Call us today:

How the Right Temperature Helps Promote Sleep

Sep 22, 2023

Do you have trouble falling asleep at night? Is tossing and turning getting the better of you? If so, it may be that your bedroom is too warm. The key to a good night’s sleep is turning down the thermostat. Here’s what you need to know to get into a deep slumber.

The Best Sleeping Temperature

Experts say the ideal nighttime sleeping temperature is around 65 degrees. It varies from person to person, but most people sleep best when the thermostat is set between 60-68 degrees.

Infants sleep best in a bedroom that’s a little warmer. Sixty-nine to 70 degrees is ideal. Their small bodies are still developing, and they are more sensitive to ambient temperature. Ensure an ideal temperature by adjusting the thermostat and avoiding blankets so infants don’t heat up.

How Temperature Affects Sleep

Our individual sleep cycle is regulated by our circadian rhythm or body clock. It lowers our core body temperature by about 2 degrees at night. This releases rising amounts of the hormone melatonin which prepares us to fall asleep. As morning approaches, our bodies warm up and jostle us awake. Keeping cool is key to falling and staying asleep.

The Impact of a Warm Bedroom

If our bedroom is too warm, it can cause discomfort and restlessness. There is nothing worse than trying to nod off when we’re sweaty and dehydrated. Fatigue sets in but we’re unable to fall asleep. A warm body temperature also affects our quality of sleep and the amount of time we spend in different sleep stages. Spending less time in REM sleep causes grogginess the next day and can negatively impact our health.

Tips for Keeping Cool

There are a number of ways to optimize the temperature of our sleep environment.

Keep blinds closed during the day to reduce heat build-up. Sleep downstairs during the summer. Turn the thermostat down at night. Use a fan or air conditioner in hot climates. Open the windows if the air is cool and fresh. Control the amount of humidity in the bedroom. Reduce sweat by using the best mattress, sheets, and pillows. Wear pajamas that will keep you cool at night. Also, avoid alcohol and caffeine at bedtime. Keep the bedroom dark and quiet when it’s time to turn in.

Our body clock is sensitive to fluctuations in light, diet, and exercise. The timing of these activities can impact our body temperature and sleepiness. Give yourself time to relax, unwind, and cool down before you head to your bedroom. 

Gender Sleep Preferences

Most men agree that their female partners like it warmer than what is comfortable for them. However, it’s not gender but body size that makes the difference. Research suggests women feel colder because they tend to store less body fat. It turns out an individual’s body temperature is based on their height and size. A man and woman with similar body compositions will have temperatures that drop at similar rates.

Let Us Improve Your Indoor Air

Will Air is a high-quality, residential, and light commercial heating and cooling company in Central Maryland. We specialize in HVAC systems, duct cleaning, and preventive planned maintenance. We service residential properties with the best equipment at the most affordable prices. Call us today at 410-549-9300 or visit us online to request a free estimate.

Request an Estimate

  • Carroll County, MD
  • Howard County, MD
  • Frederick, MD
  • Baltimore County, MD
  • Montgomery County, MD
5389 Enterprise Street, Suite F, Sykesville, MD 21784


Licensed & Insured: MD HVAC 3303 | WSSC FG7 | MD Gas Fitter License Number 92788

M-F: 7am-4pm