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What’s the best nighttime thermostat setting for better sleep and lower bills? For most adults, a comfortably cool bedroom of about 65–68°F is a practical starting point. For energy savings, adjust your thermostat relative to its daytime comfort setting: lower it while heating, or raise it while cooling. The right setting depends on your comfort, household, climate and HVAC system—not one temperature that works for everyone.
What temperature should your bedroom be at night?
CDC/NIOSH recommends a comfortably cool bedroom of about 65–68°F for most people, and suggests using covers as needed. That is an approximate room-temperature range, not a medical rule or a thermostat prescription for every sleeper. If you sleep comfortably at a different temperature, adjust bedding or clothing and use the setting that works for you. CDC/NIOSH sleep guidance
Individual needs can differ, especially for babies, older adults, people with health conditions and people sharing a bedroom. The general adult range should not override specific health or care guidance.
How should you adjust the thermostat for lower energy use?
Think of an overnight change as a move from your occupied comfort setting, not as a target bedroom temperature. The energy-saving direction depends on whether the system is heating or cooling.
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- PRIVACY PROTECTION*: Sensi won’t sell your personal information to third parties
- EASY DIY INSTALLATION: Use the built-in level and step-by-step app instructions for a quick installation. Works with HVAC equipment found in most homes. Common wire (c-wire) is not required in most applications
- SAVE ABOUT 23% ON HVAC ENERGY*: The ENERGY STAR-certified Sensi smart thermostat can help you save energy with features like flexible scheduling, remote access and usage reports
- SIMPLE CONFIGURATION: Looks and feels like a thermostat. Has buttons and fits the same space as a traditional thermostat so you don’t have to patch and paint your walls
- SMART MAINTENANCE: Sensi can help monitor the performance and efficiency of your HVAC system by delivering valuable usage reports, alerts about your equipment, and maintenance reminders like filter replacement
| System mode | Overnight adjustment | ENERGY STAR 2009 guide |
|---|---|---|
| Heating | Set the thermostat lower than your occupied comfort setting. | At least an 8°F setback during sleep. |
| Cooling | Set the thermostat higher than your occupied comfort setting. | At least a 4°F setup during sleep. |
These relative schedule changes are from ENERGY STAR’s 2009 consumer guide, not a guarantee that every home should use exactly those settings. The U.S. Department of Energy has said consumers should set thermostats to the temperature they choose and described the old ENERGY STAR report as a resource for people seeking greater energy savings. ENERGY STAR: Use a Programmable Thermostat Properly; U.S. Department of Energy statement, August 21, 2019
What savings can a nighttime setback deliver?
The Department of Energy says changing a thermostat setting by 10% to 15% for eight hours can save as much as 10% a year on heating and cooling bills. This is a broad potential estimate, not a prediction for your household or a promise tied to a particular bedroom temperature. Actual effects vary with climate, insulation, equipment, setpoints, schedule and how the system operates. U.S. Department of Energy: Why Energy Efficiency Matters
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- An Alexa thermostat - Amazon Smart Thermostat is an easy way to switch from a traditional thermostats for homes and help reduce energy usage.
- Create comfort zones throughout your home by connecting to select Alexa devices to automatically adjust heating and cooling based on temperature readings or presence detection.
- Save money and energy - After purchase, Amazon will send you an email with details about home thermostat rebates that may be available from energy providers in your area.
- Save energy - According to EPA estimates, ENERGY STAR certified thermostats save an average of $90 on yearly energy bills.
- Programmable thermostat and automatic control - Create your own home, away and sleep schedules, or have Alexa automatically control the temperature with Alexa+ advanced features.
Recovery behavior matters, too. In some low-capacity, high-efficiency equipment scenarios, traditional setbacks may not save energy if the system operates differently while bringing the home back to its occupied temperature. If a schedule leaves the home uncomfortable or seems to make the system run unusually, adjust it or consult an HVAC professional rather than assuming a deeper setback is always better.
How to find a comfortable, practical setting
- Start with comfort. If it suits you, try a bedroom temperature around 65–68°F and use covers or adjust sleepwear as needed.
- Change the setpoint in the energy-saving direction. When heating, lower it from the daytime comfort setting. When cooling, raise it. Treat ENERGY STAR’s 8°F heating setback and 4°F cooling setup as legacy reference points, not mandatory targets.
- Adjust gradually. Give the schedule a try and make smaller changes if you or another household member is uncomfortable. Account for local climate and the needs of everyone sharing the home.
- Check how your HVAC system responds. A setting that works for one home may not work as well with different equipment, insulation or recovery behavior.
Should you use a programmable or smart thermostat?
A programmable or smart thermostat can automate a sleep schedule, so you do not have to change the setting manually each night. ENERGY STAR says its certified smart thermostats are evaluated using actual field data; its criteria include scheduling and assessment of energy savings. Before buying, check that the thermostat is compatible with your HVAC equipment. ENERGY STAR: Smart Thermostats; ENERGY STAR: Smart Thermostats Key Product Criteria
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- ENERGY STAR certified smart thermostat for home that helps you save energy and stay comfortable.Connectivity : Wi-Fi - 802.11b/g/n 2.4 GHz, 802.11a/n 5 GHz Wi-Fi., Wireless interconnect : Bluetooth Low Energy Please refer to the product description section below for all applicable legal disclaimers.Product note: You can also check your system’s compatibility before purchasing a Nest thermostat with our online Nest Compatibility Checker on the Google Nest support page
- The Nest Thermostat is designed to work without a C wire in most homes, but for some systems, including heating only, cooling only, zone controlled, and heat pump systems, you’ll need a C wire or other compatible power accessory
- Nest Thermostat turns itself down when you leave, so you don’t waste energy heating or cooling an empty home. Lock feature: No
- Programmable thermostat that lets you create an energy efficient schedule in the Google Home app on your Android or iPhone
- Remote control lets family members change the thermostat temperature from anywhere on a phone, laptop, or tablet[1]
ENERGY STAR estimates certified smart thermostats can save about 8% of heating and cooling bills, or about $50 per year on average. That program estimate is not a savings forecast for a particular home or for a specific nighttime temperature change, and it should not be combined with DOE’s separate potential savings estimate as if both measured the same intervention. Utility rebates may be available in some service areas; check with your utility for local terms.
Quick Recap
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- ENERGY STAR certified smart thermostat for home that helps you save energy and stay comfortable.Product note: You can also check your system’s compatibility before purchasing a Nest thermostat with our online Nest Compatibility Checker on the Google Nest support page.Connectivity Protocol : Wi-Fi.Connectivity Protocol : Wi-Fi
- The Nest Thermostat is designed to work without a C wire in most homes, but for some systems, including heating only, cooling only, zone controlled, and heat pump systems, you’ll need a C wire or other compatible power accessory. Lock feature: No
- Nest Thermostat turns itself down when you leave, so you don’t waste energy heating or cooling an empty home; easily program an energy efficient schedule in the Google home app on your Android or iPhone
- Remote control lets family members change the thermostat temperature from anywhere on a phone, laptop, or tablet[1]
- Savings Finder looks for more ways your thermostat can help you save, and suggests tweaks to your schedule in the app; check with your energy provider to learn more about rebates and more ways to save on a Nest thermostat
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on Amazon at the time of purchase will apply.
