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For many adults, a bedroom temperature of 65–68°F (about 18–20°C) is a practical starting range for sleeping; try 65°F if you want a single initial setting. It is a comfort guideline, not a medically established ideal for everyone. Adjust based on how the room feels and how well you sleep.
Why 65–68°F is a starting point, not a rule
The Sleep Foundation’s medically reviewed guide says many doctors recommend a sleep thermostat range of 65–68°F and notes that individual preferences can vary by a few degrees. It also explains that core body temperature tends to fall as sleep approaches and during sleep. That supports trying a cooler room, but it does not establish one exact setting for every sleeper. Sleep Foundation, “The Best Temperature for Sleep,” updated July 11, 2025.
The thermostat number is a control setting, not a guarantee that the air at your bed will be that temperature. Room conditions and comfort matter: sunlight, airflow, humidity, bedding and sleepwear can all affect how warm or cool the bedroom feels.
How to find a comfortable setting
- Start at 65–68°F. Pick a setting in this range and give yourself time to see how the room feels overnight.
- Adjust gradually. If you feel cold or wake up uncomfortable, raise the setting or use lighter bedding adjustments that suit you. If you feel hot, lower it modestly, reduce insulating layers or add airflow.
- Consider the whole room. Close blinds or curtains during the day to limit heat buildup. At night, use a fan or air conditioner when needed; a bedside fan can add airflow even when AC is running. Ventilate when outdoor conditions permit and manage humidity where possible. Sleep Foundation, “The Best Temperature for Sleep”; Sleep Foundation, “How to Sleep When It’s Hot”.
CDC guidance also recommends a bedroom that is cool, quiet and relaxing. Temperature is only one part of that setting. CDC, “About Sleep,” May 15, 2024.
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What temperature studies can—and cannot—tell you
A Sleep Foundation report on a 2023 study of 50 older adults found that participants tended to sleep worse when bedroom temperatures were below 68°F or above 77°F. In that report, bedrooms reaching 86°F were associated with a 5%–10% drop in sleep efficiency. These are findings for that study’s participants and conditions, not universal cutoffs or proof that everyone should sleep above 68°F. Sleep Foundation, “How Bedroom Temperatures and Bedding Choices Impact Sleep,” November 1, 2023.
Other findings vary by population and context. A CDC-hosted manuscript reports reduced daytime sleepiness after lower bedroom temperatures the previous night in its sample, while discussing mixed results across settings and the influence of bedding and sleep clothing. The evidence supports adjusting for personal comfort rather than treating a study result as a thermostat prescription. CDC Stacks / Indoor Air, “Indoor apparent temperature, cognition, and daytime sleepiness among low-income adults in a temperate climate.
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When sleep problems continue
If you repeatedly wake during the night, have trouble falling asleep, or remain tired despite allowing enough time for sleep, CDC identifies these as possible signs of poor sleep quality. A cooler room may help with comfort, but it is not a complete explanation or solution for persistent sleep problems. CDC, “About Sleep”.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.Keep infant sleep guidance separate
Do not apply adult thermostat and bedding advice to an infant as a substitute for pediatric safe-sleep guidance. Sleep Foundation quotes board-certified sleep medicine physician David Rosen, MD, saying: “If the room is too hot for an adult to sleep, it is probably too hot for a baby as well.” That is a caution about room heat, not a complete infant safe-sleep instruction. Sleep Foundation, “The Best Temperature for Sleep”.
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