Miya Pearson
Whether you prefer hot or cold when sleeping is a matter of personal preference, but there are some general guidelines that can help you determine what works best for you. The temperature of your environment plays a crucial role in the quality of your sleep. Sleeping in a room that is too hot or too cold can disrupt your sleep and even lead to adverse health effects. Generally, a cooler temperature is recommended for better sleep, as it encourages deeper sleep and can benefit your health in various ways. However, it's important to find a balance and ensure your bedroom temperature is not too extreme in either direction.
| Characteristics | Values |
|---|---|
| Ideal bedroom temperature for adults | 60-67° F (15-19° C) |
| Ideal bedroom temperature for babies and toddlers | 65-70° F |
| Ideal bedroom temperature for older adults | 68-77° F (20-25° C) |
| Temperature that promotes insomnia | 70-75° F |
| Temperature that is too cold | Below 60° F |
| Temperature range that is optimal for slow-wave sleep | 60-65° F (15.5-18.3° C) |
| Temperature that is too hot | Above 75° F |
| Temperature that affects sleep cycles more | Hot temperatures |
| Type of sleeper that experiences night sweats and frequent wake-ups | Hot sleeper |
| Type of sleeper that feels chilly and shivers | Cold sleeper |
| Type of mattress good for hot sleepers | Cooling mattress |
| Type of mattress good for cold sleepers | Memory foam mattress |
| Type of pajamas good for hot sleepers | Silk pajamas |
| Type of pajamas good for cold sleepers | Flannel pajamas |
| Type of blankets good for hot sleepers | Moisture-wicking blankets |
| Type of blankets good for cold sleepers | Wool, down, feathers, silk, cashmere fleece, cotton linen, and electric blankets |
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What You'll Learn
People are either hot sleepers or cold sleepers
Cold sleepers, on the other hand, tend to feel chilly while they sleep. They may wake up in the middle of the night wishing they had a warmer comforter or notice that their feet or other body parts feel cold. Both types of sleepers can experience interruptions to their sleep and circadian rhythms.
If you're a hot sleeper, experts recommend lowering the temperature in your room at night and using curtains to block out sunlight during the day. You can also invest in a cooling mattress, which is designed to keep hot sleepers comfortable. Mattresses with gel, copper infusions, or plant oils have a cooling effect. Additionally, natural fibres like cotton or linen are more breathable than polyester, which can trap heat. Moisture-wicking bedding and pyjamas can also help if you tend to sweat at night.
If you're a cold sleeper, you can try wearing socks or silk pyjamas to bed, or using an extra blanket to stay warm. Flannel pyjamas are a good option as they are made with extra plush material and are breathable, so you won't feel hot or sweaty. Down feathers, wool, silk, and cashmere fleece are also good options for comforters as they trap heat and keep out cold drafts. Electric blankets are another way to stay warm, and they are often not much more expensive than standard blankets.
While sleeping in a room that is too cold may not affect your sleep cycles as drastically as sleeping in a room that is too hot, it can still lead to other health issues. When the body gets too cold, it has to work harder to warm up, putting extra pressure on the cardiovascular system. Therefore, it's important to find the right balance and create a comfortable sleep environment, regardless of whether you're a hot or cold sleeper.
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The ideal bedroom temperature for adults is between 60 and 67° F
Keeping the bedroom cool is important for falling asleep and staying asleep with minimal interruptions. As bedtime approaches, the body temperature drops, coinciding with the release of melatonin, a sleep-promoting hormone. A bedroom that is too hot or cold can cause discomfort and restlessness, making it difficult to fall asleep and stay asleep.
For those who tend to sleep hot, lowering the temperature in the room and using curtains to block sunlight during the day can help. Natural fibres like cotton or linen for bedding and pyjamas can also aid in keeping cool as they offer more breathability compared to fabrics like polyester. Cooling pillows and mattresses can also be helpful for hot sleepers.
On the other hand, cold sleepers can try wearing socks or silk pyjamas to bed, using an extra blanket, or investing in an electric blanket to stay warm. It is important to note that sleeping in a room that is too cold may not affect sleep cycles as drastically as sleeping too hot, but it can lead to other health issues. The body has to work harder to regulate temperature, which can put extra pressure on the cardiovascular system.
Ultimately, the ideal bedroom temperature may vary from person to person, and it is important to find a comfortable range that suits individual needs.
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Cool temperatures can help you fall asleep and stay asleep
Our bodies are naturally programmed to fall asleep more easily when the temperature is cooler. As bedtime approaches, our body temperature drops, coinciding with the release of melatonin, the sleep-promoting hormone. Keeping the bedroom cool, between 60°F and 67°F (15°C to 19°C), can help maintain sleep throughout the night.
If your bedroom is too hot or cold, you are more likely to wake up. A temperature range of 70°F to 75°F (21°C to 24°C) is considered too warm and likely to promote insomnia. Sleeping in a hot room can cause a decrease in slow-wave sleep, leading to restlessness and trouble falling asleep.
Cooling mattresses and pillows are designed to keep hot sleepers comfortable. Mattresses infused with gel, copper infusions, or plant oils create a cooler foam. Similarly, cooling pillows help lower the brain's temperature, resulting in better sleep quality.
To stay warm in a cool bedroom, cold sleepers can opt for flannel pyjamas, which are made with extra plush material and are breathable. Layering with blankets made from feathers, down, wool, silk, or cashmere fleece can also help retain body heat.
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Hot temperatures can disrupt REM sleep
A good night's sleep is essential for overall health and well-being, and maintaining the right temperature in the bedroom plays a crucial role in achieving restful slumber. While individual preferences vary, with some identifying as ""hot sleepers" and others as "cold sleepers," it is generally agreed that hot temperatures can significantly disrupt REM sleep, leading to restlessness and sleep disruption.
REM sleep, or rapid eye movement sleep, is a vital stage of sleep during which we dream. It is essential for cognitive function and memory consolidation. However, when our bedrooms become too hot, our bodies struggle to maintain the optimal temperature for restful sleep. As a result, we may experience increased wakefulness and decreased REM sleep. This disruption can have negative consequences for our overall health and daily functioning.
Maintaining a cool bedroom environment is crucial for two main reasons. Firstly, as our bodies prepare for sleep, our core body temperature naturally decreases. A hot bedroom can counteract this natural cooling process, making it challenging for us to fall asleep and stay asleep. Secondly, a hot bedroom can cause our bodies to become too warm, leading to night sweats and discomfort. This increase in body temperature can interrupt the sleep initiation process and prevent us from reaching the deeper, more restorative stages of sleep.
To optimize sleep quality, it is recommended to keep the bedroom cool and comfortable. A suggested temperature range for adults is between 60 and 67 degrees Fahrenheit (15 to 19 degrees Celsius). This range promotes the stability of REM sleep and helps maintain a restful environment. For those who tend to sleep hot, lowering the temperature in the bedroom, using cooling bedding materials, and blocking sunlight during the day can help create a more conducive environment for sleep.
While sleeping in a hot bedroom can significantly impact REM sleep, it is also important to avoid extremely cold temperatures. Sleeping in a cold environment may not affect sleep cycles as drastically, but it can lead to health issues. When our bodies are too cold, they work harder to regulate temperature, constricting blood vessels and causing shallow breathing, which can put extra pressure on our cardiovascular system. Therefore, finding the right balance between hot and cold is essential for optimal sleep quality and overall well-being.
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Cold temperatures may not affect sleep cycles but can cause health issues
While sleeping in a cold room may not affect sleep cycles as drastically as sleeping in a hot room, it can still lead to health issues. When the body gets cold, it works harder to warm up, constricting blood vessels and causing shallow breathing, which puts extra pressure on the cardiovascular system.
Cold sleepers may wake up in the middle of the night feeling chilly and wishing for a warmer comforter. They may also experience shivering throughout the night. This can be mitigated by wearing socks or silk pyjamas to bed, using an extra blanket, or piling on comforters.
A room temperature of 60°F (15.6°C) is considered the lower limit for optimal sleep, with some recommending a range of 60°F to 67°F (15.6°C to 19°C). However, older adults may require warmer temperatures, ranging from 68°F to 77°F (20°C to 25°C).
In addition to temperature, factors such as humidity, bedding type, and mattress can also influence sleep quality. Maintaining indoor humidity levels between 25% and 40% in the winter can help alleviate irritated sinuses, dry skin, and static. Using a humidifier can be beneficial during the winter season, which is also prime time for colds and the flu, which can disrupt sleep.
Furthermore, certain mattresses, such as traditional memory foam, retain heat and create a warm sleeping surface, making them better suited for cold sleepers. On the other hand, cooling mattresses infused with gel, copper infusions, or plant oils are designed for hot sleepers.
It is important to note that individual preferences and variations exist, and finding the right temperature for sleep may require experimentation within the recommended ranges.
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Frequently asked questions
Most sources suggest that a cooler temperature is best for sleeping. The ideal temperature is said to be somewhere between 60°F and 68°F (15°C and 19°C).
A cool environment encourages better sleep because it helps the body to fall asleep faster. When the body is too hot or too cold, it spends energy trying to regulate itself, which can cause restlessness throughout the night.
You can try sleeping with a fan on, using thinner sheets, or purchasing a mattress with cooling technology, such as a hybrid mattress or one made from latex.
If you feel too cold, you can try sleeping with more blankets, wearing warmer clothes, or using a heated mattress pad. Traditional memory foam mattresses are also better suited for cold sleepers as they retain heat.
