We’ve all experienced the misery of hot and humid nights. When it’s warm and sticky, sleep is elusive, no matter how tired you are and how comfortable your bed is. On the other hand, if you have camped outside on a chilly night, you know the cold isn’t great for sleep either. Restful slumber is unlikely when you’re shivering and your nose is numb.
So what is the best sleeping temperature? Too cold is as bad as too hot, but is there a perfect sleeping temperature somewhere between these?
Is It Better to Sleep in a Cold or Warm Room?
The optimal sleeping temperature is around 65°F or 18°C. It varies a little between individuals, but sleep scientists recommend a range between 60°F and 66°F for healthy adults. The ideal room temperature for sleeping is slightly colder than the standard daytime room temperature recommendation, which is between 68 and 77°F.
Your body prefers a cooler environment for sleeping. Sleep patterns are controlled by the circadian rhythm, a 24-hour body clock regulated by hormones and neurotransmitters. It adjusts your temperature during the day, cooling you when it’s time to sleep. Your core temperature decreases through the night, reaching its lowest point around dawn.
If the temperature in your bedroom is too high, your body can’t shed heat. You’ll struggle to fall asleep and, if you do nod off, you won’t sleep as well as you might in a colder room.
How Cold Is Too Cold For Sleeping?
Cooler is better, but too cold will keep you awake. Your body sheds heat as you sleep, but if the temperature drops too much, it has to expend energy to keep you warm, and that’ll stop you from sleeping as well. For a healthy person, 60°F is a safe minimum, although you’ll need some cozy blankets if you want to keep the room temperature that low.
These recommendations are appropriate for younger and healthier people. Older people and those with health problems may need a warmer night-time temperature. The World Health Organization recommends a minimum indoor temperature of 70°F for vulnerable people, including those with cardiorespiratory conditions and chronic illnesses.
How to Achieve the Perfect Sleeping Temperature in Your Bedroom
How you achieve the perfect sleeping temperature depends on where you live. What works for Floridians won’t be ideal for people living in northern Alaska. But we can suggest some basic techniques for keeping your sleeping quarters comfortable.
Set the Thermostat Lower at Night
There is a difference of several degrees between the recommended daytime and nighttime temperatures, especially if you like a particularly chilly bedroom. If you can independently control your bedroom’s temperature, you may want to set its thermostat to around 65°F permanently. If you can’t keep it cold all the time, program your thermostat to lower the temperature an hour or so before you go to sleep and to warm the house before you get up.
Open Windows if It’s Safe
Sleeping with an open window is one of the easiest ways to keep your bedroom cool. However, you should make sure it’s safe to so. Because open windows reduce the control you have over your environment’s temperature, it may not be a good idea for vulnerable elderly or chronically ill people who are more sensitive to lower temperatures and drafts.
Keep Your Blinds Drawn During the Day
Sunlight will warm your room through the day, trapping heat that takes a long time to radiate back to the outside. Your bedroom will stay cooler if you block the sunlight by keeping the curtains or blinds shut. You might also consider solar film, a window covering that blocks heat energy from entering your room while allowing you to see out.
Use an Air Conditioner or Fan
If you live in a warm part of the world, you may have to expend energy to keep the temperature low at night. Air conditioners and heat pumps can help, as can fans, although a fan will be most effective if you use it in conjunction with an open window.
Use Seasonally Appropriate Bedding
Finally, ditch the thick feather comforters in the summer. They may be cozy and comfortable on a cold winter night, but when your bedroom is warm, they trap too much body heat, preventing the cooling that helps you to sleep.
If you struggle to find a safe and comfortable sleeping position and have trouble getting into and out of bed, a home hospital bed can help. Our adjustable beds are as flexible as hospital beds, but they blend perfectly with your bedroom’s home decor. Contact a home hospital bed expert to learn more.
