The Ideal Sleep Temperature: Not Too Hot and Not Too Cold

A woman in bed under the covers and wearing a ski cap because she is very cold.

The temperature at which the human body is the most comfortable varies depending on the person. You need to be warm but not too warm to get a good night’s sleep. The sleep experts at Gardner White have researched for you; read it here:

Last Updated: November 17, 2023

Sleep Temperature for Older Adults

The ideal sleep temperature for a restful night’s sleep varies slightly according to different scientific sources, but generally, it falls within a similar range. One study highlights that the most efficient and restful sleep for older adults occurs at ambient bedroom temperatures between 68 to 77°F (20 to 25°C). This study also noted a decrease in sleep efficiency of 5-10% when the nighttime ambient temperature rises from 77°F to 86°F​​.

Room Temp

Other sources suggest a slightly cooler range for optimal sleep. For instance, the National Institute of Health reports that a room temperature of around 65°F (18.3°C) is considered ideal for good nighttime sleep. This recommendation is based on the body’s internal temperature regulation processes​​. Similarly, the Sleep Foundation advises that the best temperature for sleep is between 60-68°F (15-20°C), emphasizing that thermoregulation during sleep is crucial for sleep quality. The body’s natural temperature drop during sleep is facilitated by a cooler room, making it easier to fall and stay asleep​​.

Two temperature gauges, one showing cold, and on showing hot along with a snowflake and sun graphic.
Image by upklyak on Freepik

The Cleveland Clinic recommends maintaining the bedroom temperature between 60 to 67°F (15 to 19°C), likening the ideal sleep environment to a ‘cave’ – cool, dark, and quiet. This temperature range is considered optimal for enhancing sleep quality​​. also supports the idea that a temperature of about 65°F (18.3°C) is best for sleeping, as being too hot is associated with less time in the restorative sleep stage​​.

A man in bed trying to sleep but it's too hot in his bedroom.
Image by fxquadro on Freepik

How to Sleep at the Ideal Temperature

  • Change your Mattress: Mattresses with cooling features are designed to provide a comfortable and temperature-regulated sleep environment. They incorporate materials and technologies that help to dissipate heat and manage body temperature. Cooling mattresses often use materials like gel-infused memory foam, latex, or advanced polyfoams. Also, cooling doesn’t mean that it will make you cold. It means that it will draw excess heat away from your body.
  • Invest in a Programmable Thermostat: Setting the temperature in your home to a comfortable 65°F while you sleep will help create that ‘cave’ feeling and get you to sleep faster. You can return your home to a higher temperature for when you’re awake if you so desire.
  • Blankets. LOTS of blankets!: Layers help you to regulate your body heat while you sleep. Having a couple of blanket options to choose from, depending on the ambient temperature in your bedroom, can go a long way towards achieving the ideal sleep temperature.


In summary, while there is some variation in the specific recommended temperatures, the consensus among these scientific sources is that a cooler sleeping environment, generally between 60 to 77°F (15 to 25°C), is conducive to better sleep quality. This range supports the body’s natural cooling process during sleep, facilitating deeper and more restful sleep.

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Do You Need More Help?

You can contact one of Gardner White’s experts at (248) 481-2208, chat with one online, or visit one of our local Michigan stores.

Dave has been in the furniture industry in one capacity or another for the last decade. When not writing about furniture he enjoys cooking for his family, guitar playing, oil painting, the Detroit Tigers, and the comedic antics of English Bulldogs.