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Sleeping in a Cold Room, is it Better for Your Health?

Most of us probably don’t pay much attention to the temperature of our room as we fall asleep. Sometimes we may turn on a fan, or open up a window, or maybe even close a window. Finding a place between the desert heat and the arctic chill can be tricky.

Some people love the feeling of getting into a nice cool bed where the sheets are just a little chilly. Other people may constantly feel chilled, and the last thing they want when they climb into bed is to have a cold environment. The temperature of a room is probably not something we put much thought into; we just decide last minute before we hop into bed.

It can also become super uncomfortable when you wake up in the middle of the night in a hot sweat, with no option for a cool down. According to scientists, sleeping in a cold room is better for your health. Bedrooms should be kept between 60-67 degrees Fahrenheit to ensure optimal sleep conditions. If temperature exceeds 75 degrees Fahrenheit or drops below 54 degrees Fahrenheit, it can greatly disrupt your sleep.


Over the period of 24 hours in a day, your body temperature has natural peaks and declines. The internal temperature of your body is usually at the highest in the early afternoon. The lowest your body temperature will get happens around 5:00 AM. As you are falling asleep, your body will begin to naturally cool off. If you can help your body get to that lower temperature faster, it will help encourage your body to go into a deeper sleep.

A couple of hours before you are actually asleep, your body starts to lose heat from the center of its core. This will bring on an increased feeling of tiredness. These changes that happen start well before you are actually asleep, and you are not even aware that they are taking place.


There are a number of health benefits you will experience by sleeping in a cooler environment:

1) You will be able to fall asleep faster.

If you provide your body with an environment that is conducive to your health, you will be able to fall asleep more comfortably and in a quicker manner. If the temperature of your room is too hot or too cold, your body will waste time and energy trying to regulate itself. As a result, you will end up tossing and turning all night.

2) You will get a better night’s sleep.

When your body isn’t trying to regulate its core temperature, you will be able to have a deeper, more restorative sleep. Sleeping in cooler environments has also been shown to help decrease certain types of insomnia that people suffer from.

3) You will look more youthful.

Let’s be honest, who doesn’t want that? Research has shown that sleeping in rooms with temperatures between 60-68 degrees Fahrenheit will let your body release more melatonin. This is one of the best anti-aging hormones that our body can give us.

4) You can decrease your risk for certain metabolic diseases.

Research has shown that if you keep your room in between 60-68 degrees Fahrenheit, people not only burned more calories while they are awake, but the amount of “brown fat” (this is the good fat) in the body increases. Brown fat in your body will allow you to burn calories and not store them. These two things could help lower the risk for metabolic diseases over time, such as diabetes.


It makes sense that you wouldn’t want to run your AC unit throughout the year to keep your room cool. This would cost a fortune, and there are other options available without having to spend as much money. Invest in a thermostat that you can program. This will allow your home’s temperature to fluctuate throughout the day, allowing you to have your comfort level while you are home, and conserving energy when you aren’t.

There are some other options that can help keep you cool throughout the night:

  • Freeze your top sheet. Right before bed, pull it out and put it on your bed.
  • Sleep naked! The fewer amount of clothes you have on, the less insulation you will have.
  • Put a stuffed animal in the freezer and pull it out before bed and tuck it between your knees.
  • Install a fan, or use a portable one to help circulate air throughout the room.
  • Soak your top sheet in cold or even ice water. Make sure to ring it out well. As it dries on your bed, it will help keep the heat away.
  • Try sticking one or both feet out from under the covers.