Forget the Recommended 78 Degrees − This Preferred Temperature Helps You ‘Fall Asleep Faster and Stay Asleep Longer’

When it comes to getting a better night’s sleep, few topics are as hotly debated as the ‘perfect’ bedroom temperature. For years, 78°F was widely considered the ideal setting, but a new survey spanning all 50 states suggests that most people actually prefer to sleep with the thermostat set considerably lower.

This doesn't just promise a more comfortable, restful night's sleep, either. A lower temperature will also help you cut energy costs and save money at the same time.

Here, sleep and HVAC experts explain this perfect thermostat setting for better sleep.

In the recent American Sleep Habits Study, conducted by Bear Mattress, 2,119 adults were surveyed on their preferred sleep temperature. The results were conclusive: The average ideal for sleeping better across the US is 67 degrees Fahrenheit, though there is variation by state. For example, in Massachusetts, an average of 63.2°F is preferred, while Hawaii showed a warmer average of 69.5°F.

In any case, these results show a stark deviation from the previously believed 78 degrees. Instead, 67 is 'the temperature most Americans say helps them fall asleep faster and stay asleep longer,' added Bear Mattress in a recent PR Newswire press release.

To Courtney Stefanski, Board-Certified Physician working in partnership with Opera Beds, these findings are unsurprising. 'Temperature has a bigger impact on sleep quality than most people realize,' she says. 'As we prepare for sleep, our core body temperature naturally begins to drop. This cooling process is part of the body’s normal transition into sleep, so the environment we sleep in needs to be beneficial to that removal of heat.

'The bedroom temperature is cool enough at 67°F to permit this natural drop in core temperature without being uncomfortably cold. The opposite is 78°F, which can be too hot for many people, especially when combined with warm bedding or high humidity. When it’s hot outside, the body has to work harder to get rid of heat, which can make it more difficult to fall asleep, leading to more awakenings and less restorative sleep.'

As Courtney stresses, this is especially important during REM sleep, as this is when the body's ability to regulate temperature is reduced, even when sleeping under the best cooling sheets. 'So a bedroom that is too warm can become more disruptive throughout the night,' she adds.

Importantly, Courtney also highlights that 67°F is, unfortunately, not a magic number that applies to everyone.

'Thermal comfort is a matter of individual preferences, bedding, clothing, humidity and health,' she explains. 'But 67°F is a good starting point for most adults and falls within the 65-68°F range often recommended by experts.'

What to Shop

Below, I've curated six cooling sleep essentials for comfortable sleep throughout warmer weather and into fall and winter.

All prices were correct at the time of publication.

Meet the Expert

Courtney Stefanski

Dr Courtney Stefanski is a Board-Certified Physician in physical medicine as well as lifestyle medicine. She specialises in helping patients with mobility impairments improve their functional independence, physical wellbeing, and overall quality of life. Believing that optimal health requires more than treating symptoms alone, Dr Stefanski takes a whole-person approach to care by addressing the lifestyle factors that influence long-term health, including sleep, nutrition, and exercise.

Pair the optimal thermostat setting with designing your bedroom for better sleep, for a relaxing sanctuary that welcomes rest and relaxation.

For more sleep news and advice, you can sign up for our newsletter so you never miss the latest features.