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Best Temperature For Sleep

What Is The Best Temperature For Sleep? (2023)

Last updated: 31.10.2023 Reading time: 5 Min.

Struggling to fall asleep in a summer heatwave? ☀️

Or maybe you're buried in blankets in winter, but you can't get warm?

The temperature in your bedroom can significantly affect the quality of your sleep.

But what is the best temperature to sleep in and how can you maintain the temperature in your bedroom?

Let's find out! 👀

Best temperature for sleep

What is the best temperature for sleeping?

The ideal temperature for sleeping should be between 15°C and 19°C.

Björn Steinbrink

Sleep Coach

The optimal bedroom temperature is around 18°C. Try to keep this temperature in the bedroom consistent.

If the temperature in your bedroom is too hot or too cold, it can have a negative impact on the quality of your sleep.

Why are cool temperatures better for sleep?

Sleeping in a cooler bedroom improves the quality of your sleep.

During the day, your body's temperature varies by 1 to 2 degrees.

In the evening, the core temperature drops and signals your brain that it's time to sleep. 😴

different sleeping temperatures
The best temperature to sleep at night is cooler than you might expect.

A cooler temperature in the bedroom facilitates your body's natural cooling process.

It also boosts the production of melatonin, the sleep hormone.

We'll go into more detail about how melatonin affects sleep later.

People who sleep in warmer temperatures tend to have a shallower and shorter sleep.

Cooler temperatures also facilitate Rapid Eye Movement, the sleep phase when your muscles relax and you start to dream.

Why is temperature crucial for sleep?

Your average body temperature is around 37°C, but this can vary slightly depending on your age, physical activity and the time of day. 🌡️

Due to the circadian rhythm, your core body temperature changes throughout the day.

In 24 hours, your body temperature can vary by up to 1°C, which is controlled through thermoregulation.

sleep wake cycle
Your sleep cycle is affected by cortisol and melatonin in the body.

When you first wake up, your body temperature is low and then rises steadily throughout the day.

Towards evening, your body temperature starts to drop again.

The drop in temperature is a signal for your body to prepare for sleep. 💤

But what actually causes this temperature change?

How melatonin affects body temperature

Melatonin, also known as the sleep hormone, controls your body clock.

Melatonin is produced by the brain

It is produced between 9:00 pm and 8:00 am. ⏰

This hormone is responsible for lowering your body temperature, relaxing your muscles, and making you sleepy.

When your body temperature drops in the evening, your body prepares for sleep.

During the night, your body temperature continues to drop and is at its lowest in the early hours, between 2:00 am and 4:00 am.

Melatonin production stops around 8:00 am, so your core temperature begins to rise a few hours before you wake up.

What happens if your bedroom is too hot or cold?

The quality of your sleep is affected by warmer temperatures.

What happens if your bedroom is too hot?

If your bedroom is too hot, you may sleep more restlessly or for a shorter period of time.

To cool down your room, you should air it out frequently. 🌬️

sleeping with cooler duvet
If your bedroom is too warm, use a cooler duvet.

If you feel too warm at night, a thin sheet or summer duvet can also help lower your body temperature.

An air cooler can also help to keep the room nice and cool.

The Pro Breeze 4-in-1 air cooler is a great option:


What happens if your bedroom is too cold?

While a colder bedroom doesn't affect your sleep cycle, it can make it harder to fall asleep.

If the bedroom is too cold, your body will have to work harder to lower its core temperature.

That is why many people prefer to sleep with their heating on.

However, contrary to popular belief, leaving your heating on during the night isn't the best choice.

woman wearing blanket hoodie with heating off
It's better to wrap up warm and sleep with the heating turned off at night.

A traditional gas or electric heater raises the air temperature, but it may also cause the air in your bedroom to become excessively dry.

This leads to an irritated throat in the morning and weakens your immune system over time. 🤒

If you feel that your bedroom is too cool, wear thick socks and cover yourself with a warm winter duvet or weighted blanket.

Our favourite winter accessories:

How to achieve the best temperature for sleep

Your body's core temperature needs to drop down a few degrees to fall asleep. 🌡️

But sometimes, the body needs a little encouragement.

So, what can you do?

Take a warm bath or shower

It's scientifically proven that a warm bath or shower before going to bed improves your sleep. 🛀

man taking a hot shower
Taking a warm bath or shower can help reduce the time it takes to drift off to sleep.

For best results, you should spend a minimum of ten minutes in the hot water an hour before bed.

This reduces your body’s core temperature and helps you fall asleep faster.

Relaxing in the bath with a good book and a bath pillow is a great way to practise good sleep hygiene and wind down for the evening.

Work out before bedtime

Working out at least 2 hours before going to bed can positively affect the quality of your sleep. 🏋️

When you exercise, your body temperature rises.

However, when you finish your workout, your body cools down naturally.

This also increases your sleep drive, making you feel more tired before bed.

people exercising
Exercise can help you relax and encourage your body to cool down.

Exercise and meditation can also help you relieve stress and anxiety. 🧘🏼‍♀️

However, it's important to avoid exercising immediately before bedtime, as your body will still be warm from the physical activity.

Choose your mattress and bedding carefully

The temperature of your mattress and bedding also impacts how warm or cold you feel at night.

Walter Braun

Mattress Expert

About 80% of the overall temperature in bed is determined by the duvet. If you overheat or freeze in bed, you should reconsider your choice of duvet.

You should opt for breathable bedding accessories, such as cotton, bamboo, or silk bedding. 🧶

These materials offer good ventilation and can wick away moisture.

The tog rating of your duvet also contributes to your sleeping temperature.

We recommend:

The Simba 3-in-1 duvet is an excellent choice as it can be customised with different layers depending on the season.


Your mattress also plays a role when it comes to regulating temperature during sleep.

If you're a hot sleeper or get night sweats, choose a breathable and cooling mattress for the best sleep.

On the other hand, if you feel cold while sleeping, your mattress should be able to retain heat and keep you warm.

Man sleeping on a cooling mattress
If you are a hot sleeper, you should choose a mattress with cooling properties.

Pocket spring and latex mattresses are often good options for hot sleepers, while memory foam mattresses create a warmer sleep environment.

Combining a cool mattress with a lightweight duvet and breathable bedding can be instrumental in having a cooler and more comfortable sleep.

Our favourite cool mattresses:

How humidity affects temperature and sleep

Humidity has a significant impact on both temperature and sleep quality.

Too much or too little humidity can be uncomfortable.

Low humidity can create dry air, which can dry out your nasal passages and cause a blocked nose. 👃

woman with a blocked nose
Low humidity can block your nose at night.

High humidity can make the air feel warmer than it actually is.

This can cause you to perspire heavily while sleeping, which can make you feel uncomfortable.

High humidity can also create an environment more favourable to mould and bed bugs, which can cause allergies.

To stay comfortable indoors, you should get a dehumidifier for days that are overly humid or a humidifier for dry days.

You can find plenty of dehumidifiers on Amazon.


So, what is the best temperature for a good night’s sleep?

Temperature greatly influences how quickly you fall asleep at night and how much deep sleep you get.

The best temperature for sleeping should be around 18°C.

A warm bath and a workout can help you cool down your body temperature and get a good night's sleep.

You should also pay attention to your choice of mattress and bedding, as this can have a big impact on your sleeping temperature.

Our top recommendations for a cooler sleep:

Frequently asked questions

  • Is there a perfect sleeping temperature?

    While there is an ideal room temperature at which you should sleep, the perfect temperature varies from person to person. 

    The optimal sleeping temperature in your bedroom shouldn't be below 7°C and not above 23°C.

    You should sleep at a comparatively cooler temperature to boost the production of melatonin and growth hormones.

    The perfect sleeping temperature also depends on the time of year and your sleeping habits.

  • Why do we sleep worse when it's hot?

    When your room temperature does not drop at night, your body has difficulty activating its natural cooling mechanism.

    You may also face sleep problems when the humidity is too high.

    Melatonin production can be disrupted if the temperature is too hot or humid. 🥵

    This affects your ability to fall asleep, sleep through the night, or feel refreshed after your nap.

    In summer, air your room frequently and use linen bedding.

    These keep you comfortable and don't retain heat in bed.

  • Best bedroom temperature for newborn babies

    As your newborn baby cannot express how they feel, it's up to the parents to determine the ideal sleeping temperature. 

    Maintaining a safe room temperature for your baby will also reduce the risk of overheating and Sudden Infant Death Syndrome (SIDS).

    The best sleeping temperature for newborns is between 20°C and 22°C.

    It's important to keep a close eye on this because babies are more sensitive to temperature changes.

    You can monitor your baby's bedroom temperature with a room thermometer. 

    Your baby's crib should also have tightly fitted cotton or wool bedding to keep them comfortable.

  • Best bedroom temperature for toddlers

    When your baby is 11 weeks old, their body temperature begins to regulate like that of adults.

    The ideal bedroom temperature for infants is between 18°C and 21°C.

    After one year, your toddler's risk of SIDS decreases, and they can sleep better in cooler bedrooms with blankets. ❄️

    When your child reaches one year of age, you can also introduce them to their first pillow. 

    Our favourite options for infants are the Panda Baby pillow and the Panda Toddler pillow

  • Best bedroom temperature for children

    A comfortable room temperature can help your child fall asleep faster and stay asleep longer.

    Proper sleep is important for the physical and mental development of your child. 👶🏼

    The best bedroom temperature for children is between 15°C and 20°C.

    Children are more sensitive to temperature changes than adults so it's best to monitor the child's comfort level and adjust the room temperature accordingly.

  • Best bedroom temperature for adults

    A comfortable temperature in the bedroom is essential for deep, restful sleep.

    The best bedroom temperature for adults is between 15°C and 20°C.

    This temperature range provides a comfortable and safe sleeping environment for most adults.

    However, you should also take into account that health conditions can have an impact on sleeping temperature. 

    For example, during pregnancy and menopause, you may experience higher temperatures due to the increased volume of blood and hormonal changes. 

  • Best bedroom temperature for seniors

    As you grow older, your skin gradually becomes thinner and loses its ability to cope well with fluctuations in temperature.

    You may have noticed that the bedrooms of the elderly are usually quite warm. 

    The ideal sleeping temperature for seniors is between 19°C and 23°C.

    Since the elderly can no longer regulate body heat that well, you have to be careful that their room doesn't get too cold.

    Keeping your elderly relatives cosy with a warm blanket or even a blanket hoodie can ensure they don't get too cold at night. 

  • References



Senior Content Writer

After years of working in a leading UK bed store, I'm passionate about helping others find their perfect mattress. I love to write about sleep almost as much as I love to nap!

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