The $20 Smart Plug Hack That Automatically Drops Your Bedroom Temp to 65°F for Rapid Sleep Onset
It makes maintaining the optimal sleep temperature easier than ever
During the warmer months of spring and summer, maintaining the perfect temperature for sleep can feel more difficult than ever. While this may be generally uncomfortable, it can also significantly and negatively affect your ability to get a proper, restorative night's sleep.
There is, however, a simple, budget-friendly solution to automating this process. The answer? Investing in the Amazon Smart Plug, available at Amazon, which allows you to set your sleep space schedule, even if you're not in your bedroom – or even at home.
Article continues belowThe $20 Smart Plug Hack That Automatically Drops Your Bedroom Temp
All prices were correct at the time of publication.
This bestselling smart plug is simple and easy to set up and use, is compatible with many household devices with a physical on/off switch, and conveniently allows you to set up routines that automate everyday tasks.
As the resident Sleep Editor here at Homes & Gardens, I've learned that one of the easiest ways to sleep better is by maintaining the ideal room temperature – somewhere between 65 and 70 degrees Fahrenheit.
But the warmer months of spring and summer tend to be the busiest, and between working, socializing, and hosting, more often than not, you may find yourself forgetting to switch on your fan to cool your sleep space to the optimum temperature before bedtime.
Sleep expert Dr. Saema Tahir, M.D., shares, 'The best temperature for sleeping is between 60-67°F. This range helps support our natural drop in core body temperature that is necessary for falling asleep, deep sleep, and REM sleep.
'Heat disrupts sleep significantly. Falling asleep requires a natural drop in core body temperature, and when the environment is too hot, it is more difficult not only to fall asleep, but to stay asleep as well.
'Hot environments decrease deep and REM sleep, which are both important for restorative, healthy sleep. Heat also causes sweating, restlessness, and awakenings throughout the night. If a sleep disorder is present, heat during sleep can worsen insomnia, sleep apnea, and strain on the heart.'
For that reason, Dr. Joseph Dzierzewski, PhD, from the National Sleep Foundation, recommends using a smart plug to automatically drop your bedroom temperature before bed.
'The basic idea is pairing a smart plug with a portable air conditioner [available at Amazon] or a fan and then setting it on a schedule so your room starts cooling down automatically about 60 to 90 minutes before your target bedtime,' he explains. 'That timing mirrors your body's own natural temperature drop, which helps you fall asleep faster.'
Additionally, Dr. Jordan Burns, D.C., sleep health expert for Amerisleep, highlights the cost-effective benefits of using a smart plug, explaining, 'Using a smart plug is one way to automate your sleep space without investing in an expensive smart home device,' he explains. This will not only ensure your bedroom is set to your ideal sleeping temperature before getting into bed, but also help you to save money at home, too.
What to Shop
Below, you can shop my selection of spring and summer sleep essentials – from expert-recommended smart plugs and fans, to lightweight linen bedding and naturally cooling silk pillowcases.
This Amazon smart plug features a compact design that keeps your second outlet free for an additional smart plug. It can also be conveniently managed through the Alexa app or with Alexa voice control.
When the weather warms up, you may find it preferable to swap your comforter for a flat sheet. This one from Brooklinen is made from sateen, for a luxurious finish that feels cool to the touch.
On test, our Home Tech Editor, Dan Fauzi found this Shark pick was the best fan money can buy. 'This portable fan is the best we've ever tested, offering strong airflow and unique features that set it apart from all others,' they wrote in their expert guide.
I love linen bedding in spring and summer, and this set from Quince is pre-washed for superior softness and a laidback, lived-in vibe, with interior ties to keep the comforter firmly in place.
I use and love this silk pillowcase, and genuinely find it keeps me cooler at night and ensures my hair stays smooth as I sleep. It's a little more expensive, but well worth the investment in my opinion.
An effective fan doesn't have to be expensive. This tabletop pick features a compact design with an adjustable tilt, and weighs only three pounds for effortless portability.
Meet the Experts
Dr. Saema Tahir is a quadruple board-certified physician who specializes in Pulmonary Disease, Critical Care Medicine, and Sleep Medicine. After graduating from Ross Medical School, she completed her Internal Medicine Residency at Case Western Reserve University at MetroHealth Medical Center. She then embarked on four years of specialty training, completing a fellowship in Sleep Medicine at Temple University Hospital and Pulmonary and Critical Care Medicine at Drexel University Hahnemann Medical Center.
Dr. Joseph Dzierzewski is the Senior Vice President of Research & Scientific Affairs at the National Sleep Foundation, where he leads NSF’s scientific platform, which includes overseeing the development of NSF’s sleep health guidelines and sleep health research activities. He's also the most published author in the area of sleep in older adults, and the NSF sleep expert.
Dr. Jordan Burns, D.C., is a chiropractor and sleep health specialist based in Charlotte, North Carolina, and the author of Supercharge Your Sleep. His work focuses on spinal alignment, recovery, and the role sleep environments play in overall health and pain prevention. Dr. Burns provides expert commentary on sleep quality, mattress ergonomics, and circadian rhythm optimization for health and wellness publications.
If you've spotted any signs you're going through a sleep divorce, try these expert strategies to restore your rest.
For more sleep advice, you can sign up for our newsletter so you never miss the latest features.
