“Heat is a huge disruptor for REM sleep,” Dr. Drerup says. With the heat of the room, your body temperature will also rise, thus undoing the sleep initiation process entirely. If your bedroom temperature is above 70° F, it's too hot.
Tips for Keeping Cool During Sleep
A cool or lukewarm bath or shower can help with that, suggests Raymann. For most people, the temperature in the bedroom at night should not exceed 72 degrees Fahrenheit, and it should be even lower for people that sleep best in a cool bedroom.
Above 80F, or 25C, no known risk in an otherwise healthy person.
For most people, 75 degrees is too hot to sleep, per the National Sleep Foundation. But the new study found that in people 65 and up, sleep efficiency only started to decrease when temperatures were above 77 degrees.
If your bedroom temperature is above 70 degrees, experts say it's too hot. On the flip side, sleeping too cold also has its issues. It does not affect your sleep cycles as drastically as being too hot, but it could potentially lead to other health issues.
In most cases, sleep experts do not recommend sleeping in a warm or hot bedroom. Warmer temperatures can cause restfulness, dehydration, discomfort and irritability. Hot bedroom temperatures also reduce time spent in REM sleep.
In general, 80 degrees is too hot for a house if people are inside. However, if people aren't home during the day or for vacation during the summer, an indoor temperature of 80 degrees can save energy until you return and lower the temperature.
Research shows sleep can be disrupted by temperatures anywhere below 65 degrees Fahrenheit or above 75 degrees Fahrenheit. But for most people, heat interferes with sleep more than cold does. Sleep experts believe the best temperature for great sleep is between 68-72 degrees Fahrenheit.
Sleeping in a room with the air conditioner set to an appropriate temperature is important for quality sleep. The ideal AC temperature for sleeping is around 65°F (18.3°C). However, this may differ between individuals, who might find their ideal AC temperature lies between 60 and 67°F (15.6 and 19.4°C).
Safe range means a set variation where there's minimal risk. If the room temperature is below 68 degrees Fahrenheit or above 74 degrees Fahrenheit, their health is at risk because the temperatures will be outside the safe range.
The Egyptian Sleep Method is pretty simple: sleepers wrap themselves in a wet towel when it's too hot to slumber comfortably. This trick supposedly dates back to ancient Egypt when they didn't have the modern conveniences to help them with the high temperatures.
Some research suggests that sleeping naked can promote better sleep, leading to various mental and physical health benefits. By encouraging core body temperature regulation, naked sleeping may help support reproductive function, skin health, cortisol levels, metabolic control, and more.
Good ventilation with an open window can help. Many find ceiling fans useful but even a small, cheap fan can make a difference. If it's noisy, try ear plugs although they can take a few nights to get used to. Be sure to expose as much of your skin to flowing air as possible.
The best room temperature for sleep is approximately 65 degrees Fahrenheit (18.3 degrees Celsius). This may vary by a few degrees from person to person, but most doctors recommend keeping the thermostat set between 65 to 68 degrees Fahrenheit (15.6 to 20 degrees Celsius) for the most comfortable sleep.
Sleeping too hot
“Heat is a huge disruptor for REM sleep,” Dr. Drerup says. With the heat of the room, your body temperature will also rise, thus undoing the sleep initiation process entirely. If your bedroom temperature is above 70° F, it's too hot.
According to Chester Wu, MD, a psychiatrist and sleep expert, one of the best sleep positions is side-sleeping. “This position is ideal as it helps maintain proper spine alignment, reduces snoring and sleep apnea symptoms, and is beneficial for digestion and heart health,” said Wu.
As core body temperature dips at night to promote sleep, skin temperature may rise, making us feel hot. External factors can also make us feel hot at night, including bedding and pajamas, pre-bed activities, hydration level, hormones, and illness.
According to experts, the best temperature for sleeping is between 68 and 72 degrees. “Some sources recommend an even colder room; however, I typically recommend temperatures at least two to five degrees cooler than a comfortable temperature in the house during the day,” says Dr.
Wearing socks to bed may help you fall asleep faster and stay asleep longer, so it could become an important part of your sleep hygiene routine. Sleep hygiene refers to the habits, behaviors, and environmental factors present during our bedtime routine.
In reality, the average range is anywhere between 68 and 76 degrees Fahrenheit. The ideal room temperature will vary according to season, activity, and the area of your home. During winter time, the standard temperature is around 70 degrees Fahrenheit.
They found a 5-to-10 percent drop in sleep efficiency when indoor temperatures rose from 77 to 86 degrees, he said. “The consensus among most scientists is that anything higher than 75 or 80 is bad for sleep and potentially detrimental to health,” Baniassadi said.
Your AC might not cool properly due to thermostat issues, an undersized unit, or extremely high outdoor temps—so check those first. Keep an eye on airflow—replace clogged filters every 3 months, and make sure vents and ducts aren't blocked for efficient cooling.
The World Health Organization recommends a thermostat setting no lower than 68 degrees while you're home. If you have children or seniors in your house, that number increases to at least 70 degrees. If your house is too cold, it can cause problems with blood pressure and circulation, as well as affect your heart rate.