The best bedroom temperature for sleep for most adults is about 60 to 68 F (15.6 to 20 C), with the middle of that range, about 64 F (18 C), a good starting point. Older adults tend to sleep best a little warmer, around 68 to 77 F, and a baby room should stay between 61 and 68 F (16 to 20 C).
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How To Use The Sleep Temperature Calculator
- Choose the units and who sleeps in the room. The recommended range differs for babies, adults and older adults.
- Enter the bedroom temperature at night. Measure near the bed rather than at the thermostat in the hall. Add humidity if you know it.
- Say how you usually feel at night. People who run hot get a starting setting nearer the cool end of the range, and people who feel cold nearer the warm end.
| Result | What it means |
|---|---|
| Best bedroom temperature | The recommended range for the sleeper |
| Your room | How far your room is above or below the range |
| Starting setting | A thermostat setting to try first, inside the range |
| Humidity | Dry, ideal, acceptable or too humid |
What Is The Best Temperature For Sleep?
For most adults the best bedroom temperature is cool: about 60 to 68 F (15.6 to 20 C), and the middle, about 64 F (18 C), is a sensible place to start. The right number within that range is personal, and depends on your bedding, sleepwear and whether you share the bed.
| Sleeper | Fahrenheit | Celsius |
|---|---|---|
| Adults, teens and children | 60 to 68 F | 15.6 to 20 C |
| Older adults (65+) | 68 to 77 F | 20 to 25 C |
| Babies under 1 | 61 to 68 F | 16 to 20 C |
Older adults are the exception: in a study that monitored older people sleeping at home, sleep was most efficient between 20 and 25 C, and efficiency fell by 5 to 10% as the room warmed from 25 to 30 C.
How Does The Sleep Temperature Calculator Work?
It picks the range for the sleeper, converts your reading to Celsius, and measures how far it sits outside the range.
Celsius = (F - 32) x 5 / 9; Distance = Room - Upper limit (too warm) or Lower limit - Room (too cool); Starting setting = middle of range, or a quarter in from the cool or warm end- Adult range: 60 to 68 F.
- Room at 72 F is 4 F above the upper limit of 68 F.
- Middle of the range: 64 F. For a hot sleeper: 62 F. For a cold sleeper: 66 F.
- Humidity of 45% falls in the ideal 30 to 50% band.
Worked Example: A 73 F Nursery
| Step | Value |
|---|---|
| Sleeper | Baby under 1 |
| Recommended range | 61 to 68 F (16 to 20 C) |
| Room temperature | 73 F (22.8 C) |
| Result | 5 F too warm |
| Starting setting | 64 F |
A room this warm is a concern for a baby, because overheating is a risk factor for sudden infant death syndrome (SIDS). Cooling the room and dressing the baby in light layers, without hats or heavy blankets indoors, matters more here than for an adult.
Too Hot vs Too Cold: Which Is Worse For Sleep?
| Too hot | Too cold | |
|---|---|---|
| Effect on sleep | More waking, less deep sleep and less REM sleep | With enough bedding, sleep stages change little |
| Humidity | Humid heat makes the effect worse | Bedding and clothing decide most of the effect |
| Easy fix | Lower the thermostat, lighter bedding, a fan | Warmer bedding or sleepwear |
In real bedrooms, where people use bedding and clothes, heat is the bigger problem for sleep quality. Cold is easier to fix with layers, though researchers note cold still affects heart activity during sleep.
Factors That Change Your Ideal Sleep Temperature
Bedding And Sleepwear
The microclimate under the covers matters as much as the room. Heavy duvets need a cooler room, light sheets a warmer one.
Age
Older adults often sleep better slightly warmer, and babies need a narrow, cool-to-moderate range.
Humidity
Humid air slows heat loss from the skin, so the same temperature feels warmer. Keeping humidity below 60% also discourages mould.
Hormones And Health
Night sweats, hot flushes and some medicines make people run hot; use the cooler end of the range and talk to a doctor if they disturb sleep often.
Who Should Use A Sleep Temperature Calculator?
- Anyone who wakes up hot or cold at night.
- Parents setting up a nursery, where the safe range is narrower.
- Older adults and carers, since the best range is warmer than for younger adults.
- Couples who disagree on the thermostat, who can use the range and adjust bedding separately; a weighted blanket calculator helps if you are choosing heavier bedding.
Common Mistakes With Bedroom Temperature
Reading The Hallway Thermostat
Bedrooms are often warmer or cooler than the thermostat. Use a cheap thermometer near the bed.
Cooling The Room But Using A Heavy Duvet
The bed climate can still overheat. Change the bedding as well as the setting.
Overdressing Babies
Babies do not need hats indoors or heavy covers in a warm room.
Ignoring Humidity
A humid room at 68 F can feel warmer than a dry room at 70 F. Check humidity in summer.
Accuracy And Limitations
The ranges come from published guidance and research, but comfort is personal, so treat the result as a starting point and adjust by a degree or two.
What It Does Well
- Sourced ranges for three age groups
- Fahrenheit and Celsius
- Humidity check
What It Does Not Account For
- Your bedding, sleepwear and mattress
- Medical causes of night sweats
- Partner preferences
If you sleep poorly even at a comfortable temperature, other factors may be involved; check how much sleep you actually get with the sleep duration calculator, or rate it with the sleep quality calculator.
How We Calculate The Best Sleep Temperature
Sleep Temperature Calculator FAQs
What is the best room temperature for sleeping?
For most adults, about 60 to 68 F (15.6 to 20 C). The middle, about 64 F (18 C), is a good place to start, then adjust by a degree or two.
Is 72 degrees too hot to sleep?
For most adults, 72 F is a little above the recommended 60 to 68 F range. Older adults may sleep well at 72 F, which is inside their 68 to 77 F range.
What temperature should a baby room be?
Keep a baby room between 16 and 20 C (61 to 68 F). Overheating is a risk factor for SIDS.
Do older adults need a warmer bedroom?
Often, yes. A study of older adults found sleep was most efficient between 20 and 25 C (68 to 77 F).
Why do I sleep badly when it is hot?
Heat increases waking and reduces deep and REM sleep, and humid heat makes it worse.
Is it bad to sleep in a cold room?
A cool room is good for sleep as long as your bedding keeps you warm. Very cold rooms still affect heart activity during sleep.
What humidity is best for sleep?
Keep bedroom humidity below 60%, ideally between 30 and 50%, which also helps prevent mould.
Should I use a fan at night?
A fan helps in warm rooms by moving air across the skin. Keep it at a gentle setting and away from babies.
Sources
- A good night rest: a contemporary review of sleep and cardiovascular health (2025) (cool bedroom, 60 to 68 F)
- Baniassadi et al. Nighttime ambient temperature and sleep in older adults (2023) (20 to 25 C most efficient for older adults)
- Okamoto-Mizuno and Mizuno. Effects of thermal environment on sleep (2012) (heat, cold and humidity effects on sleep)
- NHS: Reduce the risk of sudden infant death syndrome (baby room 16 to 20 C)
- US EPA: A brief guide to mold, moisture and your home (indoor humidity below 60%, ideally 30 to 50%)
Related Calculators
For bedtimes and wake-up times in both directions, use the main sleep calculator. Explore every sleep timing, sleep need and bedroom tool in one place.
All sleep toolsThis calculator gives general guidance on bedroom temperature for education. It is not medical advice. For babies, follow safer sleep advice from your health visitor or doctor, and talk to a doctor about night sweats or ongoing poor sleep. Spotted an error? Let us know.