If you usually keep your bedroom temperature around 78 degrees Fahrenheit, you may be all too familiar with the discomfort of waking up drenched in sweat.
To feel refreshed and recharged in the morning, sleep experts recommend setting your air conditioner to 70 degrees or lower. This strikes a balance between a comfortable sleeping environment and efficient energy use.
While programs like Energy Star, run by the U.S. Environmental Protection Agency and the Department of Energy, suggest setting thermostats between 78 and 82 degrees for sleeping, sleep specialists strongly disagree. They argue that such warmth could make the bedroom environment feel uncomfortably chilly due to disrupted sleep patterns.
Sleep psychologist Dr. Michelle Drerup advises treating your bedroom like a “cave,” maintaining a temperature of 60 to 67 degrees for optimal rest. “It should be cool, dark, and quiet to promote better sleep,” Dr. Drerup tells the Cleveland Clinic. “If your bedroom becomes too warm or cold, you’re more likely to wake up. Our bodies naturally cool during sleep to achieve deeper restorative stages, which are vital for a good night’s rest.”
Indeed, studies confirm that extreme heat or cold can lead to more awakenings and reduced rapid eye movement (REM) sleep—the phase when dreaming occurs. “Maintaining proper thermoregulation is essential for restorative, slow-wave sleep,” Dr. Drerup adds, noting that these are the most rejuvenating stages of rest.
Striking the Perfect Temperature Balance
The Sweat Factor
During sleep, the body releases heat to lower its core temperature. To support this natural process, experts suggest keeping the bedroom cool, as temperatures above 70 degrees can lead to discomfort. This warmth, especially under blankets, often results in sweating, restlessness, and disrupted sleep. “Heat is a major disruptor of REM sleep,” Dr. Drerup emphasizes.
Humidity and Stickiness
While warm temperatures may be tolerable during the day, they can create a sticky and unpleasant atmosphere at night. In humid climates, higher AC settings can fail to effectively dehumidify the air, leaving rooms damp and uncomfortable. This can aggravate respiratory issues and add to the discomfort.
