Best Bedroom Temperature for Sleep: How Cool Is Comfortable?
You have probably noticed that a stuffy room makes sleep harder. There is a reason. Falling asleep goes hand in hand with a small drop in core body temperature, and your environment can either help or fight that drop.
Key takeaways
- Your core temperature falls as you drift off, so a cool room helps.
- Around 16 to 20 °C (60 to 68 °F) is a common starting range, but comfort is personal.
- A warm shower an hour or two before bed can help you cool down afterwards.
What actually happens to your body
In the evening your body releases heat through the hands and feet, and core temperature slowly declines, reaching its lowest point in the early morning. A bedroom that is too warm makes it harder to shed heat, which can mean taking longer to fall asleep and waking more often. A room that is too cold can also wake you or make you tense.
Finding your own range
Published suggestions usually sit near 16 to 20 °C, and that is a sensible place to start. Adjust in small steps over several nights. If you share a bed, bedding that lets each person control their own layers is often easier than arguing over the thermostat.
The warm shower trick
It sounds backwards, but a warm bath or shower one to two hours before bedtime can make you fall asleep faster. A 2019 review in Sleep Medicine Reviews pulled together studies and found improvements in how quickly people fell asleep and in sleep quality. The likely explanation is that your body sheds heat quickly after you step out, which mimics the natural pre-sleep temperature drop. Keep it comfortable, not scalding.
Bedding and clothing
Natural, breathable fabrics such as cotton or linen tend to sleep cooler than heavy synthetic ones. Layers beat a single thick duvet because you can peel one off. Some people sleep better with warm feet, so a pair of light socks may help even in a cool room.
Hot weather and hot sleepers
- Close curtains during the day to keep sun out.
- Use a fan to move air; point it at the room, not directly at your face all night.
- Sleep on the lowest floor if you can.
- Drink water earlier in the evening, not in large amounts right before bed.
Night sweats that are frequent, drenching or come with other symptoms are worth mentioning to a doctor.
Babies and older adults
Babies should not be overheated, and safe-sleep advice is specific; follow your pediatrician’s guidance. Older adults may feel the cold more and can need extra layers while still keeping the room comfortably cool.
Frequently asked questions
What is the best room temperature for sleep?
Many sleep experts suggest roughly 16 to 20 °C (60 to 68 °F), but individual comfort matters, so adjust gradually.
Does a cold shower before bed help?
Not reliably. A warm shower earlier in the evening has better support than a cold one right before bed, which can be stimulating for some people.
References and further reading: Haghayegh et al., 2019, Sleep Medicine Reviews (warm bath or shower and sleep); National Sleep Foundation sleep environment guidance.