Bedroom temperature and the choice of bedding

Short answer: Seventeen to nineteen degrees is the temperature most often recommended for a bedroom. If your bedroom is above or below that, adjust the duvet and the cover rather than the thermostat. That way you can sleep cool without freezing, or warm without sweating.

Why cool is better

The body has to lower its core temperature by about one degree to fall asleep. A cool room helps that along, while a warm room delays it. That is why you can lie awake longer in a warm bedroom without being able to say why sleep will not come.

The target for most adults

Seventeen to nineteen degrees suits most adults, but it is a guideline and not a law. Some sleep best a little cooler, others a little warmer. Use the figure as a starting point, and notice how you sleep when you change the temperature or what you sleep under.

Adjust with the layers

If the room is cold, choose a heavier duvet rather than turning up the heating. If it is warm, choose a thinner sheet and a light duvet. That way the room stays cool and the body still gets what it needs. See bamboo bedding for covers and sets that can be changed with the season.

The sheet against the skin

Bamboo viscose moves heat away from the skin and makes a warm room easier to bear without making a cold room colder. The sheet lies closest to the body, so that is where the material is felt most. See bamboo sheets and bamboo envelope sheets if you are choosing new ones.

The window and fresh air

Fresh air helps, and many sleep well with a window ajar. Avoid a direct draught on the head though, as it can feel unpleasant and make you pull the duvet over your ears. Air the room in the morning with the bed turned back, so mattress and duvet can release moisture.

When you wake at night

If you wake at night, a common cause is that the room or the duvet is too warm for the body to cool down. Try a lighter duvet first, before changing anything else. If you still wake often without a clear reason, you can talk to your doctor about it.

Summer and winter

In summer a light duvet or just a sheet can be enough when the nights are warm. In winter the duvet has to hold the heat, especially if the bedroom is not heated. Change in stages, and wait about a week between changes, so you can feel what works without guessing.

Build it around your room

A north facing bedroom is often cooler than a south facing one, and a small flat heats differently from an old house. There is therefore no single right bedding, only a combination that suits your room. Start with the duvet and the sheet, and adjust from how you sleep.

Frequently asked questions

What is the ideal sleeping temperature?

Seventeen to nineteen degrees suits most adults, but use the figure as a starting point and notice what works for you and your bedroom.

Should the window be open?

Fresh air helps many people, but avoid a direct draught on the head. A window ajar is often enough, or you can simply air the room well in the morning.