Changing the temperature in your room can make a real difference to how deeply you sleep. When your body gets ready for sleep, it naturally cools down. This drop in temperature is a signal to your brain that it’s time to rest. If your bedroom is too warm, it can interfere with this process and make it harder to fall asleep or stay asleep. Research shows that people who sleep in rooms that are too hot spend less time in the deep, restorative stages of sleep, like slow-wave and REM sleep. This means you might wake up feeling tired, even if you’ve been in bed for a full night.
On the other hand, a room that is too cold can also be uncomfortable, but studies suggest that being too warm is worse for sleep quality than being too cold. The ideal temperature for most people is somewhere between 15.6°C and 20°C, with many experts recommending around 18.3°C as a good starting point. However, the perfect temperature can vary from person to person. What matters most is creating a comfortable microclimate in your bed, which means using bedding and sleepwear that help you maintain a temperature between 30°C and 33°C while you sleep.
If you want to improve your sleep depth, start by setting your room temperature to about 18°C and adjust it gradually until you find what feels best. Using breathable bedding and layering your clothes can help you fine-tune your sleep environment. It’s also important to consider other factors like ventilation. Poor airflow in your bedroom can lead to higher levels of carbon dioxide, which can disturb your sleep. Keeping your room well-ventilated helps maintain a healthy environment for restful sleep.
Light at night can also affect your sleep, but temperature plays a key role in how deeply you rest. By paying attention to your room temperature and making small changes, you can create a sleep-friendly space that supports better sleep quality.
Sources
https://kloris.co/blogs/cbd-information/the-temperature-secret-to-better-sleep
https://repository.lboro.ac.uk/articles/poster/The_impact_of_urban_transportation_noise_and_bedroom_temperatures_on_sleep_quality_during_summertime/30399742
https://foamsource.com/information/New-Research-Sleep-Health
https://www.news-medical.net/news/20251021/Study-offers-a-nuanced-understanding-of-how-bedroom-ventilation-affects-sleep-health.aspx
https://pmc.ncbi.nlm.nih.gov/articles/PMC12593368/
