We’ve all been there: It’s bedtime on a warm summer night, and the fan just isn’t doing the job, so you turn up the AC only to end up shivering in bed. Unsurprisingly, temperature is one of the biggest factors affecting how well you sleep. Here, an expert explains what you need to know to set up the perfect sleep environment.

What temperature should your room be?

“Generally, cooler temperatures are best for the bedroom,” says sleep researcher Christine Blume. Your body temperature naturally drops in the evening, and a cooler room helps you use less energy to release heat.

“The room temperature should be cooler than your body temperature,” Blume adds. That’s why many people fall asleep—and stay asleep—better in slightly cooler rooms. According to the Cleveland Clinic, the ideal range is between 60 and 67 degrees Fahrenheit.

But there’s a catch. Blume explains that your body loses heat mainly through the fine blood vessels in your hands and feet, which are close to the skin’s surface. These blood vessels widen in the evening, making it easier to release heat. When your feet are cold, “heat dissipation doesn’t work well,” she says, and your body stays active instead of gradually winding down for sleep.

This also explains why it’s hard to fall asleep when the room is below 60 degrees: your body is stressed trying to keep its core temperature stable.

What else can affect your sleep quality?

There are a few tricks to help you sleep better. Just like you think about your mattress, your comforter matters too. “To some extent, we can control temperature with the comforter’s insulation,” Blume says, but it helps to use comforters that match the season in weight.

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Frequently Asked Questions
Here is a list of FAQs about the best temperature for sleep covering beginner to advanced topics

Beginner Questions

1 What is the ideal temperature for sleeping
The best temperature for most people is between 60F and 67F Cooler rooms help your body naturally lower its core temperature which is a key signal for falling asleep

2 Will I sleep better if my room is cold or warm
Generally a cooler room is better A slightly cold room helps you fall asleep faster and stay in deep sleep longer A room thats too warm can make you restless and wake you up

3 What happens if my room is too hot at night
When its too hot your body cant cool down properly This can lead to tossing and turning nightmares and waking up feeling tired and groggy

4 Can I sleep with the air conditioning on all night
Yes but set it to a comfortable cool temperature To avoid getting too cold or drying out your sinuses consider using a fan on low or setting the AC to a timer or sleep mode

Intermediate Questions

5 Why does a cool room help you fall asleep faster
Your bodys internal clock triggers a drop in core body temperature in the evening A cool room helps this natural cooling process happen more quickly signaling to your brain that its time to sleep

6 Is it okay if my feet are cold while I sleep
Cold feet can actually make it harder to fall asleep because your body will try to warm them up which raises your core temperature If your feet are cold wear warm socks to bed The socks help dilate blood vessels in your feet which actually helps your body cool down overall

7 What if I wake up sweating even though the room is cool
This could be a sign of a medical condition or it could mean your bedding is trapping heat Try switching to moisturewicking sheets and using a lighter blanket

8 Does the temperature need to be the same for kids and babies
Yes the same cool range is generally best for children too However babies cant regulate their