What's the best temperature for sleep?

There’s nothing quite like slipping into bed after a long day and feeling instantly comfortable. But if your bedroom is too hot, too cold, or simply not quite right, getting that blissful night’s sleep can feel much harder than it should.

We’ve all experienced those restless summer nights where the duvet feels like a heavy blanket and those chilly winter evenings where you just can’t seem to get cosy. The temperature of your bedroom plays a bigger role in sleep quality than you might think.

So, what is the best temperature for sleep?

For most adults, the ideal bedroom temperature is around 16–18°C (60–65°F). This cooler environment helps your body follow its natural sleep rhythm, making it easier to drift off and stay comfortably asleep throughout the night.

From understanding why temperature affects sleep to choosing the right bedding for every season, here’s everything you need to know about creating the perfect sleep environment.

Your body has an internal 24-hour clock called your circadian rhythm, which helps control when you feel awake and when you feel sleepy. This natural rhythm responds to different signals, including light exposure and temperature.

Throughout the day, your core body temperature rises to help you stay alert. As bedtime approaches, it naturally begins to drop, encouraging your body to produce melatonin – the hormone that helps you feel sleepy.

A cooler bedroom supports this natural process, while temperatures that are too high or too low can make it harder for your body to settle.

When you’re too warm, you may find yourself:

• Tossing and turning

• Waking up more frequently

• Feeling sweaty or uncomfortable

• Struggling to reach deeper stages of sleep

Likewise, feeling too cold can cause discomfort and make it difficult to relax.

Temperature isn’t the only factor that affects how comfortable your bedroom feels. Humidity can also make a big difference.

When humidity levels are high, your body may find it harder to cool itself down, making the room feel warmer and more uncomfortable.

To create a fresher sleep environment:

• Open windows during cooler parts of the day

• Use breathable bedding

• Avoid drying clothes in the bedroom where possible

• Consider a dehumidifier if your room feels consistently damp

A comfortable balance of temperature, airflow and humidity can help your bedroom feel much more relaxing.

Warm summer nights can make falling asleep feel like a challenge, especially when the temperature outside refuses to drop.

Here are some simple ways to stay cool:

Natural materials such as cotton and linen allow air to circulate and can help wick away moisture. A lightweight duvet or sheet can make your bed feel much fresher during warmer months.

For summer, a lower tog duvet is usually best:

• 4.5 tog for warmer nights

• 7 tog for slightly cooler summer evenings

Sunlight can quickly warm up a bedroom, so:

• Close curtains or blinds during the hottest part of the day

• Open windows when the air outside is cooler

• Keep bedroom doors open where possible to encourage airflow

Fans are a simple way to improve air circulation and make a room feel cooler.

If you use air conditioning, it can be perfectly suitable for sleep when used correctly:

• Keep the temperature comfortable rather than extremely cold

• Avoid having cold air blowing directly onto you

• Clean filters regularly to maintain good air quality

Cold nights can make it tempting to turn up the heating, but creating a cosy sleep environment doesn’t always mean making the whole room warmer.

Try these tips instead:

A higher tog duvet can help trap warmth during colder months.

For winter, many sleepers prefer:

• 10.5 tog for cooler evenings

• 13.5 tog for colder nights

Layering allows you to adjust your comfort throughout the night.
Try:

• A breathable sheet underneath

• A cosy duvet on top

• An extra blanket or throw when temperatures drop

A hot water bottle or electric blanket can help make your bed feel wonderfully inviting.

If using a hot water bottle, always follow safety instructions and avoid sleeping with it in the bed. Instead, place it in your bed shortly before bedtime to warm the sheets.