You might not think twice about your bedroom temperature, but science says it could be the secret to better sleep and even better health. Experts like Dr. Kelvas explain that extreme temperatures—too hot or too cold—can interfere with your body’s natural hormone regulation, making it tougher to fall asleep or stay asleep. That’s why the Sleep Foundation recommends keeping your bedroom between 60°F and 68°F (15.5°C to 20°C) to support your body’s natural cooling process.
Your body is equipped with an internal thermostat that works to maintain a stable core temperature. It does this through mechanisms like sweating when you’re hot and shivering when you’re cold. Blood vessels also expand or constrict to manage heat loss or retention. This is why little things—like wearing socks to bed or sticking one foot out from under the blanket—can make such a big difference.
Temperature is more than just a comfort factor—it plays a key role in regulating your circadian rhythm, your body’s internal clock. Historically, people tended to fall asleep as outdoor temperatures dropped, and they often woke before sunrise when it was coldest. Your core temperature naturally falls during the early stages of sleep, reaching its lowest point during deep sleep, which is crucial for rest and recovery.
Cooler environments also support melatonin production, the hormone responsible for helping you feel sleepy. While melatonin is strongly tied to light exposure, a cool room can enhance its effects. On the flip side, sleeping in a room that’s too warm can disrupt both REM sleep—important for memory and emotional processing—and slow-wave sleep, when your body repairs itself. Studies have shown that heat and humidity can increase restlessness and reduce the quality of sleep.
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