Everyone has their own idea of what “cold” feels like. For some, 65° Fahrenheit means pulling out a sweater. For others, it’s T-shirt weather. But when it comes to sleep, cooler is usually better.
Sleeping in a cold room can help minimize sleep disturbances, which means you’re more likely to achieve deep sleep, the most restorative phase. That said, there are pros and cons of sleeping in a cold room, and it’s not right for everyone.
Ahead, we’ll explore the ideal temperature for sleeping, the benefits of sleeping in a cold room, and how cooling bedding and performance sleepwear can keep you cooler at night, especially during the summer months.
Is it healthy to sleep in a cold room?
While “cold” is somewhat subjective, there’s a temperature range that works best for most people. As bedtime approaches, your core temperature naturally drops. A cooler sleep environment supports this process and makes it easier for you to fall asleep—and stay asleep.
For most healthy adults and kids, sleeping in a room that’s between 60°F and 65°F is ideal for quality sleep. That’s because your body relies on external temperature cues to manage circadian rhythms. As your core temperature drops, your body signals that it’s time to rest. A cooler room supports your body’s natural process.
What the science says
Research shows that cooler sleep environments promote more stable REM and deep sleep phases. These are the stages where your brain and body are busy repairing tissues, balancing hormones, and consolidating memories.
If your room is too warm, those processes get disrupted. Even mild overheating can increase the number of nighttime awakenings and reduce time spent in deep sleep.
That said, cooler isn’t always better for everyone. Infants and older adults may need warmer temperatures for safe, comfortable sleep.
Infants have a limited ability to regulate body temperature, and they shouldn’t sleep with blankets to reduce the risk of SIDS. Experts generally recommend keeping an infant’s bedroom or sleep space between 68°F and 72°F.
Older adults also tend to run cooler due to a slower metabolism, less fat under the skin, and decreased circulation. These factors make it harder for the body to generate and retain heat during sleep. Research has shown that the ideal sleep temperature for older adults is between 68°F and 77°F.
If you’re sharing a bed with someone who prefers a warmer sleep environment, performance sleepwear and cooling bedding can help you sleep more comfortably.
What are the pros and cons of sleeping in a cold room?
Sleeping in a colder room comes with perks, but it’s all about balance. Here are the pros and cons.
Pros
- You may fall asleep faster. A cooler room helps your core body temperature drop, which tells your brain it’s time to rest. This natural signal can help you fall asleep more quickly and reduce restlessness at bedtime.
- You may stay in deep sleep longer. Overheating can disrupt your sleep cycle. Cooler temperatures help regulate your internal thermostat so you’re less likely to toss and turn or wake up drenched in sweat. That means more time spent in restorative deep sleep and less time battling your blankets.
- You may burn more calories. Sleeping in a cool room activates brown fat cells—this is the type of fat that helps burn calories to generate heat. That’s because your body must work harder to raise your core temperature in a colder room.
- You get a natural melatonin boost. Cooler environments support melatonin production. This hormone doesn’t just regulate sleep—it also plays a role in mood and helps reduce oxidative stress, which can affect how you feel and function during the day.
Cons
- Very cold air can irritate your lungs. If the room is too cold, it can dry out the air and irritate your respiratory system, especially if you have asthma, allergies, or chronic lung conditions. This can make it harder to breathe comfortably at night.
- A room that’s too cold may raise your blood pressure. When you’re exposed to cold air, your blood vessels constrict. This can lead to an increase in blood pressure, which isn’t ideal if you already have cardiovascular issues.
- Too much cold can cause aches. Being overly cold at night can lead to stiff joints, muscle cramps, or general discomfort. That kind of tension makes it harder to get truly restful sleep.
- Your immune system can take a hit. Constant exposure to cold temperatures without proper insulation can leave your body more vulnerable to colds and other viruses.
The good news is that the cons are easy to avoid. Keep your sleep space cool but not frigid. For healthy adults and kids, aim for a range of 60°F to 65°F. For older adults, a slightly warmer range of 68°F to 77°F is typically more comfortable. Think of it as the Goldilocks zone—not too hot, not too cold, just right for restorative, uninterrupted sleep.
Sleep Cooler at Night with SHEEX® Bedding
If you struggle with overheating at night or night sweats, SHEEX® bedding can help you get more rejuvenating sleep. SHEEX® cooling bed sheets are engineered with cutting-edge technology that pulls heat and moisture away from your body, so you’re less likely to wake up during the night.
Learn why SHEEX® is the best, then start building your cooling sleep system with SHEEX® mattress pads and cooling sheets, then finish your bed with cooling duvet covers, all-season comforters, and cooling pillows. Let SHEEX® Own the Night®, so you can own your day.
Original Performance Mattress Pad
$139.30
$199.00
Description Details Care Technology and performance were top of mind when designing our Original Performance Mattress Pad. Starting from the surface, we combined our breathable, moisture-wicking Original Performance fabric with hypoallergenic CoolX™ fiber fill technology to keep you cool and… read more
