Temperature plays a crucial role in sleep quality. “When the room is too hot or cold, the body has difficulty regulating these hormones, which can lead to difficulty falling asleep or staying asleep,” says Dr. Kelvas. The Sleep Foundation recommends a room temperature of 60–68°F (15.5–20°C) to support healthy sleep.
How the Body Regulates Temperature
The body maintains temperature through sweating, shivering, and blood vessel adjustments. Sweating cools the body by evaporation, while shivering generates heat. Blood vessels dilate to release heat and constrict to conserve it. This regulation is key for falling asleep and staying comfortable throughout the night.
Temperature’s Role in Sleep Stages
Temperature changes signal sleep and wake times. Research shows core body temperature drops before sleep and reaches its lowest point during deep sleep. “A cool room and the drop in body temperature can also help to increase the production of this ‘sleep hormone,’” says Dr. Cacho. Too much heat disrupts REM and slow-wave sleep, which are vital for recovery.
Benefits of a Cool Room
Sleeping in a cooler room can improve sleep quality, help you fall asleep faster, and reduce night sweats. It also boosts metabolism by activating brown fat, which burns calories and supports weight management.
Health Benefits
A cooler sleep environment may lower the risk of diabetes and Alzheimer’s by improving insulin sensitivity and promoting deep sleep. A study in JAMA Neurology found poor sleep linked to cognitive decline, reinforcing the importance of maintaining quality sleep.
