Keeping your bedroom cool can significantly improve the quality of your sleep. Experts recommend setting the temperature between 60°F and 68°F (15.5°C–20°C), as this range supports your body’s natural ability to regulate temperature. When the room is too warm or too cold, it can interfere with this process and lead to restlessness during the night.
As you prepare for bed, your body naturally lowers its core temperature, signaling that it’s time to sleep. A cooler room supports this transition, making it easier to fall asleep and stay asleep. According to sleep specialists, cooler environments also promote the production of melatonin—the hormone responsible for helping you relax and maintain a healthy sleep cycle.
Sleeping in a warm room may reduce the amount of deep and REM sleep you get, which are essential for mental and physical recovery. High temperatures can cause more frequent waking and lighter sleep overall. A cool room helps protect these important stages of rest, allowing your body to recharge more effectively.
In addition to better sleep, cooler rooms may offer health benefits such as improved metabolism and weight regulation. Cold temperatures can activate brown fat in the body, which burns calories and may help reduce the risk of certain health issues. Easy changes, like taking a warm bath before bed, can help your body cool down and prepare for restful sleep.