What Is the Best Temperature for Sleep?

If you often wake up feeling tired, sweaty, or restless, the issue may not be your mattress or routine—it could be your sleep temperature.
Temperature plays a direct role in how quickly you fall asleep and how deeply you rest through the night.

So what is the best temperature for sleep? Let’s break it down in a clear, practical way.

Why Temperature Matters for Sleep

During sleep, your body naturally tries to cool down.
A bedroom that’s too hot or too cold can interrupt this process.

Temperature affects sleep by:

• Influencing how fast you fall asleep

• Impacting deep sleep and REM sleep

• Triggering nighttime awakenings

• Affecting sweating, chills, and restlessness

Recommended Temperature Range for Sleep

Most sleep experts agree on a general ideal range rather than a single number.

✅ Best Temperature Range for Most Adults

This range supports:

• Natural body cooling

• Stable sleep cycles

• Reduced nighttime discomfort

Best Sleep Temperature by Person Type

Different people often need slightly different conditions.

🧍 Adults

• Usually sleep best within 60–67°F

• Adjust bedding before adjusting the thermostat

👶 Babies & Children

• Prefer slightly warmer rooms

• Ideal range: 65–70°F (18–21°C)

👵 Older Adults

• May feel cold more easily

• Often sleep better at the warmer end of the range

🔥 Hot Sleepers

• Benefit from the cooler end of the range

• Need airflow and breathable bedding

❄️ Cold Sleepers

• Prefer the upper end of the range

• Layer blankets instead of overheating the room

Falling Asleep vs Staying Asleep: Temperature Differences

Temperature affects different sleep stages in different ways.

When Falling Asleep

• Cooler rooms help the body relax

• Falling asleep is faster when core temperature drops

When Staying Asleep

• Stable temperature prevents night wakings

• Sudden heat or cold often causes early waking

Signs Your Bedroom Temperature Is Off

Too Hot

• Night sweats

• Tossing and turning

• Waking up dehydrated

• Restless or shallow sleep

Too Cold

• Trouble relaxing

• Muscle tension

• Frequent repositioning

• Waking up stiff

How to Find Your Best Sleep Temperature

Instead of guessing, use a simple adjustment approach:

1. Start within the recommended range

2. Change temperature one degree at a time

3. Track:

• Time to fall asleep

• Night awakenings

• Morning energy levels

4. Adjust bedding before adjusting the thermostat

Other Factors That Affect Sleep Temperature

Temperature doesn’t work alone—these factors matter too:

🌫️ Humidity

• High humidity = room feels warmer

• Very low humidity = dryness and discomfort

🛏️ Bedding & Blankets

• Heavy bedding traps heat

• Breathable fabrics help regulate temperature

🧠 Mattress & Pillow Materials

• Dense foam retains more heat

• Designs with airflow stay cooler

🌬️ Airflow & Ventilation

• Stagnant air traps heat

• Gentle circulation improves comfort

How to Maintain the Right Sleep Temperature

Practical tips:

• Use a programmable thermostat

• Switch bedding by season

• Use fans for air circulation (not direct airflow)

• Ventilate the room when conditions allow

Common Myths About Sleep Temperature

• ❌ “The colder the room, the better the sleep”

• ❌ “Sleeping with the window open is always healthy”

• ❌ “Air conditioning ruins sleep”

✔️ Balance and stability matter more than extremes.

Quick Sleep Temperature Checklist

• Bedroom within recommended range

• Breathable bedding

• Stable overnight temperature

• Good airflow

• Comfortable humidity level

Final Thoughts

The best temperature for sleep isn’t about chasing a perfect number—it’s about creating an environment that helps your body cool down naturally and stay comfortable.

A cool, well-ventilated bedroom, combined with the right bedding and airflow, can make a noticeable difference in sleep quality—often more than people expect.