Herbie Murray
Getting a good night's sleep is essential for overall health and well-being, and one crucial factor that can impact sleep quality is the temperature of the environment in which we sleep. While some people are hot sleepers who tend to feel warm and sweaty during sleep, others are cold sleepers who often experience chills and shivering throughout the night. Finding the ideal temperature for sleep can be challenging, as individual preferences vary, and factors such as bedding, clothing, and external weather conditions also come into play. However, experts generally recommend a cooler sleeping environment, typically suggesting a range of 60 to 68 degrees Fahrenheit for optimal sleep.
| Characteristics | Values |
|---|---|
| Suggested sleeping temperature | 60-68°F (15.5-20°C) |
| Ideal sleeping temperature | 60-67°F (15.6-18.3°C) |
| Temperatures that disrupt sleep | Above 75°F (23.8°C) and below 54°F (12.2°C) |
| Temperature that promotes insomnia | 70-75°F (21-23.8°C) |
| Room temperature for infants | Bump up the temperature by a degree or two |
| Temperature that may increase the risk of SIDS | Higher temperatures |
| Temperature that helps in reducing insomnia | 60-68°F (15.6-20°C) |
| Temperature that increases melatonin production | 60-68°F (15.6-20°C) |
| Temperature that may affect sleep quality | Too cold or too hot |
| Temperature that may cause sleep disturbances | Less than 60°F (15.6°C) |
| Temperature that may affect the drop in body's internal temperature | Too hot or too cold |
| Temperature that may cause discomfort | Less than 60°F (15.6°C) |
| Temperature that may cause sluggishness | Less than 60°F (15.6°C) |
| Temperature that may affect the body's natural ways to support a good night's sleep | Too hot |
| Temperature that may cause sleep disturbances in winter | Less sunlight exposure |
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What You'll Learn
Cooler temperatures are ideal for sleep
Cooler temperatures are better for sleep because they facilitate the body's natural temperature decrease, which occurs around two hours before sleep. This cooling process is part of the body's circadian rhythm, or body clock, which lowers the core body temperature by as much as two degrees during the night. Keeping the bedroom cooler reinforces this natural instinct to sleep. A suggested sleeping temperature is between 60 and 68 degrees Fahrenheit, as this range helps the body release melatonin, a hormone that aids sleep and has anti-aging properties.
There are several ways to cool down your bedroom. You can use a fan, air conditioning, or both. However, avoid pointing the fan directly at you all night, as this can cause morning aches. Instead, fill a mixing bowl with ice and place it in front of the fan for a refreshing blast of air. You can also try a cooling pillow, which uses gel to draw heat away from your head, or a cooling mattress topper, which is infused with gel or made of breathable latex to regulate temperature.
If you are feeling too cold, you can always add more layers to your bedding or adjust the thermostat a few degrees warmer. However, it is best to avoid higher temperatures, as these can increase the risk of sudden infant death syndrome (SIDS) and cause restless sleep for adults.
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Hot sleepers and cold sleepers
Whether you are a hot sleeper or a cold sleeper, it can be challenging to find a temperature that will help you sleep soundly through the night. Hot sleepers tend to experience night sweats and frequent wake-ups caused by a room or bed that is too warm. On the other hand, cold sleepers typically feel chilly and may even shiver throughout the night.
If you are a hot sleeper, experts recommend lowering the temperature in your room at night to somewhere in the range of 60 to 68 degrees Fahrenheit. You can also use curtains to block out sunlight during the day and a fan to regulate the temperature of your bedroom and improve ventilation. If you have a memory foam mattress, you may want to try a cooling mattress topper, as memory foam beds retain heat and create a warm sleeping surface. Hybrid mattresses with gel-infused foam tops and innerspring coils below are a good alternative to memory foam beds, as they are more breathable and have better responsiveness.
If you are a cold sleeper, you should try wearing socks or silk pyjamas to bed, or using an extra blanket to warm up. Traditional memory foam mattresses are a good option for cold sleepers, as they retain heat and create a warm sleeping surface. Hybrid mattresses with foam tops are also a good choice for a cosy sleep experience.
It is possible for hot sleepers and cold sleepers to coexist in the same bed. If you are sharing a bed with a partner or a pet, you can make use of their body heat to keep warm. If you have a queen-size mattress, consider buying a king-size blanket to prevent one partner from feeling cold and shivering, and to reduce shifting when one person gets in or out of bed.
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Memory foam mattresses can make you hotter
Memory foam mattresses have become increasingly popular over the past three decades due to their pressure-relieving qualities and affordable price tags. However, they have also gained a reputation for sleeping hot. This is because memory foam is activated by body heat, softening and conforming to your body. As a result, memory foam can retain heat, making you hotter.
Memory foam mattresses can be particularly problematic for "hot sleepers", who tend to feel too warm and sweaty during the night. If you sleep with a partner or a pet, their body heat may also contribute to the warmth of the mattress. In addition, solid bed foundations can trap extra heat—using a slatted bed base can improve airflow and help move body heat away from the mattress.
To combat this issue, some memory foam mattresses now incorporate temperature-regulating technology. For example, gel beads can be added to memory foam to make the bed feel cooler and help dissipate body heat. Similarly, graphite is mixed into memory foam layers to draw heat away from the surface of the bed. Copper can also help move heat away from your body and diffuse it.
Phase Change Materials (PCMs) are another innovation in temperature regulation. PCMs are substances that use chemical bonds to change from one phase to another, allowing them to regulate temperature by absorbing, storing, and releasing heat as needed. Open-cell foam is designed with air pockets to promote airflow and prevent heat from becoming trapped in the bed.
If you're considering purchasing a memory foam mattress, look for one that incorporates these cooling technologies. Alternatively, you can invest in a cooling mattress topper made from latex or infused with gel to help regulate temperature. By taking advantage of these options, you can enjoy the benefits of a memory foam mattress without sacrificing your sleep quality due to overheating.
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Cool rooms can enhance your mood
Cool rooms can also improve your sleep quality, which can, in turn, improve your mood. When you're hot, your body works in overdrive to keep you cool and maintain a safe internal temperature. All that hard work can drain your energy and leave you feeling sluggish. Sleeping in cooler temperatures can help reduce certain types of insomnia. Experts say that the ideal temperature for sleep is between 60 and 68 degrees Fahrenheit.
If you sleep on a memory foam mattress, you may find that it traps heat and makes you hotter. You can find cooling mattress toppers to help with this. Many cooling foam toppers are infused with gel for temperature regulation. A latex topper is another excellent option to cool you down while sleeping. Latex is naturally breathable and unlikely to accumulate heat. Plus, some latex toppers have a breathable cover for enhanced cooling.
If you tend to feel hot and sweaty during the night, try setting your home's thermostat lower before bed. You can also use a fan to regulate the temperature of your bedroom while also circulating the air. Another reason to sleep with a fan on is that the air will help evaporate any sweat that forms on your body while you’re sleeping.
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Warmer temperatures can disrupt sleep
When you are hot, your body works harder to cool you down and maintain a safe internal temperature. This can leave you feeling tired and sluggish the next day. If your body is hot due to stress, you will need to cool down your environment to signal to your body that it is bedtime.
A hot room can also cause you to have restless sleep, as it can decrease the amount of slow-wave sleep or REM sleep you get. A temperature between 70 and 75 degrees Fahrenheit promotes insomnia, according to Alon Avidan, MD, MPH, director of the UCLA Sleep Disorders Center. Alberto Rafael Ramos, MD, the research director of the sleep disorders program at the University of Miami Miller School of Medicine, agrees that this temperature range is too high.
To combat hot temperatures while sleeping, you can try lowering the thermostat, using a fan, or installing air conditioning. You can also try a cooling pillow, which uses a gel to draw heat away from your head.
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Frequently asked questions
The ideal room temperature for sleeping is said to be between 60°F and 68°F (15.6°C and 20°C). However, this may vary from person to person, and some suggest a range of 60°F to 67°F (15.6°C and 18.3°C) for optimal sleep.
Sleeping in a cool room is generally recommended over a hot room. As our body temperature drops when we sleep, a cool environment can facilitate this process and promote deeper sleep. However, a room that is too cold can also disrupt sleep, so a balance is necessary.
To make your room cooler, you can use air conditioning, fans, or open windows. You can also try cooling mattress toppers or pillows, and wear lightweight clothing to bed.
Cold winter weather can impact indoor air quality, leading to drier air and potential discomfort. It can also reduce sunlight exposure, affecting our circadian rhythms and sleep patterns. Warmer outdoor temperatures may also make it challenging to sleep due to increased humidity.
