What is the best room temperature for sleep?

Temperature is one of the most overlooked parts of a good sleep setup.

Why temperature affects sleep

Your core body temperature follows your circadian rhythm. In the evening, blood vessels in your hands and feet widen to release heat, and core temperature drops — a signal that helps you fall asleep. A room that's too warm makes this harder.

A 2012 review in the Journal of Physiological Anthropology concluded that the thermal environment is one of the most important factors affecting sleep. Heat exposure increased wakefulness and reduced deep (slow-wave) and REM sleep, and humidity made these effects worse.

The ideal range

There's no single perfect number, but many sleep specialists suggest about 60–67°F (16–19°C) for most adults, with bedding and sleepwear adjusted for comfort. Older adults and infants may need slightly warmer rooms.

How to sleep cooler

• Set the thermostat lower at night, or use a fan.
• Choose breathable cotton or linen sheets.
• Take a warm shower 1–2 hours before bed; the post-shower cooldown can help you fall asleep.
• Keep blinds closed during the day in summer.
• Avoid heavy meals and alcohol late at night, which can raise body temperature.

Temperature is one piece

Adults need at least 7 hours of sleep. Pair a cool room with darkness, quiet and consistent timing. Curious about supplements? Read does magnesium help you sleep. For the full playbook, visit our sleep optimization hub.

If you often wake hot and sweaty despite a cool room, mention it to a clinician, since night sweats can have medical causes.