A cool bedroom is often recommended for better sleep, but there is a difference between a room that is comfortably cool and one that is so cold that it keeps you awake.
If you regularly wake up shivering, keep adding blankets throughout the night, or find yourself adjusting the thermostat every evening, your bedroom temperature may not be optimized for sleep. A programmable thermostat or timer system on an air conditioning unit may help create a more consistent and comfortable environment from day to night.
What Is the Best Temperature for Sleeping?
Sleep experts often recommend a cool bedroom environment. For many adults, a temperature in the range of approximately 60 to 68 degrees Fahrenheit can be comfortable for sleep, although the ideal temperature varies from person to person.
Your body naturally changes temperature throughout the day and night. As bedtime approaches, core body temperature begins to decrease, helping support the transition toward sleep.
Why a Cool Room Can Support Sleep
A bedroom that is too warm may make it difficult for your body to release heat and can contribute to:
- Difficulty falling asleep
- Restless sleep
- Frequent awakenings
- Sweating at night
- Feeling uncomfortable under blankets
Cooler Is Not Always Better
Turning the air conditioner as low as possible does not necessarily improve sleep.
A bedroom that is too cold may also lead to:
- Shivering
- Muscle tension
- Frequent awakenings
- Dryness or discomfort
- Difficulty falling asleep
- Waking up because your blankets have shifted
The goal is to create an environment that helps you stay comfortably cool—not uncomfortably cold.
Can Sleeping in a Room That Is Too Cold Affect Your Sleep?
Yes. While cool temperatures can promote sleep, excessive cold may become disruptive.
Shivering Can Interfere With Relaxation
Shivering is your body's attempt to generate heat. If your body is working to maintain its temperature, it may be more difficult to relax into a comfortable, restful state.
You May Wake Up More Frequently
Even if you do not fully remember waking, discomfort caused by temperature changes may contribute to lighter or more fragmented sleep.
You may spend enough hours in bed but still wake up feeling as though you did not sleep well.
Why Bedroom Temperature May Need to Change Throughout the Day
The temperature that feels comfortable when you are awake may not be the temperature that feels comfortable when you are sleeping.
Your Sleep Environment Changes Overnight
Your needs can also change from one part of the night to another.
For example:
- You may prefer a slightly warmer room before bed.
- Your room may cool naturally overnight.
- The outdoor temperature may drop during the night.
- You may need less air conditioning once you are fully asleep.
- Morning temperatures may become cooler than expected.
A static A/C setting may not always provide the same level of comfort throughout the night.
How A/C Timers Can Help Regulate Temperature
If your air conditioning unit has a timer or programmable setting, you may be able to create a schedule that adjusts the temperature automatically.
Start With a Comfortable Evening Temperature
You may want the room slightly cooler as you prepare for bed but not so cold that you feel uncomfortable.
Program the A/C to Adjust After You Fall Asleep
If your air conditioner tends to make your room too cold overnight, consider using a timer to reduce cooling after you have fallen asleep.
For example, you may:
- Turn the A/C on before bedtime to cool the room.
- Set a timer to reduce cooling after several hours.
- Allow the room to gradually become slightly warmer overnight.
The exact timing will depend on your bedroom, climate, bedding, and personal preferences.
Using a Timer System for Day and Night Temperature Changes
A programmable thermostat or smart A/C system can make it easier to create different temperature settings throughout the day.
Daytime Settings
When you are awake, your preferred temperature may depend on activity level, clothing, sunlight, and outdoor conditions.
You may want a different temperature while:
- Working from home
- Exercising
- Cooking
- Relaxing
- Completing household activities
Evening Settings
As you begin preparing for bed, gradually lowering the temperature may help create a comfortable sleep environment.
Consider Cooling the Room Before Bed
Instead of waiting until you get into bed to turn on the air conditioner, try cooling the bedroom before your intended bedtime.
This may help you enter a comfortable sleep environment rather than waiting for the room to cool after you are already trying to fall asleep.
Overnight Settings
If your room tends to become too cold overnight, program the system to adjust.
You might experiment with:
- Turning the A/C off after several hours
- Increasing the temperature by a few degrees
- Switching to a fan
- Using a thermostat schedule that gradually changes overnight
How to Find the Right Temperature for Your Sleep
The ideal bedroom temperature is personal.
Instead of dramatically changing the thermostat every night, try making small adjustments and paying attention to how you sleep.
Try a Temperature Experiment
For several nights, keep track of:
- Your bedroom temperature
- How quickly you fall asleep
- How often you wake up
- Whether you wake up feeling too hot or cold
- How rested you feel in the morning
Change One Thing at a Time
Try adjusting the temperature by one or two degrees rather than making major changes.
Give yourself several nights to adjust before deciding whether a temperature is working.
Don't Forget About Bedding
Your thermostat is only one part of your sleep environment.
Adjust Your Blankets Before Lowering the A/C
If you are waking up cold, consider whether your bedding is appropriate for the temperature.
You may prefer:
- Lighter sheets
- A thinner blanket
- Layered bedding
- Breathable fabrics
- A heavier comforter
Layering Can Give You More Control
Using multiple light layers may make it easier to adjust your comfort level throughout the night than relying on one very heavy blanket.
Should You Use a Fan at Night?
For some people, a fan can help circulate air and make a room feel more comfortable.
A Fan May Help You Feel Cooler Without Lowering the Thermostat
Air movement can help reduce the feeling of heat, meaning you may not need to set the air conditioner as low.
Avoid Direct Airflow if It Makes You Too Cold
If you regularly wake up feeling cold or uncomfortable, try pointing the fan away from your body or reducing its speed.
The goal is comfortable airflow—not constant cold air blowing directly onto you.
Other Ways to Control Your Bedroom Temperature
You may be able to improve your sleep environment without constantly changing your A/C setting.
Use Curtains or Blinds
Blocking sunlight during the day can help prevent your bedroom from becoming excessively warm.
Keep Doors Closed When Appropriate
Closing doors may help maintain a more consistent temperature in your bedroom, depending on your home's heating and cooling system.
Consider a Smart Thermostat
A programmable or smart thermostat can automatically adjust temperatures based on the time of day.
You may be able to create separate schedules for:
- Morning
- Daytime
- Evening
- Overnight
Automate Your Sleep Environment
Automation may be especially helpful if you frequently forget to adjust the thermostat before bed or wake up because you are too cold.
A consistent schedule can reduce the need to make temperature adjustments in the middle of the night.
When Temperature Is Not the Only Problem
A comfortable bedroom temperature can support good sleep, but it will not treat an underlying sleep disorder.
Consider talking to a healthcare professional if you continue to experience:
- Chronic insomnia
- Excessive daytime sleepiness
- Loud snoring
- Gasping or choking during sleep
- Frequent unexplained awakenings
- Persistent fatigue despite adequate sleep
Learn more about the sleep disorders evaluated and treated by Anchorage Sleep Center.
The Bottom Line
A cool bedroom can support healthy sleep, but a room that is too cold may become just as disruptive as one that is too warm. The best sleep temperature is ultimately the one that allows you to fall asleep comfortably and remain comfortable throughout the night.
Using a programmable thermostat or timer on your air conditioning unit may help regulate your bedroom temperature as your needs change from day to night. Try cooling your room before bed and then adjusting the temperature later in the night to prevent the room from becoming excessively cold.
Small changes, including thermostat timing, airflow, and bedding, can work together to create a more comfortable sleep environment.
Anchorage Sleep Center provides evaluation and treatment for a variety of sleep disorders. If you continue to struggle with poor sleep despite improving your sleep environment, contact Anchorage Sleep Center to learn more about your options.
If you or someone you know struggles with sleep, please click the orange button below for a free online sleep test.
