The ideal sleep temperature is between 60 °F (15.5 °C) and 68 °F (20 °C), according to the Sleep Foundation. Dr. Kelvas explains that temperature affects sleep by influencing thermoregulation, which helps maintain a stable body temperature. “If the room is too hot or cold, your body may struggle to regulate hormones essential for good sleep.”

A cooler room promotes deep sleep, including slow-wave and REM sleep, which are vital for recovery. Excess warmth disrupts these phases, while high humidity worsens sleep quality by interfering with the body’s cooling mechanisms. “As your body cools, you enter slow-wave sleep, which is vital for health.”

Cooler temperatures boost melatonin and reduce cortisol, the stress hormone. “Sleeping in a cool room activates brown fat, which supports weight management and reduces diabetes risk.” Some studies even suggest it may help protect against Alzheimer’s.

To optimize sleep, take a warm shower before bed, use breathable bedding, and improve air circulation with a fan or open window. Research shows these adjustments improve sleep efficiency.

Setting the right sleep temperature enhances rest and overall well-being. “A cool room can help you fall asleep faster, stay in restorative sleep phases longer, and improve your health.”