Herbie Murray
Sleeping in a room that is too hot or too cold can disrupt your sleep. While individual preferences vary, sleeping in a cooler environment is generally considered ideal for falling asleep and staying asleep throughout the night. Sleeping in a cool environment can encourage deeper sleep and benefit your health in several ways. However, excessively low or high temperatures can affect sleep, and individual factors such as bedding, clothing, and body composition also play a role in temperature regulation during sleep.
| Characteristics | Values |
|---|---|
| Ideal sleep temperature | 60–68°F (15.5–20°C) |
| Benefits of sleeping in a cooler environment | Encourages deeper and more restorative sleep, increases melatonin production, reduces certain types of insomnia |
| Benefits of sleeping in a warmer environment | N/A |
| Mattresses for hot sleepers | Hybrid, latex, infused with gel, copper, or plant oils |
| Mattresses for cold sleepers | Memory foam, electric |
| Bedding for hot sleepers | Lighter, thinner |
| Bedding for cold sleepers | Heavier, electric blankets |
| Clothing for hot sleepers | Lighter |
| Clothing for cold sleepers | Warmer, more layers |
| Other ways to cool down | Fans, air conditioning, cooling pillows |
| Other ways to warm up | Cuddle with a partner or pet, take a warm bath or shower |
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What You'll Learn
A cooler environment is better for sleep
The ideal sleep temperature is between 60 and 68 degrees Fahrenheit. At this temperature, your body can release more melatonin, which is a sleep-promoting hormone. A cooler environment can also help reduce certain types of insomnia. If you're feeling too cold, you can always add more blankets or wear warmer clothing to bed.
Cooling memory foam mattresses infused with gel are designed to keep hot sleepers comfortable, while traditional memory foam mattresses, which retain heat, are better suited for cold sleepers. Electric blankets are another option for those who tend to sleep cold.
Overall, creating a comfortable sleep environment that aligns with your temperature preferences is crucial for getting a good night's rest. This may involve adjusting the thermostat, using fans or air conditioning, or choosing bedding and clothing that helps regulate your body temperature.
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The ideal sleep temperature is between 60-68°F
Temperature plays a crucial role in sleep. As you prepare for bedtime, your body temperature drops, coinciding with the release of sleep-promoting melatonin. Sleeping in a room that is too hot or too cold can disrupt your sleep.
Most people find that keeping their bedroom cool—within the 60 to 68°F range—results in higher sleep efficiency and less time spent tossing and turning. This is because being too hot while sleeping is linked to less time in the restorative sleep stage. Your body's ability to regulate its internal temperature fluctuates throughout the day, and it naturally cools down as you prepare for sleep.
However, it's important to note that the ideal sleep temperature may vary from person to person. Some people may prefer their bedrooms slightly warmer or cooler than the recommended range. Additionally, factors such as bedding, clothing, and health can influence your sleep temperature.
If you're a hot sleeper, consider using thinner sheets or a mattress with cooling features like gel or graphite. On the other hand, if you're a cold sleeper, you might benefit from an electric blanket or a memory foam mattress that retains heat. Ultimately, the key to getting quality sleep is finding a sleep routine that works for you and helps you feel rested.
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A warm shower can help you sleep
Whether you sleep better in a hot or cold environment depends on your individual preferences and your body's unique biochemistry. However, research suggests that most people sleep better in a cooler environment.
If you're a hot sleeper, taking a warm shower before bed might seem counterintuitive. However, warm water can stimulate your body to cool down, making it easier to fall asleep. This phenomenon is called the "warm bath effect." Warm showers can also help you relax, which can improve your sleep.
A warm shower or bath before bed can help lower your core body temperature, triggering your circadian rhythm and telling your body it's time to sleep. Research has shown that soaking in a bath between 104 and 109 degrees Fahrenheit for at least 10 minutes, about one to two hours before bed, results in better sleep quality. The warmth of the water increases blood flow to the surface of your body, especially in your hands and feet, which helps your body cool down.
If you're a cold sleeper, you may want to take measures to keep yourself warm at night, such as wearing more clothing to bed, using an electric blanket, or cuddling up with a partner or pet. Memory foam mattresses, which retain heat, may also be a good option for you.
Ultimately, the key to getting quality sleep is finding a sleep routine that works for you, whether that includes warm showers, cool bedding, or something else entirely.
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Clothing, bedding, and mattresses affect sleep
The clothing you wear to bed, your bedding, and your mattress can all influence your sleep quality.
Clothing
The type of clothing you wear to bed can impact your sleep. For example, wearing binding clothing at night can inhibit melatonin production, which regulates your sleep cycles. Cotton is a recommended sleepwear fabric as it is a natural fibre that is lightweight, soft, comfortable, and allows your skin to breathe. Silk and bamboo are also good alternatives. Wearing socks to bed can help you fall asleep faster, as having warm feet can help lower your blood pressure and prepare your body for sleep.
Bedding
Your bedding can also play a significant role in your sleep quality. Your pillow can affect your sleep by either preventing or causing neck pain and shoulder stiffness. A good pillow supports the head and neck, enforcing a healthy spinal alignment during sleep. Sheets can influence how your body temperature fluctuates throughout the night. Breathable sheets made from natural fibres like cotton and linen can help prevent you from waking up due to overheating.
Mattresses
The mattress you sleep on can significantly impact your sleep. A medium-firm mattress, especially one with adjustable firmness, promotes comfort, proper spinal alignment, and quality sleep. Memory foam mattresses of medium firmness have been found to reduce pain and help people fall asleep faster. Mattresses also influence temperature regulation and pain alleviation. An unsuitable mattress can cause discomfort, nighttime awakenings, back pain, and headaches.
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Sleeping hot/cold is linked to depression/anxiety
There is no one-size-fits-all answer to whether sleeping hot or cold is better. Individual preferences and needs vary, and both hot and cold sleepers can take steps to ensure they get a good night's rest. That said, there is some evidence to suggest that sleeping at cooler temperatures is preferable. As your body prepares for bedtime, your temperature drops, coinciding with the release of sleep-promoting melatonin.
Sleeping in a room that is too hot or too cold can disrupt your sleep, and poor sleep is linked to depression and anxiety. People with insomnia may have a tenfold higher risk of developing depression, and 75% of people with depression have trouble sleeping. Sleep difficulties can create challenges with regulating emotions, leaving individuals vulnerable to depression and anxiety.
Dehydration can worsen feelings of anxiety and irritability, so staying hydrated by drinking plenty of water is important, especially in hot weather. Spending time in air-conditioned spaces, using fans, taking cool showers, and wearing lightweight clothing are all ways to keep cool and avoid feeling overwhelmed or stressed by the heat.
Feeling cold is a normal reaction when experiencing anxiety or depression. However, if you are feeling excessively cold, it could indicate something more severe, such as hypothermia, and you should seek medical advice.
Ultimately, the key to getting quality sleep is finding a routine that works for you, taking into account your unique sleep preferences and needs.
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Frequently asked questions
Most sources recommend keeping your room between 60 and 68 °F (15.6-20 °C) for the best night's sleep. However, individuals vary, and adjustments may be needed. The World Health Organization (WHO) recommends a minimum of 64.4 °F (18 °C), while the European standard is 68 °F (20 °C).
Sleeping in a cold room can improve your sleep quality by stimulating melatonin production, which helps the body fall and stay asleep. A cold room may also increase your serotonin levels, improving your mood. Additionally, sleeping in cooler temperatures can help reduce insomnia symptoms and promote deeper sleep.
Staying in a very cold room for too long can lower your body temperature, potentially leading to hypothermia. A cold room may also inhibit your body's ability to fight a cold or flu by diminishing immune function. For those who tend to sleep cold, a colder room can disrupt sleep, leading to discomfort and restlessness.
