According to the experts at the Sleep Foundation, most adults require 7-9 hours of uninterrupted sleep each night to feel their best during the day.  While this is common knowledge, many people struggle to consistently get the recommended amount of sleep due to common disruptions temperature. In fact, studies have shown that bedroom temperature is one of the most important factors when it comes to getting a good night’s sleep. So, what’s the best sleeping temperature for you? While most sleep experts recommend 65°F as the optimal bedroom environment temperature, there are other factors to consider. Read on to learn more!
The Biology Behind Sleep Temperature
The human body has four distinct biological rhythms to help keep it in sync, including the circadian rhythm which helps regulate sleep, appetite, body temperature and hormone levels.  Think of it as a 24-hour clock that starts shedding heat right around your bedtime and continues to cool down until you get closer to daytime. When external factors make your bedroom environment too warm or cold, this can disrupt the circadian rhythm and cause you to wake up.
Finding Your Ideal Sleep Temperature
While the standard recommendation for bedroom temperature is 65°F, your body’s unique biology plays a role in whether you may need something a little cooler or a little warmer. In fact, optimal sleep environment temperature can range from 60°F – 67°F depending on age, medical conditions, and personal preference. For women, hormonal fluctuations from menstrual cycles, pregnancy, and menopause can also cause shifts in temperature preferences. 
Once you find your ideal setting on the thermostat, it’s time to take a close look at the other elements in your bedroom that can affect your sleep temperature. This includes things like your mattress (and who you share it with!), sheets, blankets, pajamas, and temperature-controlling devices like ceiling fans. For many individuals, preferences around these items can shift multiple times per year due to seasonal temperature changes or less frequently due to milestones such as age or hormonal shifts.
Staying Comfortable Through Changes
The human body is remarkable in its ability to adjust as we age and respond to external changes such as seasonal temperature fluctuations. It’s important to listen to your body’s signals regarding sleep temperature and prepare to adjust accordingly. Here are some tips to keep you prepared:
- Keep separate bedding sets for winter and summer months.
- Stock up on seasonal PJs to ensure your sleepwear won’t cause you to overheat while sleeping.
- Use controllable devices like ceiling fans or boxed fans when needed.
- If you share your bedroom with a partner, make sure it’s set up to be comfortable for both of you – even if you have different temperature preferences.
- Choose a mattress that will keep you comfortable through all seasons and stages of life, like our unique Dear Sleep™ Mattress made with dual-sided technology for optimal temperature regulation.
When it comes to sleep temperature, it’s helpful to have guidelines from the experts while remembering that there isn’t a “one size fits all” solution. No one knows your unique needs and preferences better than you, which is why it’s important to take the time to create a sleep environment and choose sleep accessories that will help you find your best sleep temperature.