The One Thing You MUST Do in Your Bedroom Tonight for Better Sleep
The UK experiences a sharp temperature plunge, with conditions forecast to feel as cold as -7°C due to strong easterly winds.
Research shows the ideal temperature for sleep is between 15.5-20°C (60-68°F), with sleep being most efficient and restful in this range. However, a recent study found that even a modest increase beyond this range has significant consequences: sleep efficiency drops by 5-10% when bedroom temperature increases from 25°C to 30°C.
Carly Dober, Psychologist Adviser at Ecosa, explains: ‘During sleep, the body ceases most temperature regulation behaviours such as sweating or shivering, leaving you more sensitive to ambient temperature changes. Your core body temperature decreases as part of the sleep initiation process, and excessive heat or cold can interfere with this natural process, making it harder to fall and stay asleep.
What most people don’t realise is that your mattress and bedding play a crucial role in this cooling process. If your mattress and bedding trap heat against your body, you’re working against your body’s natural temperature drop all night. Breathable, natural materials like cotton or bamboo help wick moisture away, whilst proper airflow prevents heat build-up. This is why some people wake up sweaty even in air-conditioned rooms – their bedding is creating a heat trap rather than supporting the body’s cooling process.’
Here, Carly answers the most common questions about bedroom temperature and sleep.
What’s the ideal bedroom temperature for quality sleep?
‘The sweet spot for most adults is between 16-19°C, which might feel cooler than you expect, but it’s optimal for facilitating your body’s natural temperature drop during sleep. Think of your bedroom as a cave that should be cool, dark, and quiet, because your body temperature naturally decreases by about 1-2 degrees when you sleep, and a cooler room makes this process much easier.’
Why does temperature affect sleep?
‘Temperature regulation is intimately connected to our sleep cycles, and when you’re too warm, your body struggles to initiate the cooling process necessary for deep sleep, which leads to more time in light sleep stages and less restorative slow-wave and REM sleep. You wake up feeling unrested, even if you spent eight hours in bed, whereas being too cold causes your body to work to maintain warmth, which also prevents you from fully relaxing into deep sleep.’
Do temperature needs change with age?
‘Yes, absolutely. Older adults may need slightly warmer temperatures, with research suggesting between 20-25°C is optimal for those over 65, as our bodies become less efficient at regulating temperature as we age and we produce less body heat naturally. If you’re over 50 and finding the standard recommendations too cold, don’t hesitate to adjust upwards by a few degrees.’
What if my partner prefers a different temperature?
‘The solution isn’t to compromise at an uncomfortable middle ground but instead to use layered bedding solutions where the person who runs hot can use lighter sheets and sleepwear, whilst the person who runs cold can add extra blankets or use warmer pyjamas. You can also look into dual-zone electric blankets or cooling mattress toppers for one side of the bed, with the goal being for each person to maintain their ideal microclimate.’
How can I tell if my bedroom temperature is affecting my sleep?
‘Waking up sweaty or kicking off covers repeatedly suggests it’s too warm, whilst waking up shivering or curling into a tight ball means it’s too cold. If you’re tossing and turning more than usual, or waking feeling unrested despite adequate time in bed, temperature could be the culprit, so track your sleep for a week whilst adjusting temperature by 1-2 degrees each night to find your personal sweet spot.’
What’s the quickest way to optimise bedroom temperature tonight?
‘Start with your thermostat at 18°C and adjust from there based on comfort, and if you don’t have central heating control, use fans for air circulation, keep curtains closed during the day to block heat, and open windows strategically in the evening when outside air is cooler. Other easy changes might include investing in breathable, natural-fibre bedding like cotton or linen, or taking a warm shower 60-90 minutes before bed – surprisingly, this helps your body cool down faster afterwards, and remember, it’s easier to warm up with an extra blanket than to cool down in an overheated room.’