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What Is the Best Sleep Temperature?

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When it comes to getting a good night’s sleep, the temperature of your bedroom and bed itself both play an important role. According to scientific research and anecdotal evidence, having the right temperature can help you fall asleep quicker and stay asleep longer. But what is the best sleep temperature? Many say it’s somewhere around 65°F (18.3°C), but let’s investigate further to find out what temperature is right for you. 

Research into Optimal Sleep Temperatures

According to research published in the Journal of Physiological Anthropology, the temperature of your immediate environment is key when it comes to getting a good night’s sleep. Many tend to think heat is the enemy of good sleep. Still, the study found that colder environments can also negatively impact sleep. 

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Cold temperatures can make us more alert and reduce key stages of sleep, such as rapid eye movement or slow wave sleep. They are also linked to other physiological parameters, such as cardiac autonomic response during sleep, which has to do with our heart rate and blood pressure. This means a cold bedroom could be even more detrimental than a hot one.

However, we can’t downplay the effects of higher temps on our sleep. Heat causes wakefulness and fewer stages of deep sleep. Humid heat specifically can take its toll, making it harder to drift off and remain asleep due to increased body temperature.

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Practical Tips for Achieving the Perfect Sleeping Temperature 

There are several factors to consider when it comes to achieving the perfect sleeping temperature. Let’s take a look at some of them now.

Ambient Room Temperature – When it comes to achieving a good night’s sleep, the Sleep Foundation recommends keeping your bedroom temperature around 65°F (18.3°C). However, some may find it comfortable to sleep in a room anywhere between 60-68°F (15.6-20°C). This range exists because everybody is different and may prefer hotter or cooler temperatures due to age, lifestyle, body composition and health status. Easy ways to achieve and control this range include:

  • Using a fan, air conditioner or both during hot or humid periods.
  • Ensuring heating or cooling systems are functioning correctly and that vents aren’t blocked or covered.
  • Investing in a smart home thermostat that helps you maintain your ideal sleeping temperature.

Mattress Type – Mattress type can have a significant impact on sleep temperature. Memory foam mattresses are great for cool rooms or those who prefer to be a bit warmer while they sleep, as they tend to absorb body heat and provide insulation. On the other hand, the best cooling mattresses are probably natural latex mattresses. They have higher air flow than memory foam and are more efficient at dispersing heat, making them perfect for those looking for a cooler option. 

Mattress Pads and Toppers – Changing out mattresses seasonally just doesn’t make sense. Sure, replacing them is a good idea when they’re old and not supporting us anymore, but how can we achieve the perfect sleep temperature while keeping the mattress we have? 

Mattress pads and toppers are a great solution and an excellent way to help regulate sleep temperatures. They provide an extra layer of comfort and can also be made of materials that act as insulation or wick away heat — such as memory foam, latex or special breathable fabrics. These materials may be better suited for either warm or cool climates, so it’s important to find the right pad or topper in order to adjust your bed’s temperature while you sleep.

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Linens, Pillows and Blankets – Choosing the right linens, pillows and blankets can also play an important role in sleep temperature. Natural materials like cotton or silk sheets can help absorb moisture and heat during hot days. Alternatively, flannel and fleece sheets or duvet covers are perfect for staying a bit warmer. 

Pillows and blankets should also be made of breathable materials, which will help keep temperatures and humidity levels low while you sleep. Pillows filled with foam or down can regulate temperature depending on the environment, while down comforters are both cozy and insulating — perfect for those cool autumn nights. With the right combination of linens, pillows and blankets, you can create a comfortable sleep oasis, irrespective of the temperature outside.

woman reading book in bed

Source: Alena Ozerova/Shutterstock.com

Final Recommendations on Finding an Optimal Temperature

Ultimately, experimenting is the best way to find your ideal sleeping temperature. Start with a sleeping temperature that you think would be comfortable and gradually adjust it until you feel most at ease. Keeping track of the temperature each night can help you identify patterns and adjust as needed. Remember — everyone’s sleep needs are different, so finding the right combination of ambient room temperature, mattress type and bedding is key for achieving a perfect sleeping environment. With a bit of trial and error, you should be able to find an optimal sleep temperature that’s just right for you! 

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