What Is the Best Temperature for Sleeping?

Hand turning down temperature on a digital thermometer on a yellow wall

Winter or summer, getting comfy in bed can be a struggle. Finding the right pillow, comforter, mattress, and sheets to please both you and your partner can be a process of trial and error. But what about the temperature at which you sleep? The temperature of the air, combined with the insulating properties of your chosen bed linens, has a significant impact on the quality of your sleep.

What Is the Best Temperature for Sleeping?

Simply put, the best temperature for sleeping is 65 degrees Fahrenheit. To complicate matters, this ideal temp doesn’t refer to just the temperature of the air in your bedroom but to the temperature of your total sleeping environment. Simply setting the thermostat to 65 degrees won’t cut it.

Why Is 65 Degrees the Optimal Temperature for Sleep?

Sixty-five degrees might seem a bit chilly, especially on a crisp night when you feel like snuggling in, but it’s important to consider the process of thermoregulation. Thermoregulation is a biological process the human body undergoes throughout the day to function at peak performance. Thermoregulation works in tandem with the body’s circadian rhythm. During a 24-hour cycle, the body will gradually fluctuate in temperature: from below our baseline temperature of 98.6 degrees to anywhere from 96.4 degrees (when in a state of deep sleep) to 100.4 degrees (when most active). A total sleeping temperature of 65 degrees allows the body to relax into sleep and gradually decrease in temperature for optimum relaxation.

How Can I Get a Great Night’s Sleep?

Searching for better quality sleep? Try these three tips to sleep better and feel more energized throughout the day.

  1. Set your home’s thermostat to somewhere between 62 and 65 degrees Fahrenheit. Keep in mind that children, elderly people, and individuals with compromised immune systems may have more difficulty regulating their body temperature. Make sure that all individuals in your household are comfortable. Err on the side of caution and decrease the temperature slowly over time if you have concerns with reducing sleeping temperature in your home. Consider installing a programmable thermostat to keep your home at the right temperature, 24 hours a day.
  2. Go to bed and wake up at the same time every day.
  3. Limit screen time during the hour before you go to bed, and use an alarm clock instead of your phone alarm. Consider turning on “nighttime” settings on your phone, tablet, or laptop to limit your blue-light exposure before sleep.

Why Install a Programmable Thermostat?

Ready to improve your sleep through temperature regulation? We recommend installing a programmable thermostat to keep your home at an optimal temperature all the time. Programming your home’s thermostat to be warmer during the day and cooler after bedtime will also help you decrease your home’s heating bills and increase energy efficiency.

Need assistance with selecting or installing a new thermostat? Breathe easy with expert HVAC service from your local Aire Serv. Find an Aire Serv location near you or schedule an appointment online.