What Is the Best Temperature for Sleep?

What Is the Best Temperature for Sleep?

Written by Nectarsleep editorial team

Fact checked

Last Updated on Aug 18, 2022

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    Temperature plays a vital role in the quality of sleep you’re getting. Learn what the best temperature for sleep is and tips to optimize it for better sleep.

    The more comfortable the room, the better the quality of sleep. Room temperature plays an important role in determining the quality of sleep. 

    According to a study, most people prefer cool temperatures to sleep. So, the best temperature for sleep is around 65°F or 18.3 degrees Celsius. This might vary from person to person as everyone has a different preference. 

    If you are still exploring the ideal sleep temperature then this article will help you to understand how the temperature affects your sleep, the importance of an ideal room temperature, and some tips to sleep better every night. Read on to know more about sleep temperature! 

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    The Science Behind Temperature for Sleep

    Our sleep is managed by our sleep-wake cycle and our daily routine. Our core body temperature is around 98 degrees, but this might fluctuate during the night, i.e., when we sleep. The temperature falls to a certain point throughout the night depending on the body type, and it rises in the morning. You might have noticed that your hands and legs feel warm. Well, that is because of the core temperature shifting during the nighttime.

    The process that happens every night where the temperature drops is called vasodilation; due to this, the circadian clock sends signals to the brain to increase blood production, which expands the blood vessels. The increased blood production is the actual reason you feel warm when you wake up from sleep. 

    If you are sleeping in the cold, it can affect your sleep by making you feel cold in the middle of the night. A 2012 study found that room temperature plays a vital role in providing quality sleep. 

    What Is the Best Temperature for Babies to Sleep?

    Babies also function just like we do, so the best temperature for babies to sleep should be between 60 and 68°F. Another key point to notice is that babies should be covered throughout the night as cold affects them more easily than adults. Here, you should know that your infant shouldn’t be over-covered as excess heat can be dangerous for them. 

    You might also want to have a look at the reasons why infants should sleep in a room that’s a bit warmer than you. 

    • They cannot regulate their temperature like adults. 
    • You have to cover them throughout the night to protect them from catching a cold .

    When you’re putting your baby to sleep, make sure to cover them with breathable sheets instead of layering them with many blankets. It is also advisable to choose a quiet and dark room for babies to sleep in.

    How Does Temperature Affect Your Sleep?

    By now, we know how the circadian clock works and what vasodilation is. These factors directly affect sleep quality. That’s why you should choose an optimal sleeping temperature to avoid any sleep disturbances. If there are any sleep disturbances, then it hampers the production of sleep hormones. 

    If you sleep in a cold environment, then it can affect your sleep quality and cause your body to generate cardiac autonomic responses. It could also make it harder for you to fall asleep or could even give you an unexpected cold. Ensure your head and feet are always covered while sleeping in a cold environment, as cold feet and ears can easily make you fall sick. 

    What Happens if Your Bedroom’s Temperature Is Too Hot?

    Sleeping during summers could be challenging with all the heat, sweat, and humidity. Hence, you should know the best temperature for sleep in summer. Sleeping in a hot room could reduce your REM sleeping cycle and might cause restlessness. A high core temperature results in a reduced sleep wave while it decreases sleep efficiency. 

    In addition, it can make you cranky the next day, increase body fatigue and decrease memory and concentration. Hence, one should sleep at a comfortable temperature. 

    Check out our blog on how much sleep do you need in a day

    Tips to Keep Your Bedroom Cool and Sleep Better

    Now that you know cold and hot environments are not ideal for sleeping, you might wonder, what is the best temperature to sleep in? Well, as said earlier, around 65 F would be ideal. And hey, there are other ways as well to moderate your bedroom’s temperature. Let’s dive into the details to know what tips you could follow to sleep properly!

    • Turn down the thermostat at night. 
    • Choose a breathable blanket while sleeping. 
    • Open windows and doors for proper ventilation 
    • If you prefer AC, make sure you set the right temperature 
    • Avoid caffeinated beverages 6 hours before sleeping 
    • Set the right lighting to get a good night’s sleep
    • Stay hydrated before sleeping 
    • Set a routine for sleeping 
    • Try sleeping in a quiet room with minimal disturbance 
    • Avoid digital devices 1 hour before sleeping

    The list can go on and on. You can check out our blog to find more tips to get more deep sleep. Some of these might help you fall asleep quickly and comfortably. 

    Summing It Up 

    To get healthy and sound sleep makes sure you keep the room temperature favorable. This will help you to understand what your body needs and how outside temperature affects body temperature. You should also know your body temperature, as it will help you to improve your sleep quality and allow you to choose an ideal environment. 

    Another thing to practice would be sleep hygiene habits. This could help in resolving insomnia and restless sleep issues better. 

    This article is for informational purposes and should not replace advice from your doctor or other medical professional.
    {"faq":[{"_id":"94dcbb4","title":"What is the best temperature for sleep in winter?","content":"\u003Cp\u003EDuring winters, 60-70 degrees is considered ideal temperatures to sleep. These temperatures might vary from person to person according to different preferences. Make sure you understand your body temperature first, or it can become challenging to get a good night\u2019s sleep.\u00a0\u003C\/p\u003E"},{"_id":"46a5575","title":"How cold is too cold for sleeping?","content":"\u003Cp\u003ETemperatures below 50 F can be too cold for you to sleep. This could cause you to sleep under layers of blankets. This might raise the core temperature, making you sweat and interrupt the sleep cycle.\u00a0\u003C\/p\u003E"},{"_id":"c18ec17","title":"Does outside temperature affect body temperature?","content":"\u003Cp\u003EThe body reacts to the external temperature easily. When the outside temperature rises, the body temperature rises and vice versa. 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