How to find the right bedroom temperature

Short answer: Most people sleep best between seventeen and nineteen degrees. If the room is warmer, neither thin nightwear nor an open window helps as much as lowering the temperature in the room itself.

Why cool works

Your body lowers its own temperature as you fall asleep. If the room is too warm, that process is slowed down, and many people wake more often during the night. Nightwear can help, but it cannot replace a cooler room. That is why the thermostat is the first place to look before changing pyjamas, duvet or sheets.

How to measure the temperature

A cheap thermometer by the bed tells you more than a feeling. Measure in the evening when you go to bed and again in the morning. Many bedrooms are warmer than people think, especially in flats with heat from neighbours or a south facing window. Once you know the number, it is easier to see what to change first.

Air the room before bed

Air the room for half an hour before bed instead of sleeping with the window wide open. Fresh, cool air comes in without the room getting cold in the middle of the night. In summer you can keep the curtains closed during the day so the sun does not heat the room while you are out.

What nightwear can do

A fabric that moves moisture makes a warm night easier to bear, because evaporation cools the skin. Bamboo viscose is smooth and light and lies calmly against the body. Choose a loose cut so air can move between skin and fabric. See bamboo nightwear for men and bamboo nightwear for women.

Bedding matters more than nightwear

You have more bedding around you than nightwear. A breathable set therefore makes a bigger difference than thinner pyjamas. A sheet and duvet cover that release moisture keep you dry through the night, while a dense fabric holds on to heat. See bamboo bedding if you want to change the layer closest to you.

The duvet by season

A thick winter duvet in a room at twenty degrees almost always leads to a warm and restless night. If you can, switch to a lighter duvet in the warmer months. Another option is a thin extra blanket in winter, which you can add or remove without having to change the whole duvet.

Feet first

Cold feet keep many people awake, even in a cool room that otherwise suits them. A pair of thin socks in bed sounds wrong, but it works for many, because warm feet make it easier for the body to settle. Choose a pair without a tight cuff that presses. See all bamboo socks for women.

When there are two of you

Two people rarely sleep equally warm. Two separate duvets in different weights help more than arguing about the thermostat. One can sleep in thin nightwear and the other in long bottoms. That way the room can stay at the temperature that suits the warmer sleeper, while the other adds a layer.

Small changes one at a time

Change only one thing at a time and give it a few nights. Lower the temperature by one degree, try a lighter duvet, or switch your nightwear. If you change everything at once, you will not know what helped. If you sleep badly for a longer period despite these changes, it is a good idea to talk to your doctor.