Sweet Dreams: Scientists Share The Best Temperature For Sleep

Lifestyle & Health

April 17, 2019 12:39 By Fabiosa

Sleep plays a key role in our health and well-being. It is believed that adults (from 26 to 64) should sleep on average 7-9 hours per day.

In this case, not only the duration of sleep is important, but also its quality, which is influenced by various factors, including the temperature in the room. What should it be for the healthiest and most comfortable sleep?

The ideal temperature in the bedroom

Dr. Christopher Winter, certified neurologist and sleep specialist, and owner of Charlottesville Neurology and Sleep Medicine, recommends sleeping in a room where temperatures vary between 60 and 70°F (15-20°C).

Sounds chilly? Perhaps, but for a good reason.

At temperatures above 75°F (24°C) or below 50°F (10°C) a person’s sleep will be restless. But why does this even matter? Winter explains.

This circadian pattern of temperature regulation usually means our peak temperature occurs sometime in the late afternoon and reaches a minimum around 5 a.m., a few hours prior to awakening.

Lopolo / Shutterstock.com

Cool air in the bedroom contributes to good sleep.

Tips to improve your sleep

Each of us has the power to influence the quality of our sleep, ensuring our well-being and vigor throughout the day. To do this, just follow a few tips:

  • Try to wake up and go to bed at the same times. Stick to the regime, even on weekends.
  • In the daytime, spend more time outside.
  • Refrain from watching TV and using gadgets for 1-2 hours before bedtime. Instead, listen to soothing music or an audiobook.

Africa Studio / Shutterstock.com

  • Make sure the bedroom is dark enough at night. Use thick curtains or blinds. You can also get a sleep mask.
  • Don’t forget about physical activity during the day – it also helps to sleep better at night.
  • Limit caffeine intake and don’t drink a lot of fluids in the evening.

What about you? Do you sleep in a cool room? Do you adhere to the listed recommendations? Tell us in the comments!


This article is solely for informational purposes. Do not self-diagnose or self-medicate, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for any harm that may result from using the information provided in the article.