Last Updated: May 30, 2018.
As night time falls and your body prepares to sleep, your body temperature peaks then plummet to its lowest levels when you enter deep sleep. Your body temperature will differ as you enter and exit different stages of sleep. As you reach the end of a sleep cycle (roughly 1.5 hours long), body temperature increases, as a sort of signal to your body that it’s time to wake up. A room and sleeping environment too hot or too cold can give your body mixed signals, interrupting your sleep.
- 60-65°F (16-18°C) is an ideal temperature for most adults.
- 71°F (24°C) might cause restlessness.
- 53°F (12°C) might make it difficult drifting to sleep.
Depending on the season and your own preference, this range is a great starting place. We can’t say for certain what your ideal temperature range is because your body can respond vastly different from others. Ultimately, it’s a trial and error to find the right setting for a good night’s rest. For example, someone with a heavier body composition may be much hotter at night thus require a lower temperature range for sleep than a 60 year old senior.
Young children and elderly people may require a warmer environment. When it’s too cold, you can raise your bedroom temperature with a portable heater, an extra layer of blanket or quality comforter, or bed socks for cold feet depending on the season.
When it’s too hot, you want to consider opening your windows or using a fan for better air circulation. A mattress built for cooling with an accompanying cooling pillow can also give you a better sleeping surface and prevent heat from getting trapped under you. You might also consider a pillow with down alternative filling for a cooler sleep.