If you’ve ever experienced waking up in sweaty sheets, sweat-soaked pj’s, and a hairdo that looks like you just finished a challenging spin class, then you know trying to sleep when you're hot is no fun. You stick one leg out, and it’s too cold, you put both under, it’s too hot. You turn on the fan, and you go back and forth between loving it and hating it.
You’re not alone. Millions of adults have the same struggle. So what do you do about it? Well, did you know there is actually an optimal temperature for sleeping? That’s right, some smarty-pants scientists did their thing and determined the best temperature for sleeping.
The Ideal Sleeping Temperature for Adults
The best sleeping temperature for adults has been deemed as 65℉. All humans are wonderfully unique, so a comfortable sleeping temperature may vary slightly for different people. Generally speaking, however, it’s a good idea to set your thermostat between 60 and 67℉.
Sleep studies revealed this to be the magic number to help your body regulate its core temperature optimally.
Throughout your body’s natural 24-hour circadian rhythm, your internal temperature shifts. When you go to bed, your body begins to cool down, reaching it’s coolest around daybreak. If your sleeping conditions are too warm, your body can’t cool itself the way it was designed, leading to disrupted sleep.
One study done in 2012 found that most people develop abnormal sleeping patterns during the summer, when it’s hotter and more difficult to catch some Z’s. Cooler room temperatures induce sleep, so if it’s too warm, it’s going to be harder to fall and stay asleep.
The Best Sleeping Temperature for Infants
With infants, things are a little different. Because those adorable little bundles of joy are so tiny, they are more sensitive to changes in temperature. The best sleeping temperature for infants is only a couple of degrees warmer than yours. If you bump up your thermostat to be between 60 and 69℉ and clothe your little one properly, then they should get a solid night’s sleep.
(Yes, we know, a solid night’s sleep + infants seems a little oxymoronic.)
It’s extremely important that you don’t overheat your infant, however. That’s because warmer sleeping temperatures increase the risk of sudden infant death sydrome (SIDS). To ensure an optimal temperature for sleeping for your infant, keep these things in mind:
Dress them in approved sleepwear that keeps them warm, but not too warm.
Avoid multiple layers of clothing and don’t use blankets.
Check their body temperature by touching the back of their neck.
Once your baby hits 11 weeks, they’ll be able to regulate their body temperature much like you do, so this is only temporary.
Why Maintaining an Optimal Sleep Temperature is So Important
Four out of five respondents in a poll done by the National Sleep Foundation, said a cool room temperature was an important factor to their getting a good night’s sleep. And that’s not not just a bunch of nonsense either.
Your body’s internal clock is regulated by your circadian rhythm. It collects clues from your environment, adjusting your core body temperature when it’s time to go nighty-night. About two hours before you head off to sleep, your temperature starts dropping slightly, while your body simultaneously starts releasing more melatonin - your sleep hormone.
Throughout your sleep cycle, your body temperature continues to drop by about two degrees. Why? Because a lower body temperature allows for a deeper sleep.
Don’t Sweat and Sleep. It’s Unhealthy.
We’re not talking about trying to sleep when you live close to the equator. We’re talking about mistakenly making your sleeping environment uncomfortably warm, even in colder climates. To create the most beneficial sleeping environment, you have to find that magical balance between too hot and too cold.
The obvious reason why your sleeping is affected by a bedroom that’s way too warm is that you’ll be too uncomfortable and restless to fall asleep or stay asleep. And once you do fall asleep, it’s unlikely you’ll stay in deep sleep for very long.
Stage 3 NREM sleep is where the magic happens. When your room isn’t at the best temperature for sleeping, you’ll also be less likely to spend lots of time in deep, dreaming, restorative N3 sleep. If you don’t get enough of that, you’re going to be tired the next day. And we all know,sleep deprivation is both zero fun and bad for your body and mind.
Tips for Finding that Optimal Sleep Temperature Sweet Spot
We’ve established the best temperature for sleeping to be 65 degrees. But there’s more you can do to create a comfortable, sleep-enducing environment.
Keep in mind, not all of these will work in every climate.
Open the windows to promote ventilation.
Control your bedroom’s humidity.
Take a warm bath one to two hours before bedtime. Your body will experience a cooling effect afterwards.
Close your blinds during the day to decrease heat build-up.
Invest in breathable bed sheets, pillows, mattress, pajamas, and a breathable weighted blanket.
Wait, what? Why a weighted blanket? Won’t that make me hot?
Why a weighted blanket? Well, because weighted blankets help you fall asleep fast and stay in deep sleep longer thanks to the Deep Pressure Stimulation (DPS). So if you’re going to have a blanket on anyway, why not get even more healthy sleep benefits?
Whether your weighted blanket makes you break out in a disgusting nighttime sweat or not depends on which weighted blanket you choose.
Many weighted blankets on the market are cheaply made with seven to nine layers of low-quality fabrics to lay on your body. That doesn’t sound like it’d be very breathable, does it? (Psst! It’s not.) You need a weighted blanket made of high-quality breathable materials without an overabundance of layers.
A lot of the general run-of-the-mill weighted blankets also have way too much insulation. The idea is so you’ll feel warm and snuggly. But we’ve established that too warm means too sweaty. And that isn’t good for your sleep cycle. Plus, when you add the weight of a poorly-constructed weighted blanket - ew.
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I thought you said weighted blankets were good for me?
We did say that! But only the high-quality ones. When you’re shopping for a weighted blanket, you need one made of the finest, high-quality materials, with not-too-much bulk and just the right amount of breathability.
Does such a thing exist?
Sure does. Weighted Evolution has put together the perfect weighted blanket that’ll help you fall asleep, stay asleep, and wake up without being in a pool of sweat. The proprietary microglass beads that make up the blanket’s weight allow for optimal airflow while perfectly conforming to your body. The inner blanket is made of highly-breathable microfiber, while the bamboo cover is not only attractive, but very breathable as well.
In fact, Weighted Evolution’s original bamboo blanket was voted “Most Breathable Weighted Blanket” in 2020. That’s saying something.
Stay Cool While You Sleep
You’ve got all the tools to ensure an optimal temperature for sleeping. Now you just need to wrap yourself in a comfy-but-not-too-fluffy, breathable Weighted Evolution blanket to get the best night’s sleep you’ve ever had.