ChillSleep
Sleep Environment

Cool Bedroom Temperature (65-68°F)

Lower your room temperature to match your body's natural sleep state

5 minutes setup

Your core body temperature naturally drops when you fall asleep. Keeping your bedroom cool (between 65-68°F or 18-20°C) helps facilitate this natural temperature decline, making it easier to fall asleep and stay asleep throughout the night.

How To Do It

  1. 1

    Set your thermostat to 65-68°F (18-20°C) about an hour before bedtime.

  2. 2

    Use a fan or AC unit if you don't have central climate control.

  3. 3

    Test different temperatures within this range to find your personal sweet spot.

  4. 4

    Keep lightweight, breathable bedding that won't trap heat.

  5. 5

    Wear minimal, breathable sleepwear (or sleep naked).

  6. 6

    Check your room temperature with a thermometer to ensure accuracy.

The Science Behind It

Research from the National Sleep Foundation shows that the ideal bedroom temperature for sleep is around 65-68°F. Core body temperature drops by 1-2°F during sleep onset, and a cool room facilitates this process by promoting heat dissipation through the skin.

Tips

  • If you share a bed, consider dual-zone bedding or separate blankets to accommodate different temperature preferences.

  • Open a window for natural cooling if outdoor temperature permits.

  • A cool room with warm extremities (socks or a hot water bottle at your feet) can be ideal for some people.

Best For

Falling asleepSleep qualityNight waking

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