The Best Temperature for Sleeping

Updated on May 2nd, 2021
Written by risi

The ever-elusive good night’s sleep may seem impossible to achieve. Many of us toss and turn all night with no relief. We’ve all been there: sticking one leg out from under your comforter, flipping your pillow to the cooler side. We’ll try anything just to finally get comfortable and get to sleep. However, there are a few factors to consider that might help you achieve the ultimate goal of a restful night. When you take certain things such as weight, sleeping position, and temperature into account when mattress shopping, you can greatly improve your chances of getting some quality sleep. Many people don’t know that there is, in fact, a best temperature for sleeping. Not only that, there are also mattresses available that can help you control your body temperature and sleep better.

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What is the best temperature for sleeping?

Your body temperature naturally fluctuates throughout the day. As your body prepares for sleep, your body temperature cools down, signaling your body to begin producing melatonin, also known as the sleep hormone. Researchers have figured out that the best room temperature is a cool 60-68 degrees Fahrenheit (ideal sleeping temperature in Celsius: 15.5-20). This is the best temperature for sleeping and can help you fall – and stay – asleep. Children require a slightly higher temperature range, ideally between 65-70 degrees Fahrenheit.

Core temperature and thermoregulation

Humans undergo a thermoregulation process which affects all areas of our lives, including sleep. Thermoregulation is the process by which our bodies maintain their core temperature, known as homeostasis. Our body temperature fluctuates throughout the day, closely balancing heat loss and heat gain.

The temperature fluctuations our bodies undergo throughout the day generally have to do with alertness and level of activity. Early in the day, our temperature is slightly raised, which is often reported with higher alertness. Many of us experience an afternoon slump. We feel groggy and less energetic. At this time our bodies begin to cool, preparing us for sleep. When it is time to wind down for the day, our bodies begin to slow down different systems such as metabolism, causing a lower body temperature. This drop in temperature is essential for falling and staying asleep. For the best temperature for sleeping, it is best to keep the environment in your bedroom cool.

Cool temperatures are also known to increase REM sleep. REM is the deep, quality sleep that we need for growing, healing, reducing stress, and overall health.

How do different temperatures affect your sleep?

A healthy body temperature will range between 97.7 and 99.5 degrees Fahrenheit. Due to the natural drop in body temperature at sleep time, it is imperative to keep the room cool. Sleeping in a hot room at night will cause you to overheat and sweat. However, if the room is too cool, you will use too much energy trying to warm up and will not be able to fall asleep. Once you manage to hit the perfect temperature sweet spot, you will likely find your sleep greatly improves. Sleeping in cooler temperatures has even been proven to help insomnia.

best temperature for sleeping_thermostat at 68 degrees
Researchers have figured out that the best room temperature for sleeping is between 60-68 degrees Fahrenheit.

How can you stay cool at night?

In addition to keeping the thermostat low, experts have some helpful tips for keeping your sleep temperature cool. They recommend spreading out. When your limbs touch each other or a partner, the shared body heat will raise your temperature. Keeping your windows closed is also a great way to maintain a cool temperature. Outside temperatures fluctuate and can cause your room to become too hot or too cold. Dark shades that keep out the warm sun are also helpful. Of course, fans and air conditioners are great for cooling down. Heaters are also great for making sure the space isn’t too cold. Although this may seem counter-intuitive, consider wearing socks to bed. Keeping your extremities warm helps dilate your blood vessels. Wearing socks to bed can better distribute heat throughout your body.

Additionally, look for lightweight, breathable sheets and pillowcases. Look for materials that promote airflow such as cotton. Many mattresses also possess cooling features, promising their users a cool, comfortable, and satisfying night’s sleep.

The right mattress helps with the best temperature for sleeping

When shopping for a mattress, considering the materials is a key factor in ensuring your temperature will not fluctuate at night. Artificial materials such as memory foam are known causes of elevated body temperatures, which cause overheating while sleeping.

The Nectar mattress features a tencel cooling cover, which is custom-milled to extract the heat and ensure the circulation of fresh air as the user moves. This design ensures that an optimal sleeping temperature is maintained at all times. The Nectar also comes with a 1-year, risk-free trial so you can test it out through all seasons to make sure it’s right for you and personal temperature preferences.

The Ecosa mattress features extra cool layers and built-in air circulation system, giving you a breathable mattress. Air freely flows through the pin-core holes across all layers of the mattress, promising customers a cool night’s sleep. If you try it and find you are not satisfied, Ecosa offers a 100-night trial and a 15-year guarantee.

With a built-in cooling system, the DreamCloud mattress is a great solution for cooler nights. The temperature regulation of the mattress is achieved via the built-in cooling system, controlled and integrated into the supportive spring coils and lush foam layers, due to the gel-infusion of the first. The DreamCloud comes with a 365-night trial, giving you the chance to see if it really gives you the best temperature for sleeping.

Recipe for success

Now that you know all about thermoregulation and the importance of a cool, comfortable room, take these tips with you and try to figure out your optimal room temperature. When you hit that perfect temperature between 60-68 degrees Fahrenheit, your sleep quality will be transformed. Furthermore, consider swapping your old mattress for a new one that can help you better control your sleep temperature. Once you’ve found your ideal temperature and you’ve got a mattress to help keep you cool, you’ll sleep soundly knowing that you’ll wake up feeling rested and ready for anything.

risi avatar


Risi is an avid reader and writer with a creative spirit and an eye for detail. She spent years as an in-house writer for a fast-paced startup in the travel industry. In that position, she learned all about the world of content, including writing blog posts, SEO, emails, social media, and more.

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