Why Room Temperature Matters for Better Sleep

Sleep is essential for good health—but it’s not just about how many hours you log. The quality of your rest matters just as much, and one often-overlooked factor is room temperature.

Experts recommend keeping your bedroom between 60 and 67°F (15 to 19°C) for optimal sleep. This cool range supports your body’s natural nighttime cooling process, helping you fall asleep faster and stay in deeper, more restorative stages of sleep.

When the room is too warm, your body struggles to lower its core temperature, leading to restlessness and sweating. If it’s too cold, your body works harder to stay warm, potentially causing wake-ups throughout the night.

Many people use fans to sleep, but it’s worth noting: fans don’t cool the air—they simply move it around. On hot nights, this might not prevent overheating, and on cold nights, it can actually make your room feel even chillier.

Inconsistent or extreme temperatures can disrupt REM sleep, the stage critical for memory, mood, and physical recovery. Over time, this can lead to fatigue, irritability, and reduced focus.

To improve your sleep environment:

• Choose breathable bedding like cotton or linen

• Try a cooling mattress or topper

• If you like fan noise, consider a white noise machine or humidifier for comfort without temperature shifts

By creating a sleep space that’s cool, quiet, and comfortable, you support better rest and overall well-being—night after night.