The best room temperature for sleep is on the cool side for most adults. Cleveland Clinic suggests about 60 to 67°F (15 to 19°C), and the Sleep Foundation points to about 65°F (18.3°C). Treat that as a starting range, then adjust bedding and pajamas until you feel comfortable. Babies need separate safe sleep guidance.
Adults: roughly 60 to 67°F (15 to 19°C), according to a Cleveland Clinic sleep psychologist. The Sleep Foundation says most doctors recommend 65 to 68°F (15.6 to 20°C), with about 65°F as a sweet spot.
Too hot: Cleveland Clinic says above 70°F is too hot.
Too cold: Cleveland Clinic says below 60°F is too cold.
Babies: follow safe sleep advice. The NHS says a baby's room should be about 16 to 20°C (about 61 to 68°F).
People differ by a few degrees, so use these numbers as a range to test, not a rule. The National Heart, Lung, and Blood Institute (NHLBI) puts it simply: keep your bedroom quiet, cool and dark.
Your body temperature naturally drops as you sleep. The Sleep Foundation explains that this drop starts about two hours before you fall asleep, so a cooler room makes it easier to fall and stay asleep. Cleveland Clinic adds that you are more likely to wake up if your bedroom becomes uncomfortably hot or cold, and that heat is a big disruptor of REM sleep, the stage linked with dreaming.
Cold has downsides too. Cleveland Clinic notes that when you are cold, your body works harder to warm up, which puts extra pressure on your cardiovascular system. Aim for cool and comfortable, not chilly.
Set the thermostat a little lower at night instead of heating the bedroom like the living room.
Use layers you can kick off, such as a sheet, a light blanket and a throw, instead of one heavy duvet.
Choose pajamas for the season. Cleveland Clinic suggests breathable pajamas, sheets and blankets.
On cold nights, the Sleep Foundation lists a hot water bottle as an option for adults.
Close blinds during the day to reduce heat build-up.
Use a fan or air conditioning, and open windows for airflow when it is safe.
If you have a cooler room downstairs, consider sleeping there in summer.
Keep humidity in check.
These tips come from the Sleep Foundation's list. For heat waves and very hot nights, see this guide to sleeping in hot weather.
One person often runs warmer. Try separate blankets of different weights, or a fan pointed at one side only. Set the room for the person who runs hot, and let the cooler sleeper add a layer.
Sheets: pick breathable fabrics and change weights with the seasons.
Blankets: two light layers are easier to adjust than one thick one.
Pajamas: lighter in summer, warmer in winter. If you wake sweaty, drop a layer before you change the thermostat.
Test one change at a time for a few nights so you can tell what helped.
It sounds odd, but warming up can help you cool down. A 2019 review and meta-analysis in Sleep Medicine Reviews found that a warm bath or shower of about 40 to 42.5°C (104 to 108.5°F), taken 1 to 2 hours before bedtime for as little as 10 minutes, was linked with falling asleep faster. The authors say more research is needed. The Sleep Foundation also suggests a warm bath an hour or two before bed to encourage a natural cool-down. If you have a health condition that makes hot water risky, check with your doctor first.
Do not apply adult advice to infants. The NHS advises keeping a baby's room at about 16 to 20°C and checking a room thermometer, because overheating can increase the risk of sudden infant death syndrome (SIDS). Check your baby by feeling their chest or the back of their neck; cool hands and feet are normal. Remove a layer if their skin is hot or sweaty. The NHS also says babies should never sleep with a hot water bottle or electric blanket, or next to a radiator, heater or fire. Keep the cot clear of pillows, duvets, bumpers, loose blankets and soft toys. Bedding rules can differ by country, so in the US ask your pediatrician.
Cleveland Clinic suggests talking to your doctor if you still have sleep problems once your room temperature is right. See a doctor too if poor sleep lasts for weeks, if you snore loudly or gasp in your sleep, if you often wake drenched in sweat, or if you feel sleepy while driving.
This is general information, not medical advice. Talk to your doctor or pharmacist about your own situation.
For most adults, probably a little warm. Cleveland Clinic says a bedroom above 70°F is too hot. Try lowering it a couple of degrees and see how you feel.
Cool is better than cold. Cleveland Clinic's range starts at 60°F and calls anything below that too cold.
A good first try is about 65°F (18°C). Adjust up or down within 60 to 68°F until you sleep comfortably.
It can. Cleveland Clinic says you may need to adjust it as your body changes, but avoid big swings, and talk with your doctor if you are unsure.
Sleepward: Bedtime Routine has an editable routine, so you can add a step such as turning down the thermostat to your nightly wind-down. If you are testing changes, its optional sleep logs (with labeled estimates) and one-tap morning check-in give you a quick way to notice which nights felt better, and those records stay on your device. It is free to download with optional Pro purchases.
Get Sleepward free on the App Store