Optimal sleeping temperature – how warm should the bedroom be?

The quality of sleep determines our entire life . If you are not well rested, wake up more often at night and struggle with sleeping problems, this affects all areas of life. You are more tired, less productive and more prone to illness . Therefore, a healthy sleep should be a high priority in your life.

A number of different factors affect your sleep. In addition to the mattress and bed, this also includes the room environment . If it is too bright or too loud, you will find it difficult to fall asleep. The temperature is also one of the influencing factors that are important for the quality of sleep .

But how high should the room temperature be in the bedroom? In this guide you will find out where your optimal sleeping temperature is and how you can achieve it.

The importance of a good night’s sleep has already been indicated. It has been scientifically proven that a lack of sleep is associated with a higher risk of illness . Cardiovascular diseases can occur and the muscles become tense and cramp more frequently. The immune system as a whole is attacked and you are more susceptible to all diseases.

Some regeneration processes of the body take place in the deep sleep phase. If these are impaired and cannot run optimally, your quality of life will decrease noticeably. Even mental illness can occur as a result of sleep disorders.

The length of sleep is not a reliable indicator of whether you are getting enough sleep. The formula does not apply here, the longer you sleep, the better it is for your body. On the contrary, if you sleep unusually long, this can indicate problems.

It is better to improve the quality of sleep . Then you will wake up fresh and rested after the usual 6 to 8 hours of sleep at night.

To ensure a high quality of sleep, you should create a good sleeping environment. This also means that the temperature in the bedroom is comfortable and enables a restful sleep. If it is too cold or too warm, the body cannot be adequately supplied with oxygen and the regeneration processes are impaired.

Scientists have determined that a sleeping temperature of 15 ° C to 18 ° C should be ideal. This means that the body’s processes will generally run optimally and it is neither too cold nor too warm. Compared to the other rooms, the bedroom is a little colder. So that you don’t freeze, the duvet provides some warmth.

This temperature was set by scientists. Nevertheless, your personal perception of warmth is important to ensure an ideal sleep. From a scientific point of view, the body should be able to maintain a temperature of 36 ° C during sleep.


The room should be ventilated before going to bed . This ensures that there is enough fresh oxygen in the room. If the room air is “stale”, the body cannot absorb enough oxygen and you will feel tired and weak in the morning. Therefore, one of the influencing factors when it comes to the optimal sleeping temperature is the outside temperature . In winter or summer you should therefore pay attention to the times at which you ventilate and that the room temperature does not deviate too much from the optimal temperature.

There are also other influencing factors that relate primarily to the perceived temperature . Because even if the optimal sleeping temperature is between 15 ° C and 18 ° C, you should feel good.

It is important that you choose a duvet and a mattress that are breathable . When we sleep, it is completely natural for us to sweat. Because the duvet and mattress are made of a breathable fabric, sweat is transported away from the skin and does not collect. This is important in order not to lie in your own sweat during the night.

The clothing is important for the personal feeling. It shouldn’t be too thin or too fat. We recommend light fabrics that are also breathable. Loose and comfortable clothing ensures that enough air can get to the skin and that your body does not heat up additionally.

The humidity also contributes to the perceived temperature. The humidity in the bedroom should be between 40 and 60% . If this is too high, you will sweat more and if the humidity is too low, the mucous membranes can dry out. Check the humidity level in the bedroom and take appropriate countermeasures. To do this, you can change the ventilation behavior or work with a humidifier.


In addition to this very scientific determination that the optimal sleeping temperature is between 15 and 18 ° C, you should above all pay attention to your feelings . Because the most important thing is that you feel comfortable in the bedroom. The perfect temperature is in an area in which you neither sweat nor freeze. It is irrelevant whether this is in the recommended range.

If you notice in the morning that you wake up bathed in sweat, you should try different sleeping clothes and try to cool the room down. If, on the other hand, it is too cold in winter, you should heat up early and make sure that the humidity is not too low.

If the room temperature is too cold, the body needs more energy to generate body heat. This energy is no longer available for the regeneration processes. In the morning you will mainly notice that the muscles are tense and you do not feel well rested.

If it is too hot, you will sweat more. This not only makes you sleep worse, but also makes you more susceptible to illness. If you sweat too much, this can have the opposite effect of freezing you in the morning. Finally, the moisture provides additional cooling, so that the body temperature drops.

Look out for these signs and then try to get the optimal sleeping temperature afterwards.


The airing exerts a strong influence on the perfect sleeping environment. It is not only important to provide enough oxygen in the bedroom , but also to regulate the humidity . This, in turn, is important so that the room air is not perceived as too dry or too humid.

Leaving the window tilted the entire night is, however, only partially recommended. In Germany, temperatures will be less than 15 ° C for most of the night. This cools the room down and the sleeping temperature in winter will be too low.

It is better if the window is opened completely for about 15 minutes before going to bed . In this way, the room air is exchanged once. However, the temperature does not drop any further during sleep, so that the pleasant room climate is maintained.

If you decide to keep the room hot during winter, you should also use a humidifier . Heating causes the humidity to drop and the dry air is a major cause of the increased occurrence of colds during winter.


If you follow these recommendations and create a comfortable room climate for you, you will notice how your sleep quality increases . You may be able to sleep shorter and still start the day much more rested .

Above all, make sure that the temperature in the bedroom corresponds to your personal preference . Usually, which is optimal sleeping temperature at 15 to 18 ° C . But the most important thing is that you neither wake up bathed in sweat nor freeze while sleeping.

If you also adjust the ventilation behavior, you will create an ideal room climate. Nothing stands in the way of a good night’s sleep.

Jamie Clark

Hello, I’m Jamie Clark, 32 years old, and I have been living in the USA for a few years.
Since I was a child, I have suffered from a house dust allergy, severely affecting me. I felt the effects both while exercising and while sleeping. Constant sneezing after getting up and difficult breathing were the consequences. The allergy has also developed into asthma, which is still a sporting restriction today.

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