Home LivingWellnessSleepThis is the ideal temperature for sleep, according to scientistsNeed a good night’s sleep? Make sure your bedroom is the right temperatureWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Home LivingWellnessSleepThis is the ideal temperature for sleep, according to scientistsNeed a good night’s sleep? Make sure your bedroom is the right temperatureWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Need a good night’s sleep? Make sure your bedroom is the right temperature
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Mikhail Nilov / Pexels)
(Image credit: Mikhail Nilov / Pexels)
For optimal physical, mental and emotional health and wellbeing, it’s important to prioritise sleep. From investing in thebest mattressto creating your own sleep routine and environment, having a good night’s rest can make a world of difference to how you feel and perform day after day.
One thing that’s important to consider when setting up the perfect sleep environment is temperature. The temperature in your bedroom can have an effect on whether you have a restful night or not. If you’re too hot, you’ll find yourself flinging off the covers, tossing and turning and covered in sweat. But if you’re too cold, you’ll burrow deep under the covers and your muscles will take in the chill, making you feel stiff and sore when you wake up.
Between 20 and 25°C, the temperature inside is warm but not too hot or cold, allowing people to fall asleep more easily and sleep more deeply. But what happens if these conditions aren’t met? Let’s find out.
How does temperature affect sleep?
The main reason why temperature has an effect on sleep is because you need your body temperature to drop in order to fall asleep. When you’re getting ready for bed, your body temperature naturally drops which signals to the brain that it’s time to go to sleep. This drop in temperature starts about two hours before you go to sleep which coincides with the release of melatonin, the sleep hormone which helps regulate the sleep-wake cycle.
Having a bedroom at the optimal temperature can help encourage this natural temperature process to happen and send clearer signals to the brain and body that it’s time to go to bed. Many studies have also shown thatsleeping in a cooler roomorwearing socks to bedcan help with temperature regulation which can encourage you to fall asleep faster, sleep deeper and wake up less times in the night.
Sign up to the T3 newsletter for smarter living straight to your inbox
Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts
How to maintain the best sleep temperature
(Image credit: Cottonbro Studio / Pexels)
(Image credit: Cottonbro Studio / Pexels)
Stick to a regular sleep schedule
One of the most importanttips for great sleep hygieneis to keep to a regular sleep schedule. Your sleep and nighttime routine is completely unique, but making sure you go to bed at the same time every night ensures you’re getting enough sleep to perform properly the next day. Having a tight schedule also means your body will get into the habit of feeling sleepy at a specific time which will help you drift off easier.
Change your bedding with the seasons
For better temperature control, always consider the type ofbeddingyou’re using. When it comes to thebest duvetor blankets, it’s important to have a duvet that caters to the season. While you can get all season duvets, sleep experts recommend getting a summer duvet and a winter duvet. As mentioned in ourduvet size guide, you should move to a higher tog in the winter and a lower tog in the summer (seewhen should I change to a warmer duvetfor more details). For those who feel the heat regardless of the weather, investing in amattress cooling padcould solve your problems.
Ventilate your room during the day
Getting air and light into your room during the day keeps your environment cooler, fresher and more hygienic. When it’s time to go to bed, your room should be at a cool temperature which is said to help you sleep better. Keeping the window slightly open while you sleep will help your room come to that perfect sleeping temperature and will make sure you’re still getting fresh air.
Customise your thermostat
If you have thebest smart thermostatinstalled, you can set routines around your home to make sure each room is heated or cooled appropriately. For example, you can customise your thermostat to between 20 and 25°C in your bedroom when you plan on going to sleep to ensure its at the best temperature for sleep.
Today’s best Duvets deals$169View$169View$199ViewShow More DealsWe check over 250 million products every day for the best prices
Today’s best Duvets deals$169View$169View$199ViewShow More DealsWe check over 250 million products every day for the best prices
Today’s best Duvets deals
$169View$169View$199View
$169View
$169View
$169View
$169
$169
$169View
$169View
$169View
$169
$169
$199View
$199View
$199View
$199
$199
Show More Deals
Show More Deals
We check over 250 million products every day for the best prices
We check over 250 million products every day for the best prices
Vollebak pushes the limits of outerwear with Double Graphene Puffer and Shielding SuitThe company continues to weave innovation into every thread
The company continues to weave innovation into every thread
Bowers & Wilkins Pi6 review: sensational sound, ordinary ANCBowers & Wilkins' step-down true wireless earbuds sound amazing and are well-priced – so what’s the catch, if anything?
Bowers & Wilkins' step-down true wireless earbuds sound amazing and are well-priced – so what’s the catch, if anything?
Waking up for work is tough in the winter – but smart tech can help you avoid that snooze buttonHow smart tech makes winter mornings run smoother
How smart tech makes winter mornings run smoother
Nutritionist reveals 3 foods you should eat before bed to stay warmStruggling to stay warm during the night? Try eating some of these
Struggling to stay warm during the night? Try eating some of these
Are headbands the new sleep technology trend?
Hatch’s latest sunrise alarm clock finally has a phone-free design – and I’m obsessedHatch launches the Restore 3 wake-up light and it could drastically improve your mornings
Hatch launches the Restore 3 wake-up light and it could drastically improve your mornings
This ERA mattress topper can turn your mattress into a smart sleep tracking deviceThe ERA Smart Layer is my favourite wellness product from CES 2025
The ERA Smart Layer is my favourite wellness product from CES 2025
Withings’ smart mirror combines a smartwatch and scales into a full-length health scannerWithings debuts new conceptual smart health mirror at CES 2025
Withings debuts new conceptual smart health mirror at CES 2025
6 gadgets to get you through Dry JanuaryWith Christmas and New Year out of the way, we take a look at some of the best gadgets to use for Dry January
With Christmas and New Year out of the way, we take a look at some of the best gadgets to use for Dry January
This pillow flip sleep hack can help you beat Christmas insomnia – and it takes secondsIf you love the cold side of the pillow, you’ll love this quick sleep hack
If you love the cold side of the pillow, you’ll love this quick sleep hack
