To improve sleep quality, maintaining an optimal room temperature is key. Dr. Kelvas explains that when the room is too hot or cold, “the body has difficulty regulating hormones,” leading to sleep disruptions. The Sleep Foundation recommends keeping the room between 60 °F (15.5 °C) and 68 °F (20 °C) to support the body’s thermoregulation process.
Temperature plays a vital role in sleep stages. About two hours before sleep, the body’s core temperature starts to drop, signaling the onset of sleep. Dr. Valerie Cacho notes that a cool room “helps to increase the production of melatonin,” the hormone that promotes sleep. On the other hand, a warm room can negatively impact REM sleep, where dreaming occurs, and slow-wave sleep (SWS), crucial for physical recovery, by increasing wakefulness and disrupting sleep.
