When it comes to achieving a good night’s sleep, the temperature of your bedroom can play a significant role. Many families, including mine, often debate the optimal thermostat setting for restful sleep. Personally, I prefer the room to be around 65 degrees, while my partner leans towards a warmer 72 degrees. Fortunately, a respected sleep expert supports my preference for cooler temperatures.
Dr. Alex Thompson, a sleep psychologist from the Wellness Clinic, recommends maintaining your bedroom temperature between 60 to 67°F. While 60 degrees may feel quite chilly, cooler environments are believed to enhance REM (dream) sleep. “Thermoregulation is crucial for maintaining restorative sleep stages,” Dr. Thompson emphasizes. “These stages are when we gain the most rest.”
Settling on 65 Degrees
While I feel justified in my preference, I realize that those who naturally feel colder, like my partner, may not easily change their minds. On his trips, he often sets the temperature to 72 degrees and claims he sleeps fine—though we haven’t specifically tracked his REM sleep. Dr. Thompson suggests we aim for 65 degrees at home. “The science indicates that an ideal room temperature around 65 degrees aligns with your body’s natural temperature regulation for sleep,” she explains. “A cooler environment can signal to your body that it’s time to sleep. Higher temperatures can lead to discomfort and restlessness, which negatively impacts sleep quality, particularly the restorative slow-wave sleep.”
However, it’s important not to go too cold. “If the room is too chilly, your body will work hard to warm itself, which can disrupt sleep,” Dr. Thompson warns.
Temperature Considerations for Babies
For infants and toddlers, a slightly warmer sleep environment is recommended. Dr. Thompson suggests keeping their room at about 66 or 67 degrees since babies have a harder time regulating their body temperatures and don’t use blankets, which helps reduce the risk of SIDS. Many baby monitors can indicate room temperature, reminding caregivers not to over-bundle their babies. If they are dressed in footed pajamas and swaddled, they may overheat. A simple onesie paired with a swaddle can be more comfortable. A good rule of thumb is to touch the back of their neck; if it’s sweaty, it’s time to remove a layer or adjust the temperature.
Kids Can Benefit from Cooler Rooms, Too
Once children reach preschool age, try the 65-degree rule to see if they sleep better. The Wellness Clinic also suggests using a fan for cooling, which can provide the added benefit of white noise. While this might raise concerns about summer electricity bills, the value of a good night’s sleep makes it worthwhile.
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In summary, maintaining a cooler bedroom temperature is crucial for quality sleep, especially for adults. While infants and toddlers may need a slightly warmer environment, finding the right balance can enhance sleep for the whole family.