There are few things better than a good night’s sleep for you and your little one. Restful sleep helps you feel refreshed, think clearly, and stay healthy. But did you know that the best temperature for sleep plays an important role in this?
It’s true! Finding the “Goldilocks” temperature for your family can mean the difference between tossing and turning all night and drifting off into an uninterrupted slumber.
In this article, we discuss the best temperature for sleep and give you tips to help everyone in your family rest better.
Key Takeaways
Why temperature matters
The human body has a natural rhythm, a kind of internal clock, that helps it know when to be awake and when to go to sleep. This clock is called a circadian rhythm.
How does it work? As bedtime approaches, your body starts to cool down. This drop in temperature is a signal that it’s time to get ready for sleep.
As your temperature drops, other parts of your body will switch from “active mode” (which is on during the day) to “sleep mode” in a variety of ways.
Your endocrine system (the part responsible for regulating hormones) will increase melatonin production to promote sleep. Your heart rate and blood pressure fall. And your thalamus (the sensory portion of your brain) quiets down to tune out sounds, smells, and other sensory input.
If your body remains too hot, or even gets too cold, your body can’t achieve the ideal state for restful sleep. We’ll talk about that a bit more later on in this article. But, first, let’s discuss the best temperature for sleep.
The best temperature for sleep
So what’s the best temperature for sleep? The answer depends on your age. Let’s take a look.
Adults
For adults, most sleep experts agree that the ideal bedroom temperature is somewhere between 60℉ and 67℉.
This temperature range helps your body lower its core temperature and initiate and maintain sleep through the natural processes described in the previous section.
Babies, toddlers, and young children
For babies, toddlers, and young children, most experts agree that the best temperature for sleep is somewhere between 68℉ and 72℉.
The ideal temperature range for your little one is slightly warmer than the adult range because your baby’s body hasn’t fully developed its ability to regulate temperature yet. As a result, your baby needs to sleep in warmer temperatures so their body doesn’t start shivering.
That said, it’s important to note that the American Academy of Pediatrics (AAP) does not recommend a specific temperature. Instead, they advise dressing your baby appropriately for the temperature in their room and preventing overheating.
For a more in-depth discussion about the best temperature for your baby and helping them sleep better, check out these articles from the Newton blog:
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Baby Sleep Temperature Guidelines To Keep Your Baby Cozy And Safe
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Baby Sleep Safety: 9 Expert Tips For New And Expecting Parents
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When Can Your Baby Sleep With A Blanket | Sleep Safety
What happens if the temperature is outside the optimal range?
Too warm
If your sleeping environment is too warm, your body won’t be able to cool down. You might find yourself sweating before falling asleep or waking up in a sweat in the middle of the night, even without covers.
When that happens, you may experience lighter, more broken sleep. You may also wake up feeling groggy (even after eight hours of sleep) and have more nightmares or vivid, unsettling dreams than usual.
Too cold
If your sleeping environment is too cold, your body may start to shiver in order to keep your core warm. This can prevent you from falling into a deep sleep.
Extreme cold can also cause muscle tension and discomfort, making it harder to find a comfortable position.
So, how can you achieve the best temperature for sleep? Read on for tips to make it happen.
Tips for achieving the best temperature for sleep
Adjust your thermostat.
Adjusting the thermostat in your house or apartment is the most straightforward way to reach the best temperature for sleep.
Set the temperature to that sweet spot between 60℉ and 67℉ about an hour before you plan to go to bed. If you have a programmable thermostat, you can set it to automatically adjust at night.
If you’ve got a baby with you, consider setting the thermostat at the lower end of their ideal range (between 68℉ and 72℉) and running a fan in your room to lower the temperature.
You can also set the thermostat at the higher end of your ideal range and dress your little one in an extra layer of sleepwear (e.g., a sleepsack or a swaddle) to keep them warm.
Place a thermometer in every bedroom.
Even though you set the thermostat at a specific number, the temperature in each room may be different by one, two, even three or more degrees.
To get a more accurate reading of the temperature, place a thermometer in every bedroom. Then adjust things in the environment to achieve the best temperature for sleep.
Open a window.
If the weather outside is cool and safe, opening a window slightly can help bring in fresh air and regulate your room's temperature naturally. Just be mindful of outside noise and security.
Run a fan.
A fan can be your best friend, especially if you don't have air conditioning or you need to cool off one room without affecting another room.
Fans help circulate air and create a cooling effect. The gentle hum can even act as a soothing white noise for you or your little one. Just make sure it's not blowing directly on you all night, which can sometimes be too much.
Note: If you choose to run a fan in your baby or toddler’s room, make sure the fan and any cords are out of reach.
Change bedding.
In summer, opt for lightweight, breathable sheets made from natural fibers like cotton or linen. These materials allow air to flow, preventing you from overheating. Skip the heavy duvets and go for a light blanket or just a top sheet.
For your baby, avoid loose blankets no matter the temperature, for safety reasons. Instead, place a breathable mattress in their crib and cover it with a soft, breathable cotton crib sheet like those offered by Newton.
In winter, layering is key for both you and your little one.
For you, make the bed with a breathable sheet and add a lighter duvet or blanket that you can easily kick off if you get too warm.
For your baby, invest in some comfy, soft pajamas and a sleep sack for extra warmth. Keep in mind that babies less than 18 months should not sleep with anything in their crib other than the mattress and a crib sheet. This includes blankets, bumpers, pillows, and stuffed animals.
Also, remember that the American Academy of Pediatrics recommends avoiding overdressing your baby in order to prevent overheating, which can increase the risk of SIDS.
If you’re worried about your little one getting too cold or too hot at night, check out these articles for more sleep tips:
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How To Dress Baby For Sleep: The Complete Guide
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TOG Chart: What Is TOG & How To Dress Your Baby For Sleep
The right mattress can make all the difference!
For you, finding the best temperature for sleep is just a matter of trial and error. Figure out what works best and go with that. But, for your baby, it’s a bit more difficult because they can’t tell you what they want.
The best thing you can do for your little one is start with a breathable mattress, like the Newton Crib Mattress. Combined with the other tips on this list, our crib mattress gives your little one the best chance for a good night’s sleep every night!
Frequently asked questions
What if everyone in my family has a different ideal sleep temperature?
If everyone in your family has a different ideal sleep temperature, do your best to find common ground within the recommended range.
For example, if you’ve got a little one in the house, set the temperature to the high end of the adult range (i.e., 67 or 68℉). Then, run a fan in your room to make it feel cooler and dress your baby in one more layer of sleep clothing (i.e., a onesie and a sleep sack).
You can also implement individual solutions, such as more blankets for you, fewer blankets for your partner, and a personal fan on one side of the bed.
Does going to bed on an empty or full stomach affect sleep temperature?
It can. Eating a heavy meal before bed can increase your body’s core temperature. This happens because your stomach is working to digest the food.
On the other hand, going to bed extremely hungry can cause your core temperature to fall. This drop isn’t dangerous, but it may make the room feel cooler than it actually is.
Can stress or anxiety impact how cool or warm the room feels?
Absolutely! When you're stressed or anxious, your body can go into "fight or flight" mode.
When that happens, your body releases adrenaline and other hormones that elevate your heart rate and body temperature. That can make the room feel warmer than it actually is.
As a result, you may find it harder to relax and cool down for sleep, even if the thermostat is set correctly.
