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.
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.
A bedroom that is too warm may make it difficult for your body to release heat and can contribute to:
Turning the air conditioner as low as possible does not necessarily improve sleep.
A bedroom that is too cold may also lead to:
The goal is to create an environment that helps you stay comfortably cool—not uncomfortably cold.
Yes. While cool temperatures can promote sleep, excessive cold may become disruptive.
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.
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.
The temperature that feels comfortable when you are awake may not be the temperature that feels comfortable when you are sleeping.
Your needs can also change from one part of the night to another.
For example:
A static A/C setting may not always provide the same level of comfort throughout the night.
If your air conditioning unit has a timer or programmable setting, you may be able to create a schedule that adjusts the temperature automatically.
You may want the room slightly cooler as you prepare for bed but not so cold that you feel uncomfortable.
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:
The exact timing will depend on your bedroom, climate, bedding, and personal preferences.
A programmable thermostat or smart A/C system can make it easier to create different temperature settings throughout the day.
When you are awake, your preferred temperature may depend on activity level, clothing, sunlight, and outdoor conditions.
You may want a different temperature while:
As you begin preparing for bed, gradually lowering the temperature may help create a comfortable sleep environment.
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.
If your room tends to become too cold overnight, program the system to adjust.
You might experiment with:
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.
For several nights, keep track of:
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.
Your thermostat is only one part of your sleep environment.
If you are waking up cold, consider whether your bedding is appropriate for the temperature.
You may prefer:
Using multiple light layers may make it easier to adjust your comfort level throughout the night than relying on one very heavy blanket.
For some people, a fan can help circulate air and make a room feel more comfortable.
Air movement can help reduce the feeling of heat, meaning you may not need to set the air conditioner as low.
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.
You may be able to improve your sleep environment without constantly changing your A/C setting.
Blocking sunlight during the day can help prevent your bedroom from becoming excessively warm.
Closing doors may help maintain a more consistent temperature in your bedroom, depending on your home's heating and cooling system.
A programmable or smart thermostat can automatically adjust temperatures based on the time of day.
You may be able to create separate schedules for:
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.
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:
Learn more about the sleep disorders evaluated and treated by Anchorage Sleep Center.
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.