Understand the Ideal Room Temperature for Sleeping

Experts suggest you program your thermostat for a more energy-efficient setting before you go to sleep in order to lower your energy bills and reduce your carbon footprint. However, there are other factors in play besides energy. What are they? What’s the ideal room temperature for sleeping? Let’s take a look.

Circadian Rhythm

We tend to think of our body temperature as being a constant 98.6 degrees, barring illness. However, this is incorrect for two reasons: First, 98.6 is actually slightly higher than normal. Second, your body’s internal temperature fluctuates throughout the day. This is part of your circadian rhythm, which regulates your body’s sleep cycle.

To signal that it’s ready for sleep, your body cools itself down. As you sleep, it continues to get cooler, until just before you wake up, when it slowly warms up again. This means the ideal room temperature for sleeping is a slightly cooler one. Cooler temperatures can kick-start your circadian rhythm, helping you sleep easier. A room that’s too warm or too cold, however, can have the opposite effect, disrupting your circadian rhythm and making sleep difficult.

Everybody’s Different

With all that in mind, what’s the ideal room temperature for sleeping? Everybody’s body is different. Some bodies are naturally cooler and their sleep temperature is lower. Others run hot, and even their reduced room temperature is on the warm side. Some people can’t sleep without the fan on, to keep air circulating.

Experts say the ideal room temperature for sleeping is between 65 and 70 degrees. However, some prefer to take it all the way down to 60, while others crank it up to 72. If you’re having trouble sleeping, experiment a bit and see what temperature works best for you.

You might also consider a zoning system. If different family members sleep better at different temperatures, zoning allows everyone to have their ideal room temperature for sleeping without intruding on anyone else’s sleep needs.