The temperature of your bedroom can have a significant effect on sleep quality. While there isn’t one perfect temperature for everyone, research suggests that a slightly cool room helps most adults fall asleep more easily and stay asleep.
A good temperature range
For most adults, a bedroom temperature of about 60–67°F (16–19°C) is considered comfortable for sleep.
Why a cooler room helps
As you prepare for sleep, your body’s core temperature naturally drops. A cool room can support this process, making it easier to:
- Fall asleep faster
- Stay asleep longer
- Get more deep sleep
If the room is too warm
A hot bedroom may:
- Make it harder to fall asleep
- Increase nighttime awakenings
- Cause sweating and discomfort
If the room is too cold
A very cold room may:
- Make it difficult to relax
- Cause shivering, which interferes with sleep
- Be uncomfortable, especially for older adults or people with certain medical conditions
Other ways to improve sleep
- Keep a regular bedtime and wake-up time.
- Limit caffeine later in the day.
- Avoid large meals and alcohol close to bedtime.
- Keep the bedroom dark and quiet.
- Choose bedding that lets you adjust if you become too warm or too cool.
For older adults
Older adults may feel colder more easily, so the ideal room temperature may be a little warmer than for younger adults. The goal is to be comfortably cool, not cold.
If you regularly have trouble sleeping despite a comfortable room temperature, or if you snore loudly, wake up gasping, or have persistent insomnia, it’s worth discussing those symptoms with a healthcare professional.
