Best sleeping temperature is what can make your sleep night better. Are you feeling that your sleep is suffering because it’s too hot or too cold? If so, don’t panic that you are exaggerating, because the temperature is one of the most crucial factors that can affect good night sleep.
Some people keep the temperature as low as possible in the winter. On the other hand, there are those who keep it as low as possible in the summer without knowing that there is a recommended sleeping temperature for people in general.
Simply said, there is a standard when it comes to the perfect temperature and good night sleep.
What Is The Best Sleeping Temperature
Although, there are different opinions when it comes to best sleeping temperature, some general conclusion is that the temperature in the bedroom, when it comes to adults, should be between 60 and 67 degrees Fahrenheit.
That being said we can firmly say that the best sleeping temperature is 60 and 67 degrees Fahrenheit for optimal sleep. For those who are more of visual types, we can explain the best sleeping temperature as if it were a cave, but a specific cave – it should be cool, quiet, and dark to enhance your sleep.
Also, if your bedroom becomes at any moment cold or hot, the chances are that you are more likely to wake up. In addition, the comfort level of the bedroom temperature especially can impact the quality of rapid eye movement (REM) sleep. REM sleep is also known as the stage in which you dream.
Good to know: Experts claim that temperature above 75 or below 54 degrees can both interfere with sleep quality.
Best Sleeping Temperature According To Your Age
When it comes to sleep, there are many factors that can lead to better sleep quality. Also, the important thing to know is that not everyone needs the same amount of sleep or temperature, but there is a general guideline that can help you find your prefect set.
As stated above, the best temperature for adults is 60 to 72 degrees Fahrenheit (15 to 22 degrees Celsius). But is it the same for babies and the elderly? The best sleeping temperature according to your age is:
- Babies – the best sleeping temperature for baby’s room should be cooler, around 65 to 70 degrees Fahrenheit (18 to 21 degrees Celsius).
- Adults – the best sleeping temperature for adults is 60 to 72 degrees Fahrenheit (15 to 22 degrees Celsius).
- Elderly – the best sleeping temperature for elderly people is around 66 to 70°F (19-21°C).
Of course, you should keep a similar temperature in all areas. That being said, make sure that you keep bedroom temperature and living room temperature consistent with each other. In addition, a lot will depend on your personal preferences. There are people that naturally sleep in hot and others sleeping in cold. Again, its not a rule, but a rare occurrence.
Body Temperature Change During The Night And Day
Our body organism is designed perfectly. Moreover, each body function has a specific role within the organism that is designed to support internal body clock, or circadian rhythm.
Your body works 24/7. Simply said, your body works even when you sleep. Moreover, our body temperature can fluctuate by 2-3 degrees during 24 hours and furthermore, our thermoregulation changes as we age. Moreover, when you are lying in bed and trying to snooze, you should know that your body temperature will decrease to initiate sleep, while the proposed temperature can actually help facilitate this. Long story short, if your room is cool, it will be much easier to shut your eyes for the night.
Moreover, we don’t have any control over it. But, there is something that we can do, and that’s to change or adapt our surrounding and set a comfortable air temperature. By doing so, you will be set for a good night’s sleep.
Is Cold Temperature Really Better For Your Sleep?
The best sleeping temperature according to your age and health condition can help you fall asleep faster and even more, enjoy a more restful sleep. In addition, it can prevent certain types of insomnia, and improve your metabolism in general.
Experts claim that cool temperature leads to better-quality REM and deep sleep, both crucial when it comes to healthy daytime functioning. This can lead to:
- better memorizing
- faster learning
- long-lasting memories
Furthermore, while in deep sleep your body works on restoring your tissues and muscles. Therefore, keeping your body cooler leads to more time spent in a deep sleep. On the other hand, a too hot environment can reduce the time spent in a deep sleep. Overall, it can lead to less sleep.
How To Cool The Bedroom In The Summer?
It seems that people struggle much more in the summertime with a peaceful night that during the colder days. Therefore, you need to work much harder in hot days to prepare your environment for a night of good sleep.
First thing – avoid using air conditioning right before sleep. In order to cool down your bedroom and keep the temperature consistent during the night, simply follow these tips:
- Close the curtains (the blinds) and windows in case the temperature is higher outside compared to your room, and home overall.
- Keep blinds closed during the day as it will keep your room dark and less warm.
- After the sun sets, open everything. Make sure to let the breeze in. If there is no breeze make some by opening opposite room windows or door.
- If can, sleep at the lowest level.
- If you are too hot and want to avoid an air condition you can use a fan. Make sure that the fan is in a proper distance and that it rotates. Having a fan blowing in you directly the whole night is not a good idea.
- You can also go for the modern gadgets and consider using pillows with cool covers, or using cooling sheets.
- If you feel that even a thin summer nightshirt makes you too hot during the night, consider sleeping naked.
Why Is Room Temperature Important?
Experts claim that the ambient temperature directly affects how you react. Moreover, it reflects your sleep. Our bodies are designed to know when its time to sleep. For example, that’s why it is important to block as much light as possible before you go to sleep.
Therefore, its important to understand that your brain wants to put you to sleep on time. So, as soon as you go to bed, your brain sets this temperature to a few degrees lower than usual. After all, the wrong temperature will affect the quality of your sleep.
Fast fact: A slight drop in temperature can make you fall asleep faster.
During the day your body temperature is a roller-coaster, it goes up and down. So, when you get sleepy, your temperature starts to drop in order to get your body into sleep mode. This is how your body prepares you to enter REM sleep.
On the other hand, a warm room or highly warm room can disturb your body when it comes to reaching its optimal sleep temperature. Furthermore, it can cause a restless night sleep, and eventually insomnia. Also, if you are waking up sweaty, it’s a sure sign that your room is too warm, or that you are using too many blankets.
However, it’s not good to sleep in a room where it’s too cold, though. It can make your muscles contract to stay warm and prevent you from relaxing. This can be even more disturbing if you are suffering from syndromes like Restless legs syndrome or Nocturia.
Overall, sleeping in a room with a non-adequate temperature can prevent you from relaxing and falling into a deep sleep. That being said you should know how to set your environment in manners that it fits your need during cold and windy nights, as well.
How To Warm The Bedroom In The Winter?
Some people find it more difficult to sleep during the winter days, than summer ones. The biggest reason for this is the cold, as it can get extremely cold during the winter days, especially in the northern states.
After all, northern states are known for being cold. Therefore, it’s recommended to keep the room warmer. Here are a few tips to help you set the best sleeping temperature during the winter night:
- Use more layers if needed, including long sleeves and pajama pants. Usually, this is the most effective way to warm up your body.
- You can gear up with latest products from the sphere of electric blankets. Bear in mind that use of products like this one will make it more challenging to get up in the morning.
- You can keep your feet warm with warm socks. Warm feet will make your whole body feel warmer.
- Make sure that you take enough fluids, especially a hot tea that can help you sleep. In addition, it’s a great idea to drink it before your sleep. Bear in mind that having a night cup before your sleep can only disturb your sleep cycle.
Perfect Sleep Environment
The best sleeping temperature is just one step toward creating and enjoying a good night sleep. There are many other factors that can actually affect your sleep. Therefore, it’s important to understand that your sleep should be your priority and that sleep is beneficial to you in so many different levels.
It’s more challenging that ever to have a proper sleep habit and to avoid distractions of good sleep, especially when it comes to technology.
Furthermore, each distraction leads to hitting that snooze button again and again. Therefore, it’s crucial to to make your sleep a priority and first step toward that is to have a proper sleep environment. In order for you to enjoy a proper night of good sleep we have prepared you a five-step guide that you should seriously consider.
- Temperature – as said before this is extremely important factor that can enormously effect your sleep. Cold and to warm rooms can affect your sleep, so you should thrive to reach perfect temperature according to your age.
- Lighting – darkness is your best friend when it comes to good sleep. Your body is designed to follow the light in order to put you to sleep. Therefore, the bright equals day to your brain. Moreover, when it’s dark, your body releases melatonin , making your muscles and overall body relaxed. Moreover, it helps you to drift off. That being said, you should avoid the use of heavy light before your sleep or screening on your favorite electric device once you are in bed.
Moreover, you shouldn’t go to bed if you are not really tired. If you are feeling tired, but you still can’t fall the sleep you should learn how to put yourself to sleep when you are not tired.
- Comfort – you won’t be able to sleep well if you don’t have proper sleeping equipment, including the bed. Its impossible to get a deep sleep if you are struggling with an uncomfortable bed. Also, if you don’t have a proper mattress you can expect nothing but restless nights. When it comes to beds the rule ‘one size fits them all’ is simply not applicable. After all, we are all made different, and having the right posture support when you are sleeping is important for your daily activities.
- Buzz – it goes without saying that strong noise or even strong and repetitive noise can interrupt your sleep. Furthermore, in most cases you can’t do anything to stop them, or even prevent them. But the best way is to have double glazing, as it can lower the sounds from outside.
You can also try ear plugs for summer and hot nights when you should be keeping your windows open. On the other hand, soft sounds can be rather calming. There are those who believe that ‘white noise’ can help you isolate the sounds. This can be effective for your sleep and even academic performance if you are living in on a college campus and you are sharing your space with a roommate. After all, it is known that college students suffer from sleep deprivation.
Having moments of enjoyment and relaxation is something that will help your sleep in the long run. By this we don’t mean on a heavy activity before your bedtime, but on a bedroom environment that’s made to bring relaxation into space. Your bedroom should be your oases of calm real.
Moreover, it should be your area just for sleep. Keep the electronics away, and have suitable light. But, you can have relaxing moments before you go to sleep, like a nice bath, a drink that will help you evoke your sleep, or reading a book in a calm area.
All together, you can have a relaxation routine to improve your whole day. By doing so you will help your body wind down and relax. In addition, you can try yoga or include soft sounds.
Each activity can put you in the right shape of mind for sleeping. It is up to you to choose the one that fits you and your lifestyle the most and to implement it.
Best Sleeping Temperature – Key Takeaways
if you are feeling like your sleep if highly effected by your bedroom temperature the chances are that your environment is not aligned with your needs. Moreover, the chances are that you are not well introduced with the best sleeping temperature standards. If you are making your bedroom too hot or too cold you are going in the wrong direction.
Having a too hot or too cold bedroom means being in a surrounding that will interfere with your sleep. Simply said, the temperature that you are setting may not be the right one for an ideal night’s sleep.
Overall, the suggested bedroom temperature should be between 60 and 67 degrees Fahrenheit for optimal sleep. Also, if your room is cool it will be easier for you to shut your eyes for the night.
Sleeping with the room too warm or too hot will make your muscles work and contract during the day which will lead to restless sleep night. And your sleep is the time when your body should be relaxed and recharging for the following day. Therefore, make sure that you have a proper sleep environment and gadgets-free zone for the peaceful night.
Frequently Asked Questions On Best Sleeping Temperature
1. Is It Better To Sleep Cold Or Hot?
Althought this is highly individual, sleeping in a cold room is better when it comes to initiating rest. Moreover, the ideal temperature is between 60 and 67 degrees Fahrenheit. Also, your body temperature goes up and down during the day and lowers in the night.
2. What Temperature Is Too Cold For Sleep?
Experts claim that the nighttime average is 65F (18C). However, there are people that prefer sleeping in slightly cooler areas (mostly people with circulation issues), as there are those who prefer sleeping in warmer areas (mostly women going through menopause). Overall, you should aim for reaching somewhere between 60-67F (15-19C) for a cozy sleep.
3. What Temperature Should Your Bedroom Be At Night?
There can be a slight difference for best sleeping temperature according to your age. For example, the best sleeping temperature won’t be identical both for infants and the elderly. Moreover, the best sleeping temperature should be between 65 to 70 degrees Fahrenheit (18 to 21 Celsius).
That being said, it’s important to get your bedroom temperature just right. Also, bear in mind that a cooler temperature helps your body maintain a regular temperature. Appropriate temperature can prevent night sweats and related insomnia.
4. Can You Get Sick From Sleeping In A Cold Room?
Long story short, yes if the temperature is set to low. In any other case, you can expect your immune system to be suppressed. In addition, it can speed up any form of infection.
5. Is It Better To Sleep In A Warm Or Cold Room When Sick?
If you are feeling ill already you may feel some symptoms, like additional cold or flu, or even runny nose. On the other hand, you can experience flu infection. So, the best thing would be to keep an optimal temperature.