This Is The Ideal Sleep Temperature

Have you ever tossed, turned or kicked off the covers in the middle of the night? The temperature in your bedroom could be to blame.

While being too hot or too cold is uncomfortable on its own, meteorologist Rob Shackelford says temperature can also quietly interfere with how deeply, and thus how restoratively, you sleep.

At a basic level, the effects are easy to recognize. “If you have it too hot, you’ll be clammy, you won’t want to be under the covers,” Shackelford explains. “If it’s too cold, you’re going to have that cold nose while you’re sleepy.”

But sleep quality goes much deeper than comfort alone.

“The quality of sleep is impacted by temperature,” he says. “If you have bad sleep quality, it can impact your immune system and mess with your deep sleep.”

The ‘Goldilocks Zone’ For Sleep

So, what’s the ideal temperature for sleeping?

“To maximize sleep quality, there’s actually a specific range of temperatures here,” Shackelford says. “Most studies will say between 60 and 67 degrees, but the sweet spot is between 65 and 67 degrees.”

(MORE: The Scientific Reason Storms Make You Sleepy)

When your bedroom temperature falls outside that ideal range, your body has to work harder at night, which can delay restorative sleep.

That extra effort can interfere with your natural sleep rhythm. “It inhibits your body’s ability to get into that deep sleep cycle,” he says. “You’ll be in light sleep longer.”

That matters because deep sleep is when repair happens. “Once you get into deep sleep, your body starts to release hormones like growth hormones and testosterone which help repair muscles and bones,” he says. “If you’re delaying deep sleep, you’re delaying your body’s ability to repair.”

Not One-Size-Fits-All

Shackelford stresses that personal factors still matter. “It really depends on each person, case by case.”

Age is one of them. “Older people tend to want it to be a little bit warmer,” he explains, often due to circulation changes. Body type also plays a role. “If you generally are leaner, you may want a little bit more of a warmer temperature due to having less body fat.”

(MORE: How To Get Restful Sleep On Hot, Humid Nights)

Personal preference also plays an important role.

His advice: don’t stress yourself out chasing a perfect number. “Stay in your window, but don’t push it,” he says.

Other Sleep Tips

If changing the thermostat isn’t an option, there are still simple ways to fine-tune your sleep environment.

“If you’re trying to cool it down, just crack open a window in your bedroom,” Shackelford says. “That helps regulate your temperature as the night goes on.”

Fans can also help.

If you’re too cold, he suggests, "just wear some socks, get an extra blanket."

For targeted warmth, "you can buy a space heater and localize the heater in your room instead of turning your thermostat on,” he adds.

Temperature may not be the first thing people think of when sleep problems strike, but it can be one of the simplest ways to give yourself an advantage. And who doesn't want better sleep?