What’s the ideal temperature for my bedroom?

Although the body can self-regulate its temperature to an extent, the external environment plays a significant role in either promoting or hampering good sleep.

Studies show that the ideal bedroom temperature for sleep is lower than we might think—being too warm prevents the release of sleep-inducing hormones. Good ventilation is also key; opening a window is often the best and cheapest way to regulate temperature, except in extreme climates. In summer, change to a lighter comforter or blanket and consider using a fan, air conditioning, or a dehumidifier to cool and circulate the air.

BLOWING HOT AND COLD

It’s common for sleeping partners to prefer different bedroom temperatures, and striking a balance is down to trial and error. Research shows that women tend to feel the cold more than men, probably linked to typically higher levels of estrogen. Also, core temperature may fluctuate at different points in their menstrual cycle.

If this is your problem, it’s generally better to set the bedroom at the cooler temperature, as it’s easier for the “cold” partner to get cozy than it is for the “hot” person to cool down enough to sleep. You can also use separate covers with different tog ratings, a dual-control electric blanket that allows you to heat only one side of the bed, or a chill pad that lets you cool one side down.

The ideal bedroom temperature for adults is 61–64ºF (16–18ºC)