What Temperature Should Your Bedroom Be for Sleep? What to Wear at Every Setting

Most sleep experts recommend keeping your bedroom cool, somewhere between about 60 and 68°F (roughly 16 to 20°C). Within that range, your pajamas do the fine-tuning: lighter, breathable sets toward the warm end and longer layers toward the cool end.

Below, we look at why a cooler room helps, what major health organizations recommend, and how to dress for the temperature your bedroom actually is.

Why a cool bedroom helps you sleep

Your body temperature follows a daily rhythm. According to the Sleep Foundation, core body temperature begins to drop about two hours before you fall asleep and keeps falling into the early morning, a shift that is linked to the release of melatonin. Cleveland Clinic describes the same pattern: core temperature decreases as part of the process of falling asleep.

A room that is too warm works against that natural drop. Cleveland Clinic notes that a hot room can raise your body temperature, and it calls heat a major disruptor of REM sleep. A room that is too cold can be uncomfortable too, which is why the guidance points to a range rather than a single number.

What the experts recommend

The major sources agree on a cool room, with slightly different ranges:

• Cleveland Clinic: between 60 and 67°F for adults, noting that above 70°F is too hot and below 60°F is too cold.
• Sleep Foundation: most doctors recommend 65 to 68°F, with about 65°F as the best temperature.
• Harvard Health: keep the room slightly cool, around 65 to 68°F at night.

Treat these numbers as a starting point. Bedding, humidity and your own body all play a part, so it is worth adjusting a degree or two at a time until you wake up comfortable.

What to wear at every bedroom temperature

Pajamas are the easiest way to fine-tune your comfort without arguing with the thermostat. Here is a simple guide.

If your room runs warm

Choose less coverage rather than a heavier fabric. The Gisele TENCEL™ Modal Shortie Short PJ Set ($138, sizes XXS–XL) pairs a short-sleeve top with a cheeky short, and Eberjey describes it as made for hot sleepers and warm nights. It is cut from TENCEL™ Modal with a touch of elastane and verified by OEKO-TEX® Standard 100. For a breathable alternative, see our article on whether linen is good for sleepwear.

If your room sits in the recommended range

A classic long set works well here. The Gisele TENCEL™ Modal Long PJ Set ($158, sizes XXS–XXL) has a piped long-sleeve top and a relaxed pant in TENCEL™ Modal, which Eberjey describes as buttery soft and breathable.

If your room runs cold

Add coverage and warmth. The Flannel Long PJ Set ($198, sizes XS–XL) in Heritage Check is made from a blend of 50% organic cotton and 50% modacrylic, with a button-down top and pants with pockets. Keep a pair of Sherpa Slipper ($78, sizes S–L) by the bed for cold floors.

Simple ways to cool down before bed

• Lower the thermostat before bed. Cleveland Clinic suggests setting the thermostat within the recommended range, keeping a fan in the room and using breathable bedding.
• Take a warm bath or shower one to two hours before bed. A University of Texas at Austin review of studies found that bathing in water of about 104 to 109°F one to two hours before bedtime helped people fall asleep faster, about 10 minutes faster on average. The Sleep Foundation also notes that bathing one to two hours before bed helps people fall asleep faster, and suggests leaving at least an hour between the shower and bed.
• Go easy on caffeine and sugary foods late in the day. Cleveland Clinic notes they can raise body temperature.
• Dress in breathable layers. Cleveland Clinic recommends breathable pajamas, sheets and blankets suited to the season.

If your feet run cold even when the room is cool, our article on whether to wear socks to bed covers what to try. And if you still sleep poorly in a well-regulated room, Cleveland Clinic suggests talking to your primary doctor, who can refer you to a sleep specialist.

Fabric matters as much as the thermostat

Fabric and fit change how warm you feel at any temperature. Long sleeves and full-length pants hold more warmth than a shortie, and a relaxed fit lets air move. For help choosing between a shortie, relaxed short or full-length pant, read how to choose your pajama length.

Frequently asked questions

What is the best temperature for sleep?

Most guidance points to a cool bedroom. Cleveland Clinic suggests 60 to 67°F for adults, while the Sleep Foundation and Harvard Health suggest about 65 to 68°F.

Is 70 degrees too hot to sleep?

Cleveland Clinic considers a bedroom above 70°F too hot for sleep. If you prefer a warmer room, lighter pajamas and bedding can help you stay comfortable.

Why does a cool room help you sleep?

Your core body temperature naturally drops before and during sleep. According to the Sleep Foundation, the drop begins about two hours before you fall asleep, and a warm room can work against it.

What should I wear to bed if my room is warm?

Choose less coverage, such as a short-sleeve top and shorts in a light, breathable fabric. A shortie set like the Gisele TENCEL™ Modal Shortie Short PJ Set is one option.

What should I wear to bed if my room is cold?

Wear a full-coverage long set with long sleeves and pants, add warm bedding, and keep slippers by the bed for cold floors.

Does a warm bath before bed help you sleep?

A University of Texas at Austin review found that a bath or shower in water of about 104 to 109°F, taken one to two hours before bed, helped people fall asleep about 10 minutes faster on average.

Sources

• Sleep Foundation, "The Best Temperature for Sleep"
• Cleveland Clinic, "What's the Best Temperature for Sleep?"
• Harvard Health, "Sleep hygiene: Simple practices for better rest"
• University of Texas at Austin, Cockrell School of Engineering, "Take a Warm Bath 1-2 hours Before Bedtime to Get Better Sleep, Researchers Find"
• Sleep Foundation, "Showering Before Bed"