Your Room Temperature Could Be Impacting Your Sleep—Here’s How

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If you've ever found yourself tossing and turning while trying to fall asleep, you're not alone. Whether you wake up with night sweats, always feel hot, or get too cold and feel like you need a million blankets, it can be tricky to find the best temperature for sleep.

Your environment can directly impact your sleep quality and circadian rhythm, research shows. However, finding that sweet spot temperature can be tricky—and the issue affects a lot of people. Approximately 57 percent of U.S. adults report at least occasionally being too hot while sleeping and 37 percent report being too cold, according to a recent study.

So, what is the ideal temperature for sleep, exactly? Is it better to sleep in a warm or cool environment, and how does the number on your thermostat impact your ability to wind down? Here’s the lowdown on the best temperature for sleep, why it matters, and ways to get better rest, according to sleep experts.

Meet the experts: Chris Winter, MD, is a neurologist, sleep medicine specialist, and sleep expert for Tylenol. Shelby Harris, PsyD, is board-certified in behavioral sleep medicine and is the Director of Sleep Health at Sleepopolis.

What is the best temperature for sleep?

“The best temperature for sleep is generally thought to be at 65-67 degrees,” says Chris Winter, MD, a neurologist, sleep medicine specialist, and sleep expert at Tylenol. Keeping your room within this range helps create an environment that aligns with your body's natural temperature patterns.

Generally speaking, your core body temperature begins to cool two hours before going to sleep, research shows. This shift in temperature signals the onset of rest, allowing you to settle down for the night. When you wake up, your core body temperature begins to warm. This is why the temperature of your room should be in the 65-67 degree range at night, as sudden warming or cooling in your room can disrupt your sleep cycle (and potentially wake you up).

That said, you don't necessarily have to maintain a cool environment all day to get quality shut-eye. “It is equally important to make sure that your body goes through a robust temperature cycle where we are moving and warm during the day, with a drop in temperature as we approach bedtime," Dr. Winter says.

Why Temperature Matters For Sleep

Temperature impacts your body's natural ability to cool itself down. “The relationship between temperature and sleep quality boils down to our body's natural cooling process,” says Shelby Harris, PsyD, the Director of Sleep Health at Sleepopolis. “If it's too cold, we struggle to stay warm, making it tough to sleep,” she says. And if it's too hot, our body can't cool down properly, also messing with our sleep.”

Extreme conditions can also negatively impact your body's circadian rhythm. “Sleeping in a room that's too hot or too cold can disrupt your sleep and lead to or aggravate symptoms of insomnia," Harris says. "Both scenarios can result in fragmented and overall less restorative sleep.”

Finally, when your body is fighting to regulate your temperature all night long, your rapid eye movement sleep (REM, the stage of sleep when you’re dreaming) is decreased and wakefulness is increased—basically, throwing your deep sleep cycles out of whack. So, if you don't want to toss and turn constantly, keep the thermostat between 65 and 67.

How To Get Better Sleep

“During the day, block out any extra heat by closing curtains or blinds,” Dr. Harris says. Then, make sure your sleep environment is cool enough by turning your thermostat down before going to bed. You can turn on a fan to circulate the air in your room, choose both a breathable bedding and mattress, and pick out lightweight pajamas (like ones made out of cotton) to prevent heat retention, she says. And if you’re constantly flipping your pillow to the “cold” side throughout the night, consider getting a cooling pillow.

Lifestyle changes can also improve the quality of your sleep. “The main factors that promote sleep are getting more exercise, sticking to a consistent sleep schedule, making smart dietary choices and avoiding caffeine and alcohol before bed, and creating a superior sleep environment that is dark, quiet, and cool,” Dr. Winter says. Make sure to cut back on screen time, and don’t forget about the pesky blue light exposure from scrolling on your phone too long at night, Dr. Harris adds.

Although it may sound counterintuitive, making yourself warm before bed can also jumpstart the body's cooling process later on. “Take a hot bath, shower, or sauna a few hours before bed since the cooling that naturally happens after your body experiences heat helps to promote sleep," Dr. Winter says.

Your Sleep Self-Care Kit

Once your thermostat is set, optimize your space with sleep-friendly products to help you catch some Zzzs.

Mulberry Silk Eyemask

If blackout curtains aren't in your sleep routine and you could use some incentive to wind down, this silk eye mask from Brooklinen might do the trick. The soft, breathable fabric feels light on your eyes and the stretchy elastic band makes it easily adjustable (so you won't get those annoying creases on your face and forehead...IYKYK).

SNOOZ Smart White Noise Machine

If you crave a peaceful night's sleep that won't get interrupted by traffic noise or your snoring partner, this white noise machine can help you wind down. SNOOZ is user-friendly, has 10 volume settings, and blocks out sound disturbances so you can fall asleep with ease and wake up feeling refreshed.

Queen Cooling Sheets

These cooling sheets will help you maintain that ideal temperature for sleeping soundly through the night. They are moisture-wicking (perfect for hot sleepers), soft, easy to wash and dry, and you can get them in multiple colors and patterns to match your space. Plus, they're affordable—because good sleep shouldn't have to mean draining your wallet.

Tylenol PM Extra Strength Pain Reliever And Sleep Aid Caplets

If you're dealing with pain and are having trouble sleeping, taking an extra strength capsule every once and a while may help. This nighttime sleep aid and pain relief med can help you rest and is non habit-forming when used as directed. But PSA: Always consult your doctor before taking a new med.

Short Sleeve Sleepwear Set

Sometimes, maintaining the right temperature for sleep means finding the best pajamas to keep you cool. This matching set is cozy, light, breathable, and comes in fun colors like dark red, purple, light blue, leopard print, and more.

Nature Made Magnesium Glycinate

It's no secret that magnesium supplements are having a moment right now, especially because of their supposed benefits for rest and relaxation. This pack comes with 60 capsules (roughly a one-month supply) to support muscle relaxation, heart health, and more. Always consult your doc first, but in general, two capsules before bedtime will do the trick.

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