If you’ve ever tossed and turned in a warm bedroom, you know how much temperature can make or break your sleep. For me, 68°F feels perfect. It's cool enough to get cozy under the covers but not so cold that I wake up shivering. But there isn’t one “magic” number for everyone. Science shows there’s a range where most people sleep best and finding your sweet spot within it can completely change the way you rest. And, your perfect temperature might change depending on a variety of external factors. For example, after I moved to Thailand, my ideal temperature went from 63°F to 68°F.
Why Temperature Matters for Sleep
Sleep isn’t just about closing your eyes and hoping for the best. It's a complete system that begins the moment you wake up and finding your ideal temperature is just one part of it. You can read my full guide on how to sleep better.
Your body goes through a process of lowering its internal temperature at night, a key signal that helps regulate your circadian rhythm. If your bedroom is too hot or too cold, that natural cooling process gets disrupted and your body struggles to transition into deep, restorative sleep.
Research suggests that most people sleep best in a room between 60°F and 68°F (15–20°C). Within that range, your body can maintain an ideal core temperature that supports longer stretches of deep sleep and fewer wake-ups during the night.
The Science Behind It
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Core body temperature drop: As bedtime approaches, your body temperature naturally falls by about 1–2°F. A cooler room helps that process happen smoothly.
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Melatonin production: Lower temperatures are linked with increased melatonin release, the hormone that helps you fall asleep faster.
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REM sleep quality: Studies show that when the room is too warm, people spend less time in restorative REM sleep and more time in lighter, fragmented stages.
Finding Your Ideal Sleep Temperature
While 68°F works best for me, the right number depends on your body, bedding and even your partner. Here’s how to experiment:
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Start around 65–68°F and track how you feel in the morning.
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If you wake up sweaty or restless, drop it a couple of degrees.
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If you wake up stiff or chilled, add a blanket or raise it slightly.
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Use breathable bedding materials like linen or cotton to prevent heat buildup.
Want to Build Your Own Sleep System?
Fixing sleep issues isn’t about chasing one hack or magic pill. Real change comes from building a system of smaller habits that work together: temperature, light, scent, routine, mindset and recovery. Over time, these habits compound and make falling asleep and staying asleep feel effortless. Explore my full system to fall asleep fast.
