Summary
Hot flashes and waking up in sweat are common around the world. What’s the reason? It’s the temperature. Our body drops the temperature as soon as our brain releases the hormone melatonin. The heat released from the body can be absorbed in your bedding, pillow, and mattress, which can make you feel hot. To avoid this, you can lower the thermostat, use breathable bedding and clothes, and shut the lights off to maintain an optimal temperature.
Want to find an expert recommendation on the proper temperature for sleep? Read our guide below.
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Quality sleep is a necessity that can be affected by many factors. One of the most common is not sleeping at an ideal room temperature. It's not just too hot; sleeping at a very low temperature can be a serious issue.
Do you know what the best temperature for sleep is? It is between 60-65°F. Many people might not consider temperature a factor, but it is important. There is a whole science behind how temperature can affect sleep quality and, as a result, mood, health, and lifestyle.
Therefore, it is important to account for temperature as an essential part of your sleep setup. It allows your body to relax, unwind, and enjoy deep sleep. With the proper temperature for sleeping, you also allow your body and mind to recover and rest for the next day.
Is the temperature the same for infants and adults? Are there any tips for keeping your room cool at night? Check out our guide below.
What Is The Ideal Sleeping Temperature?
For the perfect sleep, the most recommended temperature for sleeping is between 15.6°C to 18.3°C. If you have been sleeping at a different temperature, it’s time to lower the thermostat and see if you’re:
- Falling asleep faster
- Having a maintained sleep throughout the night
- Less tossing and turning
- Waking up feeling more fresh and energised
How Does Temperature Affect Our Sleep?
Sleeping at an excessive or low temperature can lead to various problems. For instance, if you sleep in a room that is too hot, you may face breathing difficulties, standard discomfort, and likely even insomnia.
The average person's body temperature is 37°C. But the moment you lie down or your brain knows you’re ready to sleep, your body temperature drops by 2 degrees.
You might even feel cold or need extra layers in the early morning. This is because your body's natural temperature is constantly dropping, gradually increasing as soon as you wake up.
This is the natural way our body sets the best temperature for sleep. However, if you layer more or turn the heat on, you can disrupt the proper temperature.
Ideal Sleeping Temperature For Infants
Sleeping temperatures can differ between infants and adults. Babies are more temperature sensitive and require at least 69° F. Sleeping in a hotter room can cause infants breathing problems and have a risk of putting them into SIDS.

Image Credit: Lullaby Trust ORG
In the UK, did you know that SIDS takes 182 lives of kids every year?
To combat this serious global problem, doctors recommend that children wear only breathable and light clothes inside the house, especially during sleep. You can also use a sleep sack to put your baby to sleep, as these are made of cool, breathable materials.
Finding The Best Temperature For Sleeping
The ideal sleeping temperature may not be the same for everyone. Therefore, it is important to find the right temperature for your body, your partner, and your children.
People who like a hot bedroom and feel comfortable getting all cosy should think again about this habit. It may feel nice, but sleeping in a hot bedroom can be dangerous. Even if you think, “I sleep much better in a warm room”, think again. Do you wake up at night? Removing layers or finding yourself sweaty. That’s your cue that you’re not getting quality sleep.
When we sleep, we go into a deep state that allows the body to recharge for the next day properly. But things like waking up mid-sleep or overheating can make it difficult to maintain a healthy sleep schedule.
Start experimenting with the room temperature. If you like it hot, try lowering it to 2 to 3 degrees and gradually decreasing it until you find your comfort zone. There are also other things you can do to find a good temp for sleeping:
- Use of fan or AC
- Keep the windows open at night and closed during the day
- Wear breathable clothes during sleep
- Use of dehumidifiers
- Add shade outdoors if you have too much sunlight coming into your room
- Keep the room dark
- Switch to energy-efficient lights
Recommended Mattress To Achieve The Best Temperature For Sleep
A mattress is an important factor in keeping your body's sleep temperature in check. Nowadays, we don't have to settle for just foam mattresses. Foam mattresses can cause overheating at night, leading to sweating and tossing and turning.
Experts recommend a PillowTop or Pocket-sprung mattress for maintaining a good temp for sleeping. These mattresses have built-in air vents that ensure proper airflow for a perfect night's sleep.
Moreover, if you like memory foam mattresses, look for ones with springs. You can also choose ones with cooling technology. This technology promotes better airflow and maintains your body temperature for a night of deep, restorative sleep.
Some people also prefer latex as it also has cooling properties for a perfect night’s sleep.
Consider Your Bedding & Pillows For Ideal Sleeping Temperature
Many people are now switching to cooling pillows to enjoy the most comfortable sleep ever. Do they really work? Yes, these pillows are tested to maintain a cooler temperature, using advanced cooling technology.
If you have hot flashes at night and feel suffocation, then it’s time to switch to a cooling pillow or pad. Moreover, think about the bedding that you’re using. It is recommended to invest in some high-quality cooling sheets or fabric that ensures the most comfort and breathability. Some of the fabrics that ensure the best temperature for sleep include:
- Cotton
- Cotton blend
- Linen
- Sateen
- Silk
- Cotton percale
The Takeaway
The best room temperature for sleeping is between 60-65°F. But it can differ for people based on multiple factors. If you have a condition of cold feet, you might need more layers or heating. So, it is important to experiment and find your ideal sleeping temperature in which you feel the most comfortable.
Start by lowering the temperature and keeping an extra blanket near you. Just in case you feel a bit cold, you can always layer up. Wear breathable clothes and bedding, and switch to a mattress that keeps your body cool for a peaceful and refreshing sleep.
Frequently Asked Questions:
1. Can you fall asleep quickly in a cold room?
If the temperature is above 12°C, then yes, you will be able to sleep better. However, this can vary from person to person, as some prefer to sleep in a hotter room. It is preferred to sleep at a balanced temperature.
2. Should I sleep hot or cold?
The ideal way would be to sleep cold, as our bodies already lower their core temperature during sleep. That means the body emits heat throughout the night, making the sleep environment hot.
3. How do temperature and quality of sleep relate?
A good night’s quality sleep is when you are fully refreshed after having uninterrupted sleep through the night. Temperature, if too low or high, can affect that. Therefore, many people search for what temp should their house be at night. Keeping a balanced temperature will allow you to sleep properly and not feel hot.
4. What temperature would be unsafe to sleep?
Temperatures above 21° C and below 12° C are considered highly unsafe during sleep. Try lowering the thermostat to around 15° C, as this is the proper temperature for sleeping.
5. How to avoid being overheated at night?
To maintain the ideal sleeping temperature, it is recommended to:
- Stay hydrated
- Keep your windows open at night or use a fan or AC
- Avoid tight-fitting clothes and switch to breathable and cotton nightwear
- Use fabrics like silk, linen, and cotton for bedding
- Take a cold shower
- Avoid heavy workouts
- Try to meditate
- Shut the lights off