Toss and Turn No More: The Best Temperature for Sleeping

C.E. Larusso
Written by C.E. Larusso
Updated January 10, 2022
A happy woman laying on bed
Photo: Daly and Newton / OJO Images / Getty Images

Highlights

  • The best temperature for sleep is between 60 and 67 degrees Fahrenheit

  • Sleeping in a hot room can disrupt REM sleep

  • Put down the screens, install blackout curtains, and invest in a white noise machine to create an optimal sleep environment

Get quotes from up to 3 pros!
Enter a zip below and get matched to top-rated pros near you.

While the effect temperature has on sleep is still being studied, much research has been done on a related topic: the best temperature for sleeping. If your partner insists on keeping the bedroom a toasty 75 degrees, you can now argue that scientists say that’s not advised. Keep your bedroom 60 to 67 degrees Fahrenheit to sleep like a baby.

What Is the Best Temperature for Sleeping?

Everybody is different, but scientists believe that the best temperature for sleeping is between 60 to 67 degrees Fahrenheit. Your circadian rhythm dictates your sleep-wake cycle and the amount of energy you need throughout the day, as well as the average temperature of your body. 

As you get closer to bedtime, your body temperature drops, indicating to your brain that it’s time for bed. Similarly, as the sun comes up, your body temperature begins to rise again, signaling a new day is ahead. 

Researchers at the University of Michigan discovered that our circadian clock monitors the external temperature to know when to tell our bodies to sleep, which is why the temperature of your bedroom is important.

How Temperature Affects Your Sleep

If the temperature in your room is too hot, you’ll likely have trouble falling asleep for the reasons we outlined above, but you’ll likely also have trouble staying asleep. Some studies have shown that warm environments disrupt REM sleep—the deepest sleep—which helps to regulate mental concentration and mood. 

Generally speaking, anything above 70 degrees is considered too hot for optimal sleep.

On the flip side, if the room is too cold—below 60 degrees Fahrenheit—your body might work extra hard to get warm and back to that ideal 60 to 67-degree range. When this happens, blood vessels become constricted and breathing becomes shallow, putting pressure on your cardiovascular system.

Tips for Good Sleep Hygiene

Light interior of cozy bedroom
Photo: jozzeppe / iStock / Getty Images Plus / Getty Images

Here are some tips to ensure your sleeping hours are deeply restful so you can take on each new day with gusto.

  • Set the thermostat to the temperature that best works for you between 60 and 67 degrees Fahrenheit.

  • If you don’t have air conditioning, install a fan to circulate air.

  • Cut back on caffeine and high-sugar foods, which can increase your body’s internal temperature.

  • Invest in breathable bedding, made from linen or eucalyptus, as well as pillows designed for better sleep and mattresses with thermal-regulating properties and materials.

  • Keep your room dark by installing blackout curtains.

  • Cut out loud sounds like televisions and radios, and replace them with a gentle white noise machine.

  • Paint your bedroom blue! This color has been shown in studies to trigger a sleepy state of mind.

  • Avoid screens (smartphones, tablets, and computers) before bedtime; the blue light from these devices can interfere with your circadian rhythm.

Need professional help with your project?
Get quotes from top-rated pros.