Optimal Sleep Temperature

Even in the middle of a hot summer, deciding on a comfortable temperature for everyone in the home can be a challenge. You’d think “not hot” would be enough, but it really isn’t. Yes, there are recommendations for optimal sleep temperatures, but it isn’t that simple – there are other factors involved. Before you decide what to set your thermostat as you catch some Zs, here are a few things to consider.  

What is the optimal temperature for sleep? 

For healthy adult humans, there is actually a general answer that most experts agree on – somewhere around 20 degrees C. Of course, everyone will be different – some people love to burrito in a fluffy comforter, so the colder the better; others love to keep their legs out, so if it’s too chilly, they won’t be comfortable (to say nothing of the monsters they are risking without blankets). For that reason, somewhere in the 15-to-22-degree range will be an ideal place. As for who wins – the burrito-wrapper or the monster-lover – we won’t weigh in. But that range is a good place to start the negotiations.  

Why does it matter? 

Temperature seems like a preference, but there really is logic to the recommendation. Your body’s core temperature varies according to a natural circadian rhythm. That rhythm helps to regulate hormones, like melatonin, which improves the quality and quantity of your sleep. A room temperature in that range will help encourage melatonin production, thereby encouraging restful sleep. Temperature also influences your sleep cycle, promoting slow wave and REM sleep, which will help you wake feeling rested.  

But wait… 

We know what you’re thinking – you’re convinced and heading to your thermostat as we speak. But, before you make that decision, there are a few more things to consider. If you have babies, infants or elderly or infirm people in the house, you’ll want to aim for the higher range of the scale (around 21 degrees), as they need slightly higher room temperatures to keep them comfortable and safe. These groups of people cannot regulate their temperature as well as healthy adults, so consider their needs first. You can consider space heaters if you don’t want the entire house as warm as they require.  

Another thing to consider is your furry friends - cats also have different body temperature maintenance needs than us. Keeping your house at that 21-degree mark will be best for your feline companions, though they will be fine down to 15 degrees (watch for the midnight jolt of a cold, wet nose against your skin if you choose to keep your temperatures on the low side!). Dogs are also more comfortable at the higher range of temperatures (especially small, older, or sick dogs) but are a little more tolerant that cats.  

What’s the bottom line? Ultimately, your optimal sleep temperature is up to you and the people (and animals) you live with. If you suffer from poor quality sleep, consider checking your thermostat. And consider everyone’s needs before you decide what temperature is best.