What Is The Ideal Temperature For A Good Night'S Sleep?
If you have spent the night tossed and turned in an overly hot bedroom (or cringing in an otherwise cold one), you know temperature plays a fairly big part in getting a good nights sleep. If your room temperature is too warm or cold, your body may have trouble reaching the perfect setpoint to fall asleep. The wrong temperature in your room, either too hot or too cold, can make getting enough sleep challenging.
If your sleep environment is too warm or too cold, this may influence your body's drop in core temperature, causing you to experience interrupted sleep. According to some studies, the best temperature in your bedroom to sleep is 60-68 degrees Fahrenheit, which is cooler. For most people, your bedroom should never exceed 72 degrees Fahrenheit at night, and for those who do best when they are sleeping in cooler bedrooms, that should be even lower. Infants might require slightly higher bedroom temperatures to sleep, but you will want to avoid turning the temperature dial more than a couple of additional degrees to keep their tiny bodies from getting too hot.
If you want to try sleeping with a temperature of 65 degrees, one simple technique is to directly change the temperature of your room. The ideal sleeping temperature is 65 degrees Fahrenheit, as this supports your circadian rhythm. Sleep temperature recommendations may differ a bit, but a common rule is 65 degrees is a great place to set the thermostat for optimal sleep. Experts recommend that air temperatures of around 66-70 degrees Fahrenheit are optimal for sleep.
Keeping the temperature of the sleep area around 65 degrees, give or take a few degrees, is ideal. In light of the underlying physiology, sleep experts universally recommend keeping the temperature in your bedroom below your homes standard room temperature during daytime hours. Your body's temperature drops when you are asleep, and a cooler, but not freezing, room will help you get settled into a deep sleep and keep it going through the night.
Temperatures set below or above the recommended 65-69 degrees may cause disturbed, restless sleep, leaving you exhausted the following morning. Ideally, your bedroom should be around 60 degrees, but if this range feels too cold or hot for you, try making minor adjustments on the thermostat, or using fans or a space heater to alter your temperature. You can mitigate feelings of being too hot by setting the room between 60-67 degrees, sleeping with light-weight pajamas and bedding, taking a shower before you go to sleep, or using a fan.