Why a Cool Room Can Help You Sleep Better

Room temperature plays a big role in how well you sleep. According to experts, the ideal sleep temperature is between 60–68 °F (15.5–20 °C). Too hot or too cold, and your body struggles to regulate itself, disrupting sleep.

How Temperature Affects Sleep Your body cools down before sleep, and this drop in core temperature helps you fall asleep and stay asleep. A warm room can interrupt this process, reducing time spent in REM and deep sleep — the stages crucial for recovery and brain health. Overheating can cause night sweats and frequent wake-ups, while cold rooms can make your body work harder to stay warm, also disrupting rest.

Four Key Benefits of a Cooler Room:

1. Improved Sleep Quality – Cooler rooms promote melatonin production and reduce stress hormones like cortisol, leading to more restorative sleep.
2. Faster Sleep Onset – It’s easier to fall asleep when your body can release heat and align with your natural circadian rhythm.
3. Better Weight Management – Cold activates brown fat, which burns more calories and improves insulin sensitivity.
4. Lower Disease Risk – Quality sleep in a cool room may reduce the risk of conditions like type 2 diabetes and Alzheimer’s by supporting healthy metabolism and brain detox.

In short, if you’ve ever tossed and turned during a heatwave, you already know: a cooler bedroom can make all the difference.