production and balanced REM sleep.
Is 65 degrees too cold for sleeping?
For adults, 65 °F is close to the perfect temperature—add or remove a layer to stay comfortable through the night.
What is the best sleeping temperature for a baby?
A safe range is 68 – 72 °F, warm enough for comfort yet cool enough to avoid overheating.
Does the ideal sleep temperature change with age?
Yes. Infants and older adults often prefer slightly warmer room temperatures to maintain comfort and uninterrupted rest.
References
Merazzi, D., Bresesti, I., Tagliabue, P., Valsecchi, M. G., De Lorenzo, P., Lista, G., & Collaboration Group (2020). Body temperature at nursery admission in a cohort of healthy newborn infants: results from an observational cross-sectional study. Italian journal of pediatrics, 46(1), 46. https://doi.org/10.1186/s13052-020-0810-z
Okamoto-Mizuno, K., & Mizuno, K. (2012). Effects of thermal environment on sleep and circadian rhythm. Journal of physiological anthropology, 31(1), 14. https://doi.org/10.1186/1880-6805-31-14