Cool your bedroom to 60-67 degrees F

Set your thermostat to 60-67°F (15.5-19.5°C) for sleeping. The most commonly cited target is 65°F (18.3°C).

Why It Works

Your core body temperature must drop 1-3°F to initiate and maintain sleep. A warm room prevents this decline, causing more awakenings as your body struggles to thermoregulate. Sleep efficiency decreases by 5-10% when room temperature exceeds 75°F.

Tips

• Temperature fluctuations during the night are a hidden cause of waking — programmable thermostats help maintain consistency
• If you share a bed and disagree on temperature, a cooling mattress pad on one side can solve the conflict
• Wearing socks to bed can paradoxically help by promoting vasodilation and faster core cooling