Sleep Health
The Best Temperature for Sleep
Sleep usually goes better in a room that feels cool rather than chilly. The point is not to pick a magic number for everyone, but to support the body's natural nighttime drop in core temperature.
Healthline's temperature guide revolves around one central idea: your body cools itself as part of preparing for sleep. If the room is too warm, that cooling process can get blunted and sleep may become more restless. If the room is too cold, the night may feel uncomfortable in a different way. The sweet spot is a cool environment that lets your body continue its normal overnight descent.
The room does not need to feel cold in an abstract sense. It needs to feel supportive of the body's own cooling cycle.
The Usual Ideal Range
The article points to a room temperature around 60°F to 65°F (15.6°C to 18.3°C) as a useful target for many adults. That range is tied to thermoregulation: core temperature starts dropping near bedtime, continues downward through the night, and reaches a low point close to dawn.
As that shift begins, blood vessels in the skin widen so heat can escape. That is part of why hands and feet may warm up first as the body sheds heat from the core.
Why It Matters
When the room is hotter or colder than your body can comfortably work with, the result can be disrupted sleep. Healthline notes that heat seems to be the bigger problem for most people because it may reduce slow-wave sleep and REM sleep. Excess humidity can pile on, making warm air feel even less tolerable.
Cold can also interfere, though the article suggests it may be less disruptive to the sleep cycle than being too warm. Even so, it can make it harder to fall asleep and may leave you compensating with extra blankets or thermostat changes.
Not Everyone Needs the Same Setting
Babies
Infants may need a slightly warmer room than adults, but not a hot one. Healthline suggests roughly 60°F to 68°F (16°C to 20°C), with clothing and sleep sacks doing the rest of the work. Overheating is treated as the bigger concern, so the article advises against indoor hats and recommends checking the back of the baby's neck or stomach for signs of being too warm.
Older adults
The guidance for older adults moves in the other direction. A 2023 study cited by the article found that sleep in older adults may be most efficient at warmer temperatures, around 68°F to 77°F (20°C to 25°C), which is a good reminder that age can shift comfort needs.
| Group | Temperature guidance | Main concern |
|---|---|---|
| Most adults | About 60°F to 65°F | Supporting the normal nighttime drop in core temperature |
| Babies | About 60°F to 68°F | Avoiding overheating while using safe sleep clothing |
| Older adults | Often warmer, around 68°F to 77°F | Comfort and efficient sleep may happen at higher room temperatures |
How to Control the Room
- Set the thermostat to drop during sleeping hours.
- Open windows or use air conditioning or heat when the room drifts too far from your target.
- Use a fan for airflow during warmer months.
- Swap heavy winter bedding for lighter layers when seasons change.
- Keep an extra blanket nearby so you can adjust without fully waking up.
Bottom Line
Healthline's bottom line is refreshingly plain: most adults sleep best in a cool room, but the exact number is personal. If sleep feels fragile, temperature is one of the easiest variables to test because it connects directly to how the body manages nighttime rest.