Simple Thermostat Adjustment Could Improve Your Sleep

A simple adjustment to your thermostat in the evening could significantly improve your sleep quality, according to sleep experts. As temperatures drop and daylight hours shorten, many struggle with sleep, and a warm bedroom might be a contributing factor.

“There’s a complex relationship between temperature and sleep quality, with overheated bedrooms often resulting in disrupted sleep,” says Dr. Hana Patel, NHS GP and sleep expert. According to Dr. Patel, a high bedroom temperature interferes with the body’s natural cooling process, essential for falling and staying asleep. When your core temperature naturally dips in preparation for sleep, a warm room can hinder this process, keeping you alert instead of relaxed.

The fix is surprisingly straightforward: setting your thermostat to switch off heating in the evening allows your bedroom to cool down. Experts recommend a sleep temperature between 65 and 70°F (18 to 21°C). This small change can prevent restlessness and promote deeper, more restorative sleep. New research from older adults has also shown that room temperatures between 68°F and 77°F (20°C and 25°C) are optimal for sleep efficiency.

Beyond temperature, other winter sleep disruptors include sleeping in, minimizing outdoor exposure, and using synthetic-filled duvets. Maintaining a consistent sleep schedule, getting natural light exposure, and choosing breathable bedding are recommended for improved sleep health. Dr. Patel advises opting for natural fibres in bedding that regulate temperature and wick away moisture to avoid overheating.

Louise Ramsay, an experienced writer and multimedia journalist, contributes regularly to tech and lifestyle publications, including Tom’s Guide. She specializes in sleep-related health and wellness.