Is Your Bedroom Too Hot, Too Cold, or Just Right for Sleep?

The best temperature for sleep

Your age determines how much sleep you need every night. If you often stay up late, feel sleepy in the morning, or have trouble staying alert during the day, you probably need more sleep for your well-being.

One source suggests that the following sleep durations are appropriate for different age groups:

  • Four months to one year: 12 to 16 hours
  • One to two years: 11 to 14 hours
  • Three to five years: 10 to 13 hours
  • Six to 12 years: nine to 12 hours
  • 13 to 18 years: eight to 10 hours
  • Adults: at least seven hours

These are the minimum hours of sleep you should get every night – not occasionally. It’s important to maintain a regular sleep schedule.

Not getting enough sleep on a chronic basis can cause various health problems that you’ll want to avoid. Some of the potential consequences of insufficient sleep are:

  • Impaired memory
  • Mood swings
  • Difficulty focusing and reasoning
  • Increased risk of accidents
  • Weakened immune system
  • Elevated blood pressure
  • Poor balance
  • Diabetes
  • Heart disease
  • Weight gain
  • Reduced sex drive

But how much does the temperature of your bedroom affect your sleep quality? You may be surprised to learn that the optimal room temperature for sleep is not the same for everyone. In fact, it can vary depending on your age, health, and personal preference.

The General Range for Optimal Room Temperature

According to the National Sleep Foundation, a general range for the optimal room temperature for sleep is between 60 and 67 degrees Fahrenheit (15.6 and 19.4 degrees Celsius). This range of temperature is thought to actually help facilitate the stability of REM sleep, which is the stage in which you dream and consolidate memories.

The Factors That Influence Your Ideal Sleeping Temperature

A dog sleeping with a teddy bear

However, there is no one-size-fits-all recommendation. Some people may prefer a slightly warmer or cooler temperature, depending on their individual comfort level and sleeping habits. 

For example, if you tend to sleep with heavy blankets or pajamas, you may want to lower the thermostat a bit more. 

On the other hand, if you like to sleep with minimal clothing or bedding, you may want to raise the temperature a bit higher.

Additionally, some factors may affect your ideal sleeping temperature, such as:


Infants and older adults may benefit from a slightly warmer bedroom, as they have more difficulty regulating their body temperature. Infants may need a room temperature of up to 69 degrees Fahrenheit (20.5 degrees Celsius), while older adults may need a room temperature of at least 65 degrees Fahrenheit (18.3 degrees Celsius).

Health conditions: Certain medical conditions or medications may affect your body’s ability to thermoregulate, making you more sensitive to heat or cold. For example, people with thyroid disorders, diabetes, menopause, or Raynaud’s syndrome may need to adjust their bedroom temperature accordingly.

Seasonal changes: The outdoor temperature and humidity may also influence your preferred sleeping temperature. You may need to change your thermostat settings as the seasons change, or use fans, humidifiers, or dehumidifiers to create a more comfortable sleeping environment.

The Consequences of Sleeping Too Hot or Too Cold

Why is it important to find your best sleeping temperature? Because sleeping too hot or too cold can have negative consequences for your health and well-being.

Sleeping too hot can disrupt your REM sleep and make you more likely to wake up during the night. This can lead to reduced sleep quality, impaired memory, mood issues, difficulty concentrating, and increased risk of accidents. 

Moreover, sleeping too hot can cause excessive sweating, dehydration, skin irritation, and increased risk of infections.

Sleeping too cold can also interfere with your sleep by causing your body to work harder to keep you warm. This can result in shallow breathing, constricted blood vessels, and increased pressure on your cardiovascular system. 

Furthermore, sleeping too cold can cause muscle stiffness, joint pain, headaches, and colds.

The Tips for Finding Your Best Sleeping Temperature

Therefore, finding your best sleeping temperature is essential for getting a good night’s rest and staying healthy. Here are some tips to help you achieve that:

  • Experiment with different thermostat settings until you find the one that works best for you. You can use a thermometer or a smart device to monitor the temperature of your bedroom.
  • Use appropriate bedding and clothing for the season and your personal preference. You can layer blankets or sheets to adjust your warmth level throughout the night.
  • Avoid eating spicy foods or drinking alcohol or caffeine before bed, as these can raise your body temperature and make you sweat more.
  • Keep your bedroom dark and quiet to enhance your sleep quality. You can use curtains, blinds, shades, or eye masks to block out any light sources. You can also use earplugs, headphones, white noise machines, or fans to mask any noise disturbances.
  • Maintain good ventilation and air circulation in your bedroom. You can open a window or use an air conditioner or a fan to keep the air fresh and cool.

By following these tips, you can create a comfortable and cozy bedroom that will help you fall asleep faster and stay asleep longer. Remember that your best sleeping temperature may not be the same as someone else’s, so don’t be afraid to experiment and find what works for you. Your sleep and health will thank you for it.

The Benefits of Good Sleep Hygiene

Good sleep hygiene can have many benefits for your physical and mental health. Some of the advantages of getting enough quality sleep are:

  • Improved immune system function
  • Enhanced memory and learning
  • Better mood and emotional regulation
  • Reduced stress and inflammation
  • Lower risk of chronic diseases
  • Increased energy and productivity
  • Higher self-esteem and confidence

The Risks of Poor Sleep Hygiene

Poor sleep hygiene can have detrimental effects on your well-being. Some of the risks of getting too little or poor-quality sleep are:

  • Impaired cognitive performance
  • Increased irritability and anxiety
  • Higher susceptibility to infections
  • Altered hormone levels
  • Weight gain and obesity
  • Diabetes and metabolic syndrome
  • Cardiovascular problems and stroke
  • Depression and other mental disorders

The Tips for Improving Your Sleep Hygiene

A thermostat

If you want to improve your sleep hygiene, you can follow these tips based on the best practices and evidence from the web search results:

  • Create a relaxing bedroom environment that is quiet, dark, comfortable, and cool. You can use curtains, blinds, shades, fans, air conditioners, humidifiers, dehumidifiers, white noise machines, earplugs, eye masks, or other devices to enhance your sleeping conditions.
  • Keep a regular sleep schedule that allows for at least seven hours of sleep every night. Go to bed and wake up at the same time every day, even on weekends and holidays. Avoid changing your sleep routine too often or too drastically.
  • Increase bright light exposure during the day, especially in the morning. This can help regulate your circadian rhythm and make you feel more alert and energized. You can get natural sunlight by spending time outdoors or using artificial light sources such as lamps or light therapy devices.
  • Reduce light exposure in the evening, especially before bedtime. This can help promote the production of melatonin, a hormone that induces sleepiness. You can dim the lights in your house or use blue light blocking glasses or filters to limit the effects of artificial light from screens or devices.
  • Avoid caffeine late in the day, as it can keep you awake and interfere with your sleep quality. Caffeine is found in coffee, tea, energy drinks, chocolate, and some medications. You should avoid consuming caffeine at least six hours before bedtime.
  • Try hypnosis for sleep, as it can help you relax and fall asleep faster. Hypnosis is a state of focused attention and heightened suggestibility that can influence your thoughts, feelings, and behaviors. You can use self-hypnosis techniques or listen to hypnosis recordings or apps to induce a hypnotic trance before bed.
  • Avoid long naps during the day, as they can disrupt your sleep cycle and make it harder to fall asleep at night. If you feel sleepy during the day, limit your naps to 20 minutes or less and avoid napping after 3 p.m.
  • Don’t eat or drink late in the evening, as this can cause indigestion, heartburn, or frequent urination that can disturb your sleep. You should avoid eating heavy or spicy meals within three hours of bedtime. You should also avoid drinking alcohol or fluids within two hours of bedtime.
  • Exercise regularly, but not too close to bedtime. Physical activity can improve your physical and mental health and help you sleep better. However, exercising too late in the day can stimulate your body and make it harder to wind down. You should avoid vigorous exercise within three hours of bedtime.
  • Practice relaxation techniques before bed, such as meditation, breathing exercises, yoga, stretching, massage, aromatherapy, or listening to soothing music. These methods can help you reduce stress and tension and prepare your mind and body for sleep.

By following these tips for improving your sleep hygiene, you can enhance your sleep quality and quantity and enjoy the benefits of good sleep for your health and well-being.

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