Cool your bedroom to fall asleep faster
Why it matters
To fall asleep, your body needs to drop its core temperature by about 1°C. A warm bedroom makes this process harder, leading to lighter sleep and frequent awakenings. Research shows that the ideal sleep temperature is around 18 °C, helping you fall asleep faster and increase deep sleep
How to do it
- Set your bedroom temperature to 18 ± 1 °C
- Ventilate the room before bed
- Use light, breathable bedding
Science snap
A bedroom temperature around 18 °C helps lower core body temperature and improves sleep quality
Contra-Note
None known for healthy adults. This is not medical advice. If you have any health conditions or are undergoing treatment, consult your doctor
Contra-Note
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Mechanism & Key fact
As you fall asleep, your hypothalamus signals your body to lower its core temperature by approximately 0.5–1°C, which slows metabolism and prepares the body for deep, restorative sleep. A cooler bedroom environment helps speed up this natural temperature drop, reducing the time it takes to fall asleep and making sleep cycles more stable. Research shows that keeping the bedroom around 18°C can increase time spent in deep sleep phases and reduce night awakenings by as much as 25%. Maintaining an optimal sleep temperature supports overall sleep quality, energy levels during the day, and better cognitive function
Pro tips & Myth-buster
- Open a window for at least 10 minutes before bed
- In winter, lower your heating or partially cover the radiator
- Myth: “Warmer rooms mean cozier sleep.” — Fact: Overheating disrupts deep sleep
- Myth: “18°C is too cold.” — Fact: For most people, it’s comfortable and beneficial