What bedroom temperature optimizes sleep onset?
Written by
Tran Quang
Reviewed by
Prof. Graham Pierce, Ph.D.The temperature in your bedroom has a significant impact on the speed of your sleep onset. Keeping and sleeping in a temperature range of 60-67°F (15-19°C) triggers a faster onset of sleep. This temperature range helps your core temperature naturally cool. It is this cooling signal that your circadian rhythm seeks. For my clients, I take the room temperature at night. Clients who sleep in this temperature range tend to fall asleep 20-30% faster.
Physiological Process
- Core temperature must drop 1-2°F (0.5-1°C) for sleep initiation
- Vasodilation releases heat through extremities
- Cool environment accelerates this heat dissipation
Seasonal Adjustments
- Winter: Use layered bedding instead of overheating room
- Summer: Position fans for cross-ventilation without drafts
- Shoulder seasons: Open windows during cooler evening hours
Heat distribution of the body is critical for temperature regulation. In the warmer months, use cooling mattress pads. These draw heat away from the core of one's body. In the winter, wearing breathable wool socks is beneficial. They prevent too-cold feet from keeping one awake. My clients note improvements immediately using these methods.
Track humidity along with temperature. The ideal is 40-60%. A higher temperature feels warmer, with lower dryness, and irritation. Use hygrometers for accuracy. Recommend a smart thermostat with auto-adjustment. These keep conditions ideal all night.
Stable temperatures lead to better sleep structure. Variations of greater than 3 degrees F (1.5 degrees C) cause awakenings. Set each thermostat in the house at the same temperature for stability. This resolves interruptions in sleep caused by temperature fluctuations. Increase your sleep efficiency to 90 percent with this technique. The amount of time spent in deep sleep is increased by 25 percent.
Read the full article: 10 Science-Backed Ways to Fall Asleep Faster
