How Your Bedroom Temperature Can Impact Your Sleep

When it comes to the ideal sleeping temperature, everyone’s preference is different. Some prefer to snuggle under the covers in a cold room like human-sized burritos. Others prefer warmer temperatures, so they can sleep with just a light blanket or airy, comfortable clothing.

Preferences aside, what temperature is actually the best when trying to fall asleep? Let’s discover the pros and cons of each so you can find the one that works for you.

Pros of a Warm Bedroom 

While a warm bedroom is certainly not for everyone, there are some perks. As you get older, it becomes more difficult to keep your body warm, which is why people over 50 tend to sleep better in a slightly warmer room.

One way to make your bedroom feel warm without touching the thermostat is to invest in a heated or weighted blanket. These are great options for those with anxiety or sleep disorders, and the pressure of a weighted blanket can help people fall into a deep REM cycle.


In most cases, sleep experts do not recommend sleeping in a warm or hot bedroom. Warmer temperatures can cause restfulness, dehydration, discomfort and irritability.

Hot bedroom temperatures also reduce time spent in REM sleep. Not getting enough REM sleep can impact the immune system, memory, learning, bodily recovery and other functions that keep you going throughout the day.

Pros of a Cool Bedroom Temperature

Because heat exposure increases wakefulness, it only follows that a cool room temperature encourages sleep.

Sleeping in a cold room can lower your body’s core temperature more quickly, which boosts melatonin. A cool bedroom also helps people sleep deeply for longer periods. Besides, is there anything better than snuggling under a pile of blankets when the thermostat is turned down low?


There are fewer cons to sleeping in a cold bedroom than a warm one, but without the right blankets and clothing, a too-cold room can keep you up all night shivering.

Invest in the right pair of pajamas, a thick blanket or warm socks if you know you are prone to getting the chills at night. 

What is the Ideal Sleeping Temperature?

The ideal sleeping temperature is around 65-68 degrees Fahrenheit. Some may prefer it even cooler – as low as 60 degrees.

Ensuring your room is at the optimal temperature is part of having a great before-bed routine. Other examples of this routine include taking a warm bath or enjoying a soothing beverage more than 2-3 hours before bed. Additionally, if you use CPAP supplies, having those ready to go will help you get cozy under the covers more quickly.

Get More Expert-Recommended Sleep Advice

Set yourself up for success each night by turning your thermostat down to the 60-68 degree range.If you are still struggling to sleep, just remember that many of us require a little extra help even with the best habits in place. If you are one of those people, reach out to Whitney Sleep Center for more guidance. We look forward to helping you.