Getting a good night’s sleep doesn’t just depend on how tired you feel or how cozy your bed is. One of the most important factors for quality sleep is the temperature of your bedroom. Many people overlook this simple but crucial detail. According to Dr. Kelvas, if your room is too hot or too cold, it can throw your hormones out of balance, making it much harder for you to get the restful sleep your body needs. Hormones like melatonin, which are responsible for helping you fall asleep and stay asleep, can be disrupted by the wrong temperature. The Sleep Foundation recommends keeping your room temperature between 60 degrees Fahrenheit (15.5 degrees Celsius) and 68 degrees Fahrenheit (20 degrees Celsius). This range is considered ideal because it helps your body stay in its comfort zone, allowing you to drift off to sleep more easily and stay asleep throughout the night.

Temperature plays a key role in regulating your body’s internal clock, also known as the circadian rhythm. About two hours before bedtime, your core body temperature naturally begins to drop. This signals to your body that it’s time to wind down and get ready for sleep. Dr. Valerie Cacho explains that a cooler room can encourage your body to produce more melatonin. This hormone not only helps you fall asleep but also ensures that you move smoothly through the different stages of sleep. When your room is too warm, however, it can interfere with both REM sleep and slow-wave sleep, also known as SWS. REM sleep is when most of your dreaming happens and is important for mental restoration. Slow-wave sleep is the deepest stage of sleep and is essential for physical recovery and repair. If your sleep environment is too warm, it can cause you to wake up more often during the night, disrupting these critical phases. This can leave you feeling groggy and unrefreshed the next day, even if you spent enough hours in bed.

Interestingly, sleeping in a cooler room does more than just improve your sleep quality. Studies have found that cooler sleeping environments can help with weight management. This is because cold temperatures activate brown fat, a type of fat that burns calories to generate heat. Unlike regular white fat that stores energy, brown fat works to keep your body warm by burning calories, even while you’re sleeping. This process can help boost your metabolism and may reduce the risk of developing metabolic issues like type 2 diabetes over time. In addition to supporting a healthy metabolism, sleeping in a cool room allows your body to cycle through all the important stages of sleep, which contributes to better health overall. Consistent, high-quality sleep is linked to a stronger immune system, improved memory, better focus, a more stable mood, and even healthier skin.

If you don’t have a thermostat to control your room temperature, there are still simple ways to help cool down before bedtime. One effective trick is to take a warm bath or shower about an hour before you plan to go to sleep. Although it might sound counterproductive, warming your body up in the bath actually causes your core body temperature to drop once you step out. This drop in temperature signals to your body that it’s time to sleep, making it easier for you to fall asleep faster. Another helpful tip is to use lightweight bedding and breathable fabrics for your sheets and pajamas. Heavy blankets can trap heat and make you feel too warm, so it’s better to opt for layers that you can adjust throughout the night. You might also consider cracking a window open or using a fan to keep the air moving and maintain a cooler atmosphere in your room.

Establishing a bedtime routine that includes lowering your room temperature can lead to better sleep and better health. Over time, you’ll notice that you fall asleep faster, wake up less during the night, and feel more refreshed in the morning. Good sleep improves your energy levels, concentration, and mood during the day and helps your body stay strong and healthy in the long run. Something as simple as sleeping in a cooler room can make a big difference. If you’ve been struggling to get restful sleep, adjusting the temperature of your bedroom might be the solution you’ve been looking for. Your body will thank you for it with deeper sleep and better overall health.