If you’re tossing and turning at night, the problem might not be stress, your mattress, or late-night screen time — it could be the temperature of your bedroom.
Sleep scientists have long known that a cool environment is essential for deep, restorative sleep. Your body’s core temperature naturally drops at night to signal that it’s time to rest. But if your room is too warm, it interferes with this biological process, making it harder to fall asleep — and stay asleep.
According to the Sleep Foundation, the ideal bedroom temperature for most people is between 60°F and 67°F. At this cooler range, your body can easily release heat, which helps trigger melatonin production and prepares your mind and body for rest.
On the flip side, a hot room can increase restlessness and lead to more nighttime awakenings. Elevated temperatures can even affect your REM cycle, the stage of sleep tied to memory, mood regulation, and learning.
Even small changes in the environment can make a difference. Try using breathable, moisture-wicking sheets, setting a fan to circulate the air, or keeping curtains closed during the day to block out the heat. Taking a warm shower before bed can also help, as your body cools afterward, it mimics the natural temperature drop needed for sleep.
Bottom line: If you’ve been struggling with insomnia, don’t overlook your thermostat. A cooler room isn’t just a comfort preference — it’s a powerful tool to improve your sleep quality and help you wake up feeling refreshed, not groggy.
So tonight, dial down the temp, kick off the heavy blankets, and let your body do what it’s naturally designed to do: rest and repair in the cool, quiet dark.
