Getting a good night’s sleep isn’t just about how tired you feel—it’s also about creating the right environment, and one of the most important factors is temperature. According to Dr. Kelvas, keeping your bedroom at the right temperature can make a huge difference in how well you sleep. If your room is too hot or too cold, it can disrupt your hormones, especially melatonin, which plays a key role in helping you fall and stay asleep. When your hormone levels are out of balance, you may find yourself tossing and turning instead of getting the rest you need. The Sleep Foundation recommends setting your room temperature between 60 degrees Fahrenheit (15.5 degrees Celsius) and 68 degrees Fahrenheit (20 degrees Celsius). This range helps your body maintain a comfortable state, making it easier for you to drift off and stay asleep through the night.
Temperature plays a much bigger role in sleep than most people realize. About two hours before bedtime, your body temperature naturally starts to decrease. This is your body’s signal that it’s time to wind down and get ready for sleep. Dr. Valerie Cacho explains that sleeping in a cool room can actually help your body produce more melatonin, the hormone that promotes sleepiness. Melatonin not only helps you fall asleep but also supports deep, restful sleep throughout the night. If your room is too warm, though, it can interfere with your ability to get quality sleep. Warmer temperatures can disrupt your REM sleep, which is when you experience most of your dreams. They can also interfere with slow-wave sleep, or SWS, which is essential for physical recovery and healing. When these important sleep stages are interrupted, you’re more likely to wake up frequently during the night, leaving you feeling groggy and tired the next morning.
Interestingly, sleeping in a cooler room may also offer benefits beyond just better rest. Some studies have shown that cool temperatures can help activate brown fat in the body. Brown fat is a special kind of fat that burns calories to create heat and maintain your body temperature. When brown fat is activated, it can increase your metabolism and help you burn more calories, even while you’re asleep. Over time, this could help with weight management and lower your risk of metabolic conditions like type 2 diabetes. On top of that, a cooler bedroom can support the body’s natural sleep cycles, ensuring you go through all the critical stages of sleep. Quality sleep is tied to a stronger immune system, better concentration, improved mood, and even healthier skin. Sleeping well on a regular basis can have a powerful impact on your overall health and well-being.
If you don’t have a thermostat or a way to control the temperature of your bedroom, there are still practical ways to cool down before bed. One effective method is to take a warm bath or shower about an hour before you go to sleep. It might sound counterintuitive, but warming up your body in the bath actually leads to a drop in your core body temperature once you get out, helping you feel sleepy and ready for bed. You can also use lightweight sheets and breathable fabrics for your bedding and pajamas. Avoid heavy blankets unless the weather calls for them. Cracking a window or using a fan to circulate air can also make a noticeable difference in keeping your bedroom cool and comfortable.
Creating a consistent nighttime routine that includes lowering the room temperature or cooling your body down can have lasting benefits. When you sleep in a cooler room, you’re more likely to fall asleep faster, stay asleep longer, and wake up feeling more refreshed. Better sleep can lead to better days—more energy, sharper focus, a healthier metabolism, and a stronger immune system. It’s a simple change that doesn’t cost much but can make a big difference. So if you’ve been struggling with restless nights or feeling tired in the morning, it might be time to turn down the thermostat or find other ways to create a cooler, sleep-friendly space. Your body and mind will thank you for it.
