Does Sleeping in a Cold Room Improve Sleep Quality? What To Know

Sleep plays a vital role in health and well-being. During sleep, your body supports brain function, maintains physical health, and boosts heart function. Sleep also has a direct impact on how you feel during the hours in which you are awake.

Getting enough sleep over time lowers the risk of chronic health problems. Sleep can also affect reaction time, learning abilities, and cognition. For young people, sleep supports growth and development.

Interestingly, the temperature of the room can make a difference.

If you are like most people, sleeping in a cold room may seem counterintuitive, especially in the winter when you want to feel warm and cozy. However, researchers have found that sleeping when it’s warmer can disrupt sleep.

One study found that higher temperatures resulted in 44 hours of lost sleep. This sleep loss adds up to about 11 nights of missed sleep per person. Though this study was based on sleeping when the temperature outside is warmer, the same holds true during any season if your room is at a hot temperature.

There are a number of sleep benefits of sleeping in a cold room at night.

Promotes Quality Sleep

Sleeping in a cold room can improve sleep quality by stimulating melatonin production. This hormone is produced in response to darkness and cold, helping the body fall and stay asleep.

Helps You Fall Asleep Faster

As your body prepares for sleep, your body temperature starts to drop. Keeping your room cooler may signal to your body that it’s time to sleep. If the room is too warm, it could take longer to fall asleep because your body is not getting the right signals.

Reduces Symptoms of Insomnia

Insomnia affects millions of people around the globe. Keeping your room at a lower temperature may promote relaxation and make it easier to fall asleep. Researchers have found that keeping cool reduces insomnia symptoms and promotes sleep.

Decreases Night Sweats From Menopause

Approximately 75-80% of people assigned female at birth experience vasomotor symptoms like hot flashes and night sweats during menopause. Medical experts often recommend sleeping in a cooler room to reduce these symptoms and promote a better night’s rest.

Sleeping in a colder room also can benefit your health in other ways. Here are some potential advantages to sleeping in a cold room.

Lowers Your Risk of Diabetes

Research shows that sleeping in a cool environment can help prevent metabolic diseases like diabetes. In one study, participants burned more calories and doubled their brown fat (“good” fat).

Promotes Healthy Aging

Melatonin is often called the body’s “sleep hormone,” but it’s also an antioxidant and can play an important role in anti-aging. Because melatonin tends to be produced more readily in cooler environments, you may notice more anti-aging effects while sleeping in a cold room.

Boosts Mood

Sleeping in a cooler room can help you sleep better, meaning you’re more likely to wake up feeling rested and refreshed—and in a better mood.

A cold room may also increase your level of serotonin, which is known to improve mood (and is often lower in people who are depressed). There is a direct connection between melatonin and serotonin, so a cooler environment may promote the production of both.

While some research supports sleeping in a cold bedroom, other research supports a slightly warmer sleep environment. The World Health Organization (WHO) recommends a minimum temperature of 64.4 degrees Fahrenheit (18 degrees Celsius), and the European standard recommends 68 degrees Fahrenheit (20 degrees Celsius). Here are possible reasons why:

Some people sleep poorly in a cooler environment. Feeling cold can significantly disrupt their sleep. This may be because thermal sensation varies by person and can impact their whole-body thermal comfort and sleep quality.
Sleeping in a cold environment is not ideal for people with underlying health conditions. Researchers have found that cold air can inflame the lungs and inhibit circulation, which can be challenging for people with asthma and chronic obstructive pulmonary disease (COPD).
Keeping your room too cold can even inhibit your body’s ability to fight a cold or flu. Although cold temperatures will not cause you to get sick, it can diminish your body’s immune function.

While sleeping in a cold room may not sound particularly inviting, stepping into a slight chill in the mornings can be invigorating. When you have the room set at the ideal temperature for sleeping, you will wake up refreshed, knowing you got as much sleep as possible the night before.

To create a cool sleep environment, set the room temperature at 60-67 degrees Fahrenheit (15.6-19.4 degrees Celsius). You also want to evaluate your mattress type. If you tend to sleep “hot,” cooling mattresses meant to disperse your body heat may be the best option.

You also want your bedding to feel comfortable and keep you cool. This will make it easier to fall asleep and decrease the likelihood of waking up from being too hot or cold. Look for materials that promote airflow or improved breathability, like cotton or linen. Limiting the use of thick blankets can help reduce heat and keep you from overheating.

Not getting quality sleep can lead to mood disorders, heart disease, obesity, diabetes, heart attack, stroke, and more. For this reason, you should take steps to ensure you are getting quality rest at night. Aside from sleeping in a cold room, here are some additional things you can do to improve your sleep:

Create a sleep routine: Try reading a book, listening to relaxing music, or sitting in a warm bath. Try to stick to a similar routine each night as much as possible.
Exercise in the morning: Exercising close to bedtime can cause your body to generate heat and activate your mind, making it harder to fall asleep.
Limit blue light: Blue light primarily comes from electronics and can disrupt your body’s natural sleep cycle. Limiting your exposure before bed can support sleep.
Avoid large meals and alcohol before bedtime: You may also want to limit caffeine in the afternoon and evening.
Get out of bed if needed: If you do not fall asleep after 20 minutes, get out of bed. Look for a quiet activity without light exposure to keep you busy until you feel tired.

Getting quality sleep is as important as diet and exercise for overall health and well-being. To achieve this goal, you need to create the right sleep environment. Start with the room’s temperature.

Research suggests that it may be best to sleep in a cool room set to a temperature of about 60-67 degrees Fahrenheit. The exact temperature will depend on what you find most comfortable.

If you have underlying health conditions like asthma and COPD, talk to a healthcare provider first to determine the temperature that is right for you.