Before revealing the ideal sleep temperature, let’s start with a broader question: Why does it matter in the first place?
Sleep quality (not just quantity) is essential to helping our bodies and brains recover, repair, and recharge. Sleep supports nearly all functions of your physical and mental health. Without enough of it, everything from concentration to emotional balance suffers.
Since we know a good night’s sleep is essential to thinking, feeling, and even looking our best, the million-dollar question is: how can we be better sleepers?
Several factors play a role in the quality and quantity of your slumber, but one of the most controllable is temperature. This article explains why your thermostat is a valuable tool for achieving a restorative night of sleep and shows how to use it to your advantage.
The Relationship Between Temperature and Sleep
Your body follows a natural clock – the circadian rhythm – which regulates when you feel awake and when you start feeling tired. Along with light exposure, core body temperature is a significant factor in that 24-hour cycle.
About two hours before you naturally fall asleep, your body begins cooling down. This drop in temperature triggers melatonin release, which reminds your brain that it’s nearing time to sleep. Rooms that are too warm can disrupt this process, making it harder to fall and stay asleep throughout the night.
The Ideal Sleeping Temperature (According to Science)
If you live with another person, chances are you’ve squabbled over the temperature. The debate between saving on energy costs vs. being comfortable is as old as HVAC technology itself. But, if you’re most concerned about improving well-being through sleep, our good friends at the National Sleep Foundation can point you in the right direction.
Research consistently shows that the optimal bedroom temperature for most adults falls between 60 and 67 degrees Fahrenheit.
Here’s what happens if it’s too hot or too cold in your home, or more specifically, your bedroom:
If temperatures are above 70°F….
…your body won’t release enough melatonin, and you may have trouble falling asleep. Additionally, you may not spend adequate time in critical sleep stages even when you eventually fall asleep. More on those stages later.
If temperatures are below 60°F…
…your body will struggle to maintain a comfortable core temperature. You might also wake up throughout the night and feel the need to grab an extra blanket. Obviously, frequently waking up is not conducive to a quality shut-eye.
Temperature Preferences by Gender and Age Group
Though the 60-67 degree temperature range is optimal for most sleepers, there is some age-based variation. For example, infants and toddlers may sleep better in a slightly warmer room (between 65-70°F) as they can’t regulate body temperature as efficiently as adults. The same is true for adults ages 65+.
On the other end of the spectrum, some studies suggest women may have slightly warmer core body temperatures and experience more fluctuations. In many cases, they may benefit from a slightly cooler room.
How Temperature Affects Sleep Stages
Your body cycles through four sleep stages each night: light, intermediate, deep, and REM (where dreams occur). Each provides specific benefits and contributes to feeling well-rested in the morning.
If your body overheats (or overcools), you’ll likely wake up during lighter stages, disrupting the overall sleep cycle. Because REM and deep sleep are critical to mood and emotional health, disrupting these cycles causes us to feel more irritable the following day. Nobody wants that!
High temperatures, in particular, have been linked to reduced slow-wave (deep) sleep and shortened REM cycles, both of which are essential for physical recovery and mental clarity.
The bottom line is that you should focus not only on the amount, but also the quality of your sleep. While you may be able to fall asleep regardless of temperature, keeping the thermostat between the recommended 60-67°F will lead to more restorative sleep overall.
HVAC Tips for Better Sleep
If you’re constantly waking up hot and sweaty or cold and shivering, your HVAC system can be a powerful tool for improving sleep quality. Here are a few tips that can make a noticeable difference:
Use a Smart Thermostat
You can gradually cool your home in the hours before bedtime with any old thermostat. But if you have to manually adjust the temperature every evening, you’re likely to forget.
A smart thermostat allows you to dial in your home’s temperature at all hours of the day. Set your preferred schedule (we recommend lowering the temperature around 7-8pm), and you’ll never lay in bed thinking, “Did I remember to turn it down?”
Consider Zoned HVAC Systems
If you like a warmer or cooler sleeping environment than others in your home, installing a zoning system is the optimal solution for customizable comfort. Because zoning systems provide specific rooms or areas of your home with a separate thermostat, everyone can achieve their ideal sleep temperature without affecting anyone else.
Add a Ceiling Fan
Even with air conditioning, a fan helps with circulation and prevents air from becoming stagnant. Plus, the combination of a cool breeze and light ambient noise is ideal for maximum relaxation.
Hoock’s Heating & Cooling is Your Partner in Comfort
Now that you know your home’s HVAC system contributes to better health by facilitating better sleep, it’s important to find a partner to keep it running at peak capacity. At Hoock’s, our goal is twofold: help you achieve maximum comfort while doing it in the most affordable, energy-efficient way possible.
Whether you’re looking to upgrade your AC technology or just need routine maintenance before summer, Hoock’s Heating & Cooling is the comfort team you can trust. Contact us to schedule an appointment with a comfort consultant today.