The Best Temperature for Sleeping

A good night’s sleep is priceless. It helps you reset and can completely brighten your outlook. As the Irish proverb goes, “A good laugh and a long sleep are the two best cures for anything.” But how can we get that deep, restorative sleep that we all need? The key may be to find the best temperature for sleeping.

Today, we’re going to walk through the importance of having a relaxing bedroom environment to improve sleep– particularly, how to find the perfect sleeping temperature. Once you know how to curate a bedroom that’s cozy, it will hopefully improve your bedtime routine to get you that satisfying sleep you deserve.

The Best Temperature for Sleeping

Before we dive into details, we need to understand the role our thermal environment plays in our sleep quality. Sleeping in a room that’s too hot or too cold can cause you to have a hard time falling asleep, or even put stress on your body’s circulatory system. If you’re tossing to and fro, it might be because your thermostat isn’t set appropriately. 

In one study, it was found that temperature is one of the largest factors in determining the quality of sleep. Exposure to heat or cold increased wakefulness and showed a decrease of rapid eye movement sleep (REM) and slow-wave sleep. 

In another article by Sleep Foundation, it states that the best temperature for sleeping is between 60 to 67° F. 

When Your Room is Too Hot

If you tend to “sleep cold” and want to turn up the heat before bed, it may set your sleep cycle up for failure. Sleeping in a room that’s too hot or humid actually increases your chances of waking up. It also makes it harder for you to fall back asleep. A hot room increases body temperature. This process basically undoes the entire sleep initiation process. 

In order to avoid restlessness, it’s best to keep your room cooler than 70° F. If you’re still feeling chilly before bed, try warming yourself up with an added layer or by taking a hot bath one to two hours before bedtime. It’s also recorded that people who take a hot shower or bath before bed tend to fall asleep faster. 

When Your Room is Too Cold

If you tend to “sleep hot,” you might be inclined to cool your room down before bed. A cold bedroom won’t impact your sleep in the same way that a hot bedroom does. Actually, it’s recorded that sleeping in a cooler environment can help you fall asleep faster, lower the risk of metabolic diseases, and increase your REM sleep. 

However, sleeping too cold can affect your body’s systems and cause shallow breathing. It can also restrict the body’s cardiovascular system. If you’re sleeping at 60° F, your room is too cold. 

How to Create an Ideal Sleep Environment

To get a good night’s sleep, the best temperature for sleeping is somewhere around 65° F. This will ensure you’re cool enough to fall asleep and stay asleep, but warm enough that your body doesn’t have to work too hard. Bonus tip: keep a fan in your bedroom to quickly cool down the temperature. 

A few additional tips to help calm down before bed include: 

  • Keep a consistent sleep schedule every day. Aim for at least 7 hours of sleep per night
  • Consider the seasons and find appropriate pajamas and bedding 
  • Avoid caffeine or sugar before bed, it can increase your body’s temperature and keep you awake
  • Limit your blue light exposure and turn off electronic devices 30 minutes before bedtime

Ellis AC: Your HVAC Company

In order to get that dreamy night’s sleep, it means that your home needs to be properly ventilated. If you’re experiencing any difficulty getting your home to that ideal temperature, don’t hesitate to reach out to a professional at Ellis AC

Our team’s been supporting families in Central Texas since 1975. It’s our mission to serve you and your home with the best solutions to your specific air conditioning, heating, and refrigeration needs. From our front offices to our technicians, the entire Ellis Air Conditioning and Heating team is dedicated to providing our customers with first-class service and the highest quality services and products. Get in touch with us today, we’d love to hear from you! Call (972) 895-7498, or submit a request to our team here.

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