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Finding the ideal sleep temperature can be a contentious issue, especially between partners. While I prefer a cool climate of around 65 degrees, my spouse leans toward a warmer 72 degrees. Thankfully, a respected sleep psychologist supports my preference: cooler temperatures are more beneficial for sleep.
Dr. Lisa Renfield, a sleep expert at the Health Institute, recommends maintaining your bedroom temperature between 60 to 67°F. Although 60 degrees might feel frigid, it’s essential for achieving optimal REM sleep. “Thermoregulation plays a crucial role in maintaining restorative sleep,” Dr. Renfield explains. “These are the stages where we experience the most rejuvenating rest.”
Why 65 Degrees is Ideal for Sleep
While I feel justified in my cool environment preference, it’s clear that those who naturally prefer warmth, like my husband, may not be easily swayed. Whenever he travels, he adjusts the thermostat to 72 degrees and sleeps fairly well—at least he claims to. We’ve never tracked his REM sleep patterns. Meanwhile, Dr. Renfield suggests we keep our home at a cool 65 degrees.
“The science indicates that a room temperature around 65 degrees aids your body’s internal regulation for sleep,” she notes. “Our core temperature naturally drops in the evening, so lowering the thermostat signals that it’s time to sleep. Higher temperatures can lead to discomfort and restlessness, negatively impacting both the ability to fall asleep and the overall quality of sleep, including a reduction in restorative slow-wave sleep.”
A Note for Parents of Young Children
While cooler temperatures benefit adults, infants and toddlers require slightly warmer conditions. Dr. Renfield recommends a room temperature of 66 or 67 degrees for babies, as they struggle with temperature regulation and cannot use blankets safely, which helps to lower the risk of SIDS. Many baby monitors can display the current room temperature, serving as a reminder not to over-bundle your baby. If they are dressed in footed pajamas and swaddled, they could become too warm, leading to restlessness. A simple onesie under the swaddle is often best. You can also check by feeling the back of their neck; if it’s sweaty, consider removing a layer or adjusting the temperature.
Cooling Tips for Preschoolers and Beyond
As children grow into preschool age, you might find success with the 65-degree recommendation for their sleep environment. The Health Institute also suggests using a fan, which can help cool the room while providing soothing white noise. This is a practical tip worth trying, even if it raises concerns about summer cooling costs. However, for the sake of good sleep, it might just be worth the expense!
For more insights on sleep and well-being, check out our other blog posts, including this one that delves into related topics. Additionally, if you’re looking for home insemination solutions, Make a Mom offers expert guidance. For comprehensive resources on pregnancy, visit Mount Sinai’s infertility resources.
Summary
The ideal temperature for sleep is widely supported by experts, with recommendations indicating a cool environment of around 65 degrees. This temperature enhances sleep quality by aiding thermoregulation and promoting restorative sleep stages. Parents should consider slightly warmer temperatures for infants and toddlers, while preschoolers can benefit from the same cooler settings. Additional resources are available for those interested in home insemination and pregnancy support.