Sleep is essential for both our physical and mental well-being. One of the factors that can impact your ability to fall asleep is temperature. In this article, we outline the temperature range and other related factors that can influence your sleep.

The Ideal Temperature for Sleep

According to research on sleep, the best nighttime temperatures for adults are between 60 and 72-degrees Fahrenheit. But the temperatures can vary depending on the individual and other factors in your home.

The ideal range for seniors is between 68 and 70-degrees Fahrenheit. A chilly indoor atmosphere will not only disrupt sleep for the elderly but may also increase the risk of diseases. According to studies, 45 minutes of low temperatures is enough to cause problems with mobility or cardiovascular conditions.

The ideal temperatures will also depend on how you keep warm at night. Health experts advise wearing warm clothes in winter, especially leggings and socks. That’s because cold feet are likely to cause more frequent disruptions when you sleep.

Effects of High and Low Temperatures on Sleep

The core temperature of the body is approximately 98.6-degrees Fahrenheit. While sleeping, your temperature can vary by about two degrees. When the bedroom is too hot, it can impact your sleep quality and the different stages of sleep.

High and low temperatures have different effects on your body. When it’s too hot, you may experience restlessness and a general sense of discomfort. High temperatures can disrupt your sleep when you’re in the rapid eye movement and slow-wave sleep stages.

When the temperature is too high, it can interfere with the body’s thermoregulation abilities. You may experience mental and physical fatigue, but you may find it hard to fall asleep. There is also a risk of memory problems and a weakened immune system in the long term.

Even though colder temperatures are considered less harmful, they can also have an impact on your health. Research shows sleeping in a chilly room can make it harder to fall asleep.

What Is the Best Temperature for Infants?

Maintaining the ideal temperature range for infants is more complicated. First, their bodies can lose heat up to four times more rapidly than adults. As the core body temperature drops by one degree, the demand for oxygen rises by 10%. By keeping the room warm, you can conserve their energy and prevent the risk of diseases.

On the other hand, infants do not require as many covers and clothing as adults. Too many clothes can increase the risk of overheating and Sudden Infant Death Syndrome (SIDS). Therefore, the infant’s bedroom must never be too hot.

The best heat setting for a baby’s room should ideally be between 65 and 70-degrees Fahrenheit. The temperature is slightly lower than the recommended range for adults.

How Humidity Affects Your Sleep

Humidity is another factor that can impact your ability to fall asleep. High levels of moisture can also make it harder to regulate temperatures indoors. When the room is hot and humid, sweat evaporates at a slower rate from the surface of your skin. The interior tends to feel warmer than it is.

High levels of humidity can also impact the slow-wave and REM phases of sleep. Both stages are essential for the immune system as well as critical brain functions. Disruptions can trigger memory problems, muscle recovery, and tissue repair complications.

Excessive dampness can trigger microbial growth and worsen symptoms of respiratory conditions. Conversely, low levels of moisture can also cause skin and eye irritation and may increase the risk of respiratory infections.

According to EPA, the ideal humidity levels are between 30 and 60%. If your home has excess moisture, you can install a dehumidifier to control moisture levels more precisely. You can contact Friar's Heating and Air home comfort team for trusted solutions in San Diego.

Keeping Your Bedroom Cool and Cozy

There are several ways to keep your bedroom within the ideal temperature range. You can adjust the thermostat with different daytime and nighttime settings. During the day, the interior should be a little warmer, within a range of between 68 and 78-degrees Fahrenheit.

In winter, you can turn down the daytime settings by a few degrees for optimal energy efficiency. During the warmer seasons, you can pull the blinds to reduce ambient heat in your home. You can run fans during the summer months to keep indoor temperatures low.

At Friar's Heating and Air, we also recommend an annual tune-up for your HVAC system at least once a year. Routine maintenance will prevent unexpected breakdowns that can impact your comfort. By servicing critical parts of your equipment, you can enhance indoor air quality and sleep soundly at night.

How to Maintain Optimal Temperature

Programmable Thermostats

Using a programmable thermostat is one of the best ways to maintain indoor temperatures while you are asleep. A programmable thermostat can handle multiple configurations and will adjust, depending on the settings.

For example, you can create different profiles for the morning, afternoon, and nighttime settings. When leaving the house, the thermostat will turn down your furnace. As you arrive home later in the day, your heating system will start heating just before you arrive.

You don’t have to worry about forgetting to adjust the settings before you go to bed. Your smart device will turn the HVAC system on automatically. A smart thermostat also helps to save energy by ensuring temperature regulation is precise. It can provide periodic reports of your home’s energy consumption.

Another benefit of a programmable thermostat is convenience. It can connect to your home network, enabling you to make changes while in another room. You can also check on your system while in the office or on vacation.

There are different types of thermostats with a wide range of features. Some may have an in-built humidistat, which helps regulate humidity. If your home has a moisture issue, you should install a humidistat with your HVAC system.


If your home has many occupants, you should consider zoning. It involves installing several air handlers on different parts of your home. You can then set temperatures for each zone, depending on your unique needs and preferences. For example, you can set lower temperatures for rooms that are usually unoccupied to save energy.

Additionally, zoning control is the best way to ensure ideal temperatures remain consistent while you sleep. You can set the temperature in the living room at 72 degrees and 68 degrees in the bedroom. Occupants do not have to keep changing the settings for the whole house when it gets uncomfortable on their side.

Zoning control means the equipment only runs according to the condition of the space. It reduces the rate of wear and tear and prevents damage to your equipment. You can extend the lifespan of your central heating system and cut frequent repair bills.

Contact Us

When you need dependable heating and cooling services, call Friar's Heating and Air‘s indoor comfort team in San Diego. We’re a family-owned and -operated company with years of experience offering quality solutions to our clients. You can rely on our top-rated team for indoor air quality, HVAC zoning, amongst other outstanding services. We’re committed to maintaining the highest standards for our customers. Call us today for a 100% satisfaction guarantee.

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