What is the IDEAL temperature for sleep?

The wrong room temperature, whether too hot or too cold, can make getting adequate sleep difficult. We explore what research says about temperature and sleep, including the ideal air temperature for sleep, how body temperature changes in relation to the sleep cycle, and how to maintain the optimal sleeping temperature.

Experts suggest an air temperature between about 66 and 70 degrees Fahrenheit is optimal for sleeping. However, your ideal sleep temperature may depend on personal factors such as the type of bed coverings you use and whether you sleep nude or semi-nude. Studies show that the right combination of ambient room temperature and suitable bedding is essential for a good night’s sleep!

0:00 How does temperature affect sleep?
0:13 Does your body temperature change when you sleep?
0:30 How does heat affect sleep?
1:00 How does cold affect sleep?
1:25 Is there a "best temperature" for sleep?
1:55 How can you maintain an optimal sleep temp?

😴 Michael Breus, Ph.D., is a double board-certified clinical psychologist and sleep expert. He's been in practice since 1999 and helped thousands of patients improve their sleep. Dr. Breus has written five books on sleep and conducted over 1,000 interviews to the press and public.

#sleeptips #sleeptemperature #hotsleeper

[sofiane]

Hello doctor, thank you for your content but I can't get the answer to my question.

I can't fall asleep in a cool environment but it's apparently the best environment. I don't stop shaking when I don't put on the heating so I put the minimum covers me winding up then I fall asleep but I always wake up because of the accumulation of heat over the hours. Except that if I don't start it I can't sleep.

[Lola-tqnv]

It's a constant dilemma in Missouri's extreme temps and tropical, oppressive humidity, to know when we can open windows overnight, to give the AC a break. First week of June: Daytime temp mid-90s. Currently 65 F at 3am, with Dew point 63%, and Relative Humidity 94%. Inside temp is muggy 77 F, (12 degrees hotter than outside with AC on). But with humidity almost 100% - is it bad to open windows? Air too damp?
I read conflicting info.

[dcrass]

what about intentionally sleeping inside a sub-zero to single digit Celsius room?

[evantorres]

I’ll rather sleep even myself or my own family at 70 degrees thu 73