Get better Zzz’s and sleep more comfortably in a space that makes you yearn for bedtime. 

Did you know our environment’s temperature can impact our overall health and well-being? For example, when the outside air temperature is comfortable, we spend more time outdoors doing activities such as walking, biking, gardening, yard work, birdwatching, boating, skiing, etc., depending on the time of year. When it’s cooler, we tend to hibernate indoors, playing games, reading, watching TV, scrolling on social media, and the like. 

Like the outside temperature, our bedroom must be at an ideal temperature setting to have healthy, restful, and rejuvenating sleep. Let’s dive in and get an understanding of the science behind the optimal sleeping temperature!

The Science of Sleep and Temperature

Did you know that we spend 1/3 of our lives sleeping? Crazy, isn’t it? It makes sense that a lot of research on the science of sleep has been done over the years. Beginning in the 1950s, scientists began to realize that sleep quality allowed our brains to engage in activities that promoted the quality of our lives.

They discovered that our brains cycle through two different types of sleep each night: REM, or rapid-eye movement sleep, and non-REM, or NREM, sleep. The sleep cycle typically repeats four or five times each night. 

Non-REM sleep is composed of four stages:

• Stage 1: Being awake and starting to fall asleep
• Stage 2: Light sleep
• Stages 3 and 4: Deep sleep 

Scientists previously thought that REM sleep was the most essential stage for learning and memory. They have now determined that NREM sleep is more critical to restful and restorative sleep, in addition to learning and memory.

When we’re in REM sleep, our eyes move rapidly behind our eyelids, our breathing rate increases, and we can become temporarily paralyzed while dreaming. Interestingly, our brain waves act similarly to times when we’re awake.

What Happens When We Don’t Get Healthy Sleep?

Our brains act like sponges, absorbing information throughout the day. When we don’t get enough quality sleep, we aren’t able to process what we learn and may have trouble remembering the information. Sleep is also when our brains “take out the garbage,” so to speak. We more effectively remove waste products from our brain cells during sleep.

We experience numerous health risks when we lack quality sleep, including:

• Compromised immunity to illnesses, infections, and diseases.
• Worsening symptoms of depression, seizures, high blood pressure, and migraines.

What Role Does Temperature Play in Sleep?

The air temperature of our environment impacts our body temperature. While the effect is barely noticeable when we’re awake, our bodies’ internal clocks depend on temperature to signal sleep. As bedtime approaches, our body temperature begins to fall, and we lose one to two degrees during sleep. As morning approaches, our body temperature rises and signals our bodies that it’s time to wake up.

What is a Good Room Temperature for Sleep?

To keep our body temperature in a normal range for sleep, we need to have the right temperature in our bedrooms. A May 2020 study published in Sleep by Oxford Academic collected bedroom temperature data from 34,096 adult Americans, who amassed over 3.75 million nights of sleep. The findings show that the ideal room temperature is between 65 and 70°F.

What if the Room is Too Hot?

The same study found that an increase of 1°F in bedroom temperature decreased sleep efficiency by 0.06%. Higher room temperatures also led to poorer sleep and higher wakefulness:

• Shorter sleep duration by -0.45 minutes/°F
• Longer sleep duration by +0.04 minutes/°F
• Longer wake after sleep by +0.11 minutes/°F

A study published in Science Direct in 2023 focused on the relationship between climate change and sleep quality. The researchers found that as nighttime temperatures rise above 77°F, sleep quality rapidly declines. People who don’t have the means to control the temperature in their homes are at highest risk. These include people:

• With lower socioeconomic status who are more likely to live in houses or apartments that overheat easily.
• Living in dense urban areas with less green space because they’re more affected by the intense “urban heat island effect.”
• With less access to health care who are more likely to report disrupted or inadequate sleep.
• With baseline medical conditions such as mental health challenges or underlying sleep disorders.
• Taking medications that impact sleep

A Better Sleep Council survey conducted in 2021 found that 24 percent of respondents said they slept poorly due to uncomfortable sleeping environments, which included room temperature. Sleeping in an environment that is too warm can create or aggravate help problems such as sleep apnea, insomnia, and restlessness.

What if the Room is Too Cold?

On the other hand, if our bedroom is too cold, our bodies have to work harder to stay warm, and can make it more difficult to get comfortable and fall asleep. Sleeping in the cold can also cause shivering and more frequent nighttime wake-ups, which disturb deep sleep. 

Similar to the warming effects of climate change, the outside temperature can adversely affect sleep when it’s cooler by increasing:

• Respiratory issues caused by dry air from indoor heaters and furnaces.
• Susceptibility to Seasonal Affective Disorder (SAD) because of cooler, shorter days and longer nights.
• Likelihood of indoor allergies, such as dust mites and mold that can increase during the winter.

Practical Tips for Make Sure the Bedroom Temp is Just Right for You

Now that we know how and why room temperature affects sleep, let’s find out how you can better manage the temperature in your bedroom and your body temperature. 

Sleep on the Right Mattress

Is your mattress more than seven years old? If so, consider upgrading to a mattress with better comfort and support. There is a wide variety of mattresses on the market, and many have advanced materials and technologies to help you get a better night’s sleep—such as cooling mattresses.

Take the Better Bed Quizzz to Find the Right Mattress! 

Check Windows

Curtains block the sun’s rays during the day and keep your bedroom from becoming too warm for adequate sleep at night. Keep the windows closed when it’s warm outside even if you don’t have air conditioning. 

Drink Cool or Iced Water

Drink water throughout the day to prevent your body temperature from rising, especially if you’re outside in the heat or in an unairconditioned building. 

Wear Comfortable Clothes

Loose, lightweight clothing can help you stay cooler at night. Choose cotton fabrics over polyester, which can stick to your skin if you sweat.

Invest in Cooling Bedding

Cooling pillows can improve the airflow around your body to help reduce your internal temperature. Choose bedding made from breathable materials like cotton, bamboo, or linen. 

Use Your Freezer

If you’re having a hard time falling asleep because you’re hot, freeze your pajamas, pillowcases, or sheets for 10-15 minutes. Be sure to use a sealed plastic bag to reduce moisture. 

You can make other minor changes to your sleeping environment, such as:

• Switching blankets depending on the season
• Utilizing fans, air conditioning, and space heaters effectively
• Taking a cool shower before bed to help lower your body temperature and signal that it’s time to sleep.

If you’re still struggling to get a good night’s sleep and feel that the temperature of your bedroom is not the issue, consult with your physician. You may have an underlying medical condition that affects your body temperature.

The Right Temperature for Better Sleep

Finding the perfect temperature for your bedroom is a process. The team at BSC encourages you to experiment with different room temperatures and practices to suit your personal sleep patterns. Good sleep hygiene is important for your health, so work with your body to adjust environmental factors in your space for better sleep!