Colin Snow
There are many factors that can affect your sleep temperature, from what you wear to bed to your room's temperature. Research shows that a lower body temperature and loss of body heat at bedtime can promote sleep onset and enhance slow-wave sleep. Sleeping in a cold room can improve your sleep quality and mood in several ways. It can also help lower your body temperature, making it easier to experience deep sleep. However, it is important to note that the ideal temperature for sleep varies for everyone depending on health and personal comfort preferences.
| Characteristics | Values |
|---|---|
| Ideal temperature for sleep | 60-68°F (65-68°F, 60-67°F, 60-68°F, 66°F) |
| Benefits of sleeping in a cold room | Fall asleep faster, fight insomnia, uninterrupted sleep cycles, enhance mood, improve sleep quality, stimulate melatonin production, reduce stress, save money, improve health |
| Risks of sleeping in a cold room | Hypothermia, sinus irritation, dry skin, static |
| Recommended minimum air temperature in the bedroom | World Health Organization recommends 18°C; European standard recommends 20°C for living spaces including bedrooms |
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What You'll Learn
A cooler room improves sleep quality
Sleep professionals recommend a bedroom temperature of 65–68 °F (18.3–20 °C). However, the ideal temperature varies for everyone, depending on health and personal comfort preferences. Some people may prefer a warmer environment, while others may prefer a cooler bedroom.
Sleeping in a cooler room can also help fight insomnia by lowering your body temperature and slowing down your metabolism, so you're less likely to wake up in the middle of the night. Additionally, cooler temperatures help with melatonin production, a hormone that promotes sleep, and can improve your mood by increasing serotonin levels.
To create a comfortable sleep environment, you can set your thermostat lower, use a fan, or take a warm shower or bath before bed, as warm water can stimulate your body to cool down. Keeping your bedroom cooler can improve your sleep quality and overall health and well-being.
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Cooler temperatures aid melatonin production
Sleep is highly dependent on an individual's core body temperature. A person's core body temperature is regulated by the hypothalamus and kept between 96.8 and 100.4 degrees Fahrenheit during every 24-hour cycle. Within a normal circadian rhythm, a warmer core temperature is associated with alertness and energy. When the core temperature drops, it signals the body to slow down and rest.
Sleeping in a cold room can improve sleep quality and enhance one's mood. Serotonin is a known mood-enhancer and the precursor for melatonin. This means that a good night's rest and having enough of these hormones in the brain can lead to feeling happier.
The ideal bedroom temperature varies for everyone, depending on health, comfort preferences, and individual biochemistries. Generally, a range between 60 and 70 degrees Fahrenheit is recommended for optimal sleep. However, it is important to ensure that the bedroom is not too cold, as extremely low temperatures can lead to discomfort and even hypothermia if one's body temperature drops too much.
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Cooler rooms can help combat insomnia
Insomnia is a common sleep disorder that can be caused by various factors, including high temperatures. A cooler environment can help combat insomnia and improve overall sleep quality.
Firstly, cooler temperatures aid in lowering the body's core temperature, which is crucial for sleep onset. Our bodies naturally cool down at night in anticipation of sleep, and maintaining a cooler bedroom reinforces this natural process. This drop in body temperature helps initiate drowsiness and prepares the body for rest.
Additionally, a study by the University of South Australia found that insomniacs have a higher core body temperature. By lowering the bedroom temperature, you can help reduce the heat that interrupts their sleep. This is especially beneficial if you tend to feel hot and sweaty at night, as it will help regulate your body temperature and prevent tossing and turning.
Cooler temperatures also stimulate melatonin production. Melatonin is a hormone that promotes sleep, and its increased production can lead to deeper and more restorative sleep. This is further enhanced by the fact that cooler temperatures help you stay asleep, allowing you to cycle through the critical sleep stages naturally.
While the ideal temperature varies for each individual, sleep professionals generally recommend a bedroom temperature between 60 and 68 degrees Fahrenheit for optimal sleep. This temperature range helps facilitate the drop in body temperature associated with sleep onset and can be achieved through adjustments such as lowering the thermostat or using a fan.
However, it is important to note that extreme temperatures can be detrimental. While a cooler environment is beneficial, ensure it is comfortable and not too cold, as this can also disrupt sleep. Finding your ideal temperature may involve some experimentation with different thermostat settings.
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Cooler rooms may help improve health
Secondly, cooler rooms can help combat insomnia by slowing down the metabolism, resulting in less energy spent during sleep. Insomniacs tend to have higher core temperatures, and lowering the bedroom temperature can help reduce this, facilitating sleep. Additionally, cooler temperatures stimulate melatonin production, a hormone that promotes sleep and enhances mood.
Thirdly, sleeping in a cooler environment can promote deeper and more restorative sleep. When the room is too hot, the body struggles to regulate its temperature, leading to restlessness. Cooler temperatures between 60 and 68 degrees Fahrenheit are ideal, as they align with the body's natural temperature regulation process, allowing for uninterrupted sleep cycles.
Furthermore, cooler rooms may offer health benefits beyond sleep improvement. A study published in the Diabetes Journal found that cooler temperatures stimulated brown fat growth. Brown fat helps protect against obesity and diabetes by aiding the body in burning energy.
However, it's important to note that individual preferences vary, and extreme cold temperatures can be uncomfortable and even pose health risks. The ideal bedroom temperature should be comfortable and aligned with personal preferences, typically within the 60s to low 70s Fahrenheit.
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There is such a thing as too cold
While sleeping in a cold room has proven benefits, there is such a thing as too cold.
Research shows that sleeping in a cold environment can significantly improve sleep quality. A cooler room helps lower your body temperature, making it easier to experience deep sleep. Lower temperatures also stimulate melatonin production, which promotes sleep. A 2022 study analysing wearable data on a large scale indicated that on warm nights when the temperature exceeds 86°F (30°C), sleep time declines.
However, if the room is too cold, your body temperature could lower too much, resulting in hypothermia. The Mayo Clinic states that a core body temperature below 95°F (35°C) can lead to hypothermia. While the ideal temperature varies for everyone, depending on health and personal comfort, sleep hygiene experts recommend keeping the thermostat somewhere in the 60s to low 70s°F (15°C to mid-20s°C). The World Health Organization recommends a minimum air temperature of 64°F (18°C) for bedrooms.
To find your Goldilocks zone, try a few different thermostat settings for a couple of nights each. If your thermostat is programmable, set temperatures to gradually cool off around your bedtime, and raise slightly before your alarm.
If you feel cold in your bedroom, your sleep quality may be affected. Participants in a study who felt cold in the bedroom exhibited higher PSQI (Pittsburgh Sleep Quality Index) scores, indicating poorer sleep quality.
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Frequently asked questions
The best temperature for sleep varies from person to person. However, research shows that the ideal temperature for sleep is somewhere in the 60s to low 70s °F (15.5°C to 21°C).
Sleeping in a cold room helps lower your body temperature, making it easier to experience deep sleep. Lower temperatures also stimulate melatonin production, which promotes sleep.
If the room is too cold, your body temperature could lower too much, resulting in hypothermia. Cool temperatures can also be risky if they coincide with certain health conditions.
If you feel hot and sweaty at night, try setting your thermostat to a lower temperature. You can also take a warm shower or bath before bed, as warm water stimulates your body to cool down.
