Part of the solution for the sub-par ZZZs that plague nearly 20 percent of adults who struggle to fall asleep or stay asleep may be to fiddle with… their thermostat. Yes, really. 

The temperature of our bunker, as it turns out, plays a major role in the quality and duration of our dormancy. In fact, naturopathic and functional medicine specialist Paul Harris, medical director of Soaak Technologies and the Soaak App, goes as far as to say that “maintaining an optimal sleep temperature and environment is essential to consistently achieving sound sleep.” 

So, what is the optimal sleep temperature, and why the heck does it have such a huge impact on sleep? Ahead, answers to these sleep temperature questions and more—plus, four additional sleep tips for quality snoozing.

Here Is the Optimal Sleep Temperature

As far as sleep needs, hygiene, and routine are concerned, there is rarely a one-size-fits-all rule. As such, you shouldn’t be surprised that the optimal sleeping temperature is a range. For most people, “somewhere between 65 to 67 degrees Fahrenheit is thought to be best,” says sleep specialist and neurologist Chris Winter, M.D., author of The Sleep Solution and The Rested Child, as well as the host of Sleep Unplugged. In fact, one study in the Journal of Physiological Anthropology found that 66 degrees Fahrenheit can facilitate the body’s natural drop in core temperature, promoting faster sleep onset and reducing the likelihood of waking up during the night.

That said, data published by the National Sleep Foundation found that the south end of that range may be even lower, suggesting that 60 to 67 degrees may be a more accurate range. “Individual preferences can vary based on age, gender, and personal comfort,” explains Harris. For instance, those going through menopause may benefit from sleeping in a cooler room due to hot flashes and night sweats, he says. Meanwhile, incredibly lean individuals may prefer a slightly warmer environment, as body fat is an important factor in how tolerant an individual is of the cold. 

Exactly How to Maintain the Optimal Sleep Temperature

The best way to prep your sleep space is simply to set your thermostat to the optimal sleeping temperature of 60 to 67 degrees about an hour or so before bed, says Harris. However, there are a number of other measures you can take to cool down—or in the winter, warm up—your sleep space. 

On the low-tech end of things, consider cracking a window. On cooler nights, this will naturally drop the temperature of your boudoir, while also improving overall air circulation and ventilation. Putting a fan in your room is another DIY option, says Harris. “That way, in the case that you do feel too warm, you can easily cool down your room with a press of the button,” he says. 

In the event that these interventions aren’t sufficient—for instance, you “run hot” or are experiencing hot flashes and night sweats due to menopause—he suggests switching your sheets out for ones made from a cooling material. “Cotton or bamboo sheets will be both breathable and moisture-wicking,” he says. You could also opt for a cooling mattress, pads, or toppers, which are designed to help dissipate your body heat. One popular option is our favorite: the Eight Sleep Pod Cover. 

“You can also consider using cooling blankets, moisture-wicking pajamas, or cooling pillows,” adds sleep psychologist Shelby Harris, Psy.D, director of sleep health at Sleepopolis.

Yes, Room Temperature Matters for Sleep Quality—Here’s Why

Adjusting your thermostat before bed isn’t another fruitless item on your to-do list. “The thermal environment is actually an extremely crucial factor that can affect human sleep,” says Paul Harris. 

The main reason, ultimately, boils down to your brain. The portion of the brain responsible for body temperature regulation is the hypothalamus. Actually, this deep-brain structure has been nicknamed “the body’s thermostat” by scientists. The thing is, this overachieving brain structure also governs the body’s internal biological clock, says Paul Harris. Also known as the key to your circadian rhythm, “this clock, located in the hypothalamus, also regulates sleep-wake cycles,” he explains. 

The result of the same portion of the brain being responsible for both body temperature and the sleep-wake cycle is that “thermoregulation is strongly linked to the mechanism regulating sleep,” says Paul Harris. That means “excessively high or low ambient temperature may affect sleep even in healthy humans without insomnia,” he says. 

With that, if the external environment is too hot, the brain has to work overtime trying to cool it down, which essentially distracts it from initiating the sleep portion of the sleep-wake cycle. Not to mention, being in a warm sleeping environment jacks up your core body temperature, according to recent research. This increase in core temperature can be confusing to your body and brain, as the core naturally dips up to 4 degrees Fahrenheit during the night.

Together, the resulting effect is restlessness, increased wakefulness, and reduced time spent in restorative deep and REM sleep, says Paul Harris. “Conversely, if the environment is too cold, the body may expend energy trying to maintain warmth, which can also disturb sleep,” he says.

Why You Should Care About Getting Good Sleep

It’s not in your head: You really are moodier, more mistake-prone, and distracted following a night or two of insufficient sleep.  The reason is that your brain and body are farrr from dormant after you drift off to Dreamland.  

“Your body and mind do important work while you rest,” explains Shelby Harris. While you’re snoozing, “your brain is processing information, helping you manage emotions, and clearing out waste,” she says. Indeed, research has found that daily sleep quality significantly impacts mood, and can even exacerbate pre-existing mood disorders such as anger, anxiety, and depression. Meanwhile, one 2024 study found that brain waves that naturally occur during restful sleep incidentally push fluid through dense brain tissue, which ultimately “washes” the tissues and helps flush metabolic waste out of the brain.

At the same time, as you sleep, your body is at work recovering and boosting your immune system, says Shelby Harris. Most of the physiologic functions that take place while you snooze happen in response to the “righted” hormone levels. As it turns out, the circadian rhythm and hypothalamus also support hormone levels, so as you sleep, human growth hormone and testosterone get released, which promotes muscle, tissue, and bone repair, she says. The hormones that affect stress (like cortisol) and blood sugar and appetite  (like insulin, leptin, and ghrelin) also get regulated, she says. 

The bottom line is that “without enough sleep, your mood, memory, and overall health can suffer,” says Shelby Harris.

6 Other Ways to Improve Sleep Quality and Duration

If you’re reading this, odds are you’re invested in improving your overall sleep quality and quantity. So, we looked at studies and asked sleep doctors to share what other upgrades hay-hunters can make to their sleep routines. 

1. Stick to a Schedule 

Consistency rules over the domain of rest. “Maintaining a regular sleep schedule, including weekends, can strengthen your body’s internal clock,” says Paul Harris. This, in turn, can promote better, more restorative rest, he says. 

To be clear: This doesn’t just mean waking up at the same time every day—it also means hitting the hay at the same time each night, says Shelby Harris. In essence, this teaches your body when to expect sleep, which helps jump-start the physiological processes associated with sleep, she says. 

2. Create a Pre-Sleep Routine

Creating (and sticking to!) a calming bedtime ritual does wonders, signaling to your body that it’s time to wind down, says Paul Harris. “This might include gentle stretching, reading, or practicing relaxation techniques like deep breathing or meditation,” he says. Adding to your gratitude list, emptying the to-do list items in your brain onto a piece of paper, listening to adult bedtime stories, and turning on a white-noise machine may help, too. 

3. Lower All Lights at Night

As you gear up to go to bed, “consider dimming your lights, putting away any devices, and turning off the TV,” suggests Paul Harris. The reason? Light—especially bright lights and blue lights—is stimulating to the brain, he explains. Plus, “nighttime exposure to a blue light may prevent the release of melatonin,” he says, which is a hormone that the brain produces in response to darkness that supports sleep. “That means your melatonin may not be at the levels you need when you try to fall asleep.” 

If putting all of your technology away as bedtime nears isn’t realistic for you, he suggests considering blue light glasses. “These glasses block blue light to minimize its impact on your circadian rhythm,” as well as melatonin production, he says. 

4. Let In Morning Light

You want to block the light at night, but it may be just as important to open all the blinds and get some bright-light exposure after you wake. Preliminary research suggests that exposure to bright light during the day, especially in the morning, may actually help improve your sleep quality at night and help you fall asleep faster. Try to keep it bright in the morning and get outside for a walk when you can.

5. Try to Sleep Long Enough 

Okay, okay, you probably have a general sense of how much you should be sleeping. As a quick refresher, seven to nine hours per night is a good general recommendation for adults, according to the National Heart, Lung, and Blood Institute. That said, Dr. Winter says sleep needs exist on a bell curve with six hours per night on one end and 10 hours per night on the other. “How much sleep an individual needs it’s not something we choose any more than height,” he says. 

Genetics, age, and physical activity are the three main factors that impact where you fall on that bell curve. Some people need less sleep because they have a genetic variation in the DEC2 gene that allows them to thrive on as little as six hours of sleep, says Paul Harris. Meanwhile, logging fewer hours of sleep is a common effect of aging. “While young adults need more sleep to support growth and cognitive function, older adults typically sleep less deeply or for shorter durations,” he says. Finally, the more exercise an individual gets, the more sleep they usually need, according to Dr. Winter. Again, that’s because muscle recovery primarily happens at night. 

The only way to figure out where your sleep sweet spot lies is through trial and error. You likely already have experience sleeping just six hours, so consider giving yourself permission to sleep ten and pay attention to how you feel.

6. Limit Caffeine

That cup of coffee gets you going in the morning, but you should avoid it within about nine hours of bedtime, according to research published in Sleep Medicine Reviews. The review found that late-in-the-day caffeine intake reduced deep sleep throughout the night and reduced total sleep time by about 45 minutes. As a general rule, avoid caffeinated beverages like tea and coffee after lunch.

When to Talk to a Sleep Specialist

Hate to be the bearer of bad news, but if you have an underlying sleep condition like sleep apnea or insomnia, adjusting your thermostat and buying blue light glasses won’t cut it, according to Dr. Winter. 

Incorporating a bunch of sleep gizmos and gadgets won’t help someone with a sleep disorder any more than getting the latest and greatest hockey equipment will help someone who’s never been on ice before get into the starting lineup, he says. “For people with sleep disorders, what’s really needed is education around sleep and cognitive behavioral therapy,” he says. (The therapy can help people who feel nervous about not being able to sleep, he explains). 

So, if you’ve long-struggled to log quality ZZZ’s despite the aforementioned sleep hygiene tips, he suggests consulting a sleep specialist, such as a somnologist or neurologist. With the right experts’ help and tips, you’ll be able to lay your sleep issues to rest.