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The Ideal Temperature for Sleep According to Research to Hit Your Peak

Apr 16, 2024 | How to Be More Productive, Productivity

The Ideal Temperature for Sleep According to Research to Hit Your Peak

Ever tossed and turned all night trying to get some sleep but just can’t dose off? It could be because of the temperature of your bedroom.

Today we’re looking at what the research says about the perfect sleeping temperature and then we’ll give you some tips to find your sweet spot.

A study published in Nature Climate Change titled “Bedroom temperature and sleep quality: A nationwide observational study” explored the sleeping habits of over 8,000 people across diverse climates in the United States.

The researchers discovered a sweet spot for sleep quality: between 60 and 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius). 

Participants within this range reported better sleep duration and fewer disturbances. 

Why? Turns out, our body temperature naturally dips during sleep, and a cooler room mimics this dip, aiding in the quality of your sleep.

Another study titled . “The Impact of Bedroom Temperature on Sleep Quality: A Review of the Literature” Published in the Journal of Current Sleep Medicine Reports

Reviewed and summarized the existing research on sleep temperature and its impact on sleep quality.

The review supports the notion that cooler bedroom temperatures (around 60-67°F) (15.6 to 19.4 degrees Celsius) are generally associated with better sleep quality for most individuals. 

Both these studies emphasize individual variability and the importance of experimenting to find your optimal temperature.

Here’s some tips to find your optimal temperature….

  • Start by setting your temperature on the low range of 60-67°F (15.6 to 19.4 degrees Celsius) and adjust from there. When I started experimenting I thought the low range would be too cold, but I’ve never slept better.  
  • Layer your bedding so you can pull up some blankets as needed. 
  • If you have an automatic thermostat, set it to heat up about 15 minutes before you get up so you don’t get out of bed to a freezing room.

So there you have it. Start experimenting tonight. You just might be surprised how much cooler temperatures can improve your sleep and have you hitting the floor running each morning.

Your move.

Remember: While room temperature plays a role, sleep quality is influenced by many factors. Maintain a relaxing bedtime routine, minimize screen time before bed, and address any underlying health concerns that might impact your sleep.

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