Finding the perfect temperature for sleep is crucial to achieving a restful night. Sleep experts have long emphasised the importance of creating an ideal sleep environment, with temperature playing a key role. The human body’s core temperature naturally drops during the night, signalling to the brain that it’s time to sleep. However, if the room is too hot or too cold, this natural process can be disrupted, leading to restless nights and poor sleep quality.
So, what’s the solution? Research suggests that the optimal bedroom temperature for most people falls between 16°C to 18°C. This range allows the body to cool down sufficiently, promoting deeper, uninterrupted sleep cycles. Temperatures above or below this range can lead to discomfort, affecting the body’s ability to relax and drift into a peaceful slumber. Additionally, individual preferences, bedding choices, and seasonal variations can influence the ideal sleep temperature.
In this article, we’ll explore the science behind sleep temperature, the impact of different environments on quality of sleep, and practical tips for maintaining the perfect sleeping conditions. Whether you’re struggling with sleepless nights or simply looking to enhance your sleep quality, understanding the best temperature for sleep is a key step towards getting that much-needed rest.
The science behind sleep temperature
First, let’s take a look at the science behind sleep temperature. We’ll break it down into three key areas:
- How body temperature affects sleep cycles: Normal body temperature is approximately 37°C (98.6°F), but it can vary depending on factors such as age, activity level, diet, and the time of day. Throughout the day, body temperature can vary by up to 1.0°C (1.8°F), following a circadian rhythm – a 24-hour cycle in which the body’s core temperature rises and falls. The temperature is at its lowest early in the morning and gradually increases as the day goes on. As the evening approaches, it begins to decrease again. This drop in core temperature is a cue for the body to prepare for sleep, a pattern seen across many mammals, including humans. So, as bedtime approaches, the body temperature decreases, aiding the onset of sleep. This decline continues throughout the night, reaching its lowest point in the early morning, usually between 2 am and 4 am.
- Research findings on the ideal sleep temperature range: Neuroscience News recommends a sleep temperature range of 68-77°F (20°C-25°C) as ideal for adults. Studies have also found that a rise in core body temperature during sleep may cause you to wake up. Roughly two hours before your natural wake-up time, your body temperature begins to increase, continuing to climb throughout the day and reaching its highest point in the early evening.
- Impact of temperature on REM and deep sleep stages: As you transition into NREM sleep, your body temperature drops, while it rises slightly during REM sleep. Elevated body temperature during sleep has been associated with reduced amounts of deep sleep, including both NREM stage 3 and REM sleep. This can significantly impact how refreshed you feel upon waking..
Recommended sleep temperatures for different age groups
Let’s break this down by age:
Best sleep temperature for infants: It’s important to maintain a comfortable temperature in your baby’s room, avoiding extremes of heat or cold. The ideal temperature range for infants is suggested to be between 68°F to 72°F (20°C to 22°C). Babies are particularly sensitive to temperature changes due to their small size and developing bodies.
- Best sleep temperature for children: The optimal room temperature for toddlers to sleep in is between 18°C and 22°C (65°F to 70°F). It’s crucial to ensure that your child’s room is kept at a comfortable temperature, avoiding it being too hot or too cold.
Best sleep temperature for adults: The ideal room temperature for sleep is around 65°F (18.3°C). While individual preferences may vary slightly, many doctors suggest keeping the thermostat set between 65°F to 68°F (15.6°C to 20°C) for optimal comfort during sleep.
- Best sleep temperature for seniors: To ensure an elderly adult stays warm enough, it's advised that the room temperature should not drop below 65°F. The most comfortable temperature is largely a matter of personal preference, usually within a range of 65°F to 78°F (15.6°C to 25.6°C).
Factors influencing ideal sleep temperature
These are some of the factors influencing ideal sleep temperature:
Individual preferences: Personal comfort levels vary, with some people preferring cooler or warmer environments for sleep.
- Bedding and sleepwear: The type of sheets, blankets, and sleepwear you use can affect how warm or cool you feel during the night.
Room insulation: The quality of your home's insulation and ventilation can influence the room temperature, impacting your sleep environment.
- Seasonal changes: Temperature preferences can shift with the seasons, requiring adjustments to bedding or room temperature to maintain comfort..
Tips for maintaining the optimal sleep temperature
Let’s look at some of the key benefits of air handling units
- Adjust your thermostat: Set your thermostat between 16-18°C (60-65°F) before going to bed to maintain a comfortable sleep environment.
- Use breathable bedding: Go for natural, breathable materials like cotton or linen for your sheets and blankets. These fabrics help regulate body temperature by drawing off moisture and allowing air circulation.
- Layer your bedding: Layering your bedding allows you to adjust your warmth throughout the night easily. Try using several lightweight blankets instead of one heavy duvet so you can add or remove layers as needed.
- Keep your room ventilated: Ensure your bedroom is well-ventilated by opening a window or using a fan. Proper air circulation helps to disperse heat and maintain a consistent, cool temperature.
- Take a warm bath before bed: Taking a warm bath or shower before bed can help lower your core body temperature. As your body cools down after the bath, it naturally signals to your brain that it’s time to sleep.
About Daikin
Maintaining the ideal sleep temperature is vital for achieving restful and uninterrupted sleep. By understanding how factors like individual preferences, bedding choices, and room conditions influence your sleep environment, you can create a more comfortable and conducive space for rest.
Simple adjustments such as setting your thermostat, using breathable bedding, and ensuring proper ventilation can make a significant difference in your sleep quality. Prioritising the right sleep temperature not only enhances comfort but also supports your overall well-being, helping you wake up feeling refreshed and rejuvenated each morning.
When it comes to air conditioning, Daikin is a world leader. We offer a wide range of HVAC solutions tailored to meet diverse building requirements – including residential, commercial, and industrial. Daikin has a full lineup of split systems, packaged units, ductless mini-split systems, VRF (VRV) systems, and more – each one designed to deliver exceptional performance, energy efficiency, and comfort. With innovative, pioneering technology and exceptional service, Daikin has sold millions of systems in 140 countries.
If you would like to find out more about Daikin’s products, contact us today.
