Bedroom Temperature for Deep Sleep in Celsius
Start with a cool bedroom near 18 C, then check the temperature by your bed and adjust the bedding for comfort.
In brief, try a bedroom temperature of 16 to 19 C (about 61 to 66 F), starting at 18 C (64 F) if that feels comfortable. You can adjust the setting to suit your room and bedding; no thermostat number guarantees deep sleep.
Three things to remember
- Use the range as a starting point, not a rule.
- Check the temperature near your bed as well as at the thermostat.
- Change the room setting or a blanket, one at a time.
Your thermostat doesn't tell the whole story. The air beside your bed may feel different, and the covers you choose make a difference once you settle in. Start with a comfortable setting and make small changes from there.
Bedroom temperature benchmarks in Celsius
The Sleep Foundation describes 60 to 67 F, approximately 15.6 to 19.4 C, as a commonly suggested bedroom range. The rounded numbers below are useful starting points, rather than settings you need to reach.
| Celsius | Fahrenheit | How to use it |
|---|---|---|
| 16 C | 61 F | Start here if you prefer a cooler room |
| 18 C | 64 F | Try this setting near the middle of the range |
| 19 C | 66 F | Use this as a slightly warmer starting point |
A setting outside the table can work, too. If 16 C feels chilly, or if cooling the room that far isn't practical, choose a temperature that suits you better.
Why a cooler room can feel comfortable
Body temperature changes throughout the day and generally drops as bedtime approaches; a cooler room can help the body release heat into the surrounding air. Your bedding matters here, too.
A heavy comforter, warm pajamas or several blankets can make a cool room feel quite different once you're in bed.
Try a one-week temperature experiment
Keep your usual bedding in place at first. That way, you can focus on how the room feels before changing the covers.
- Nights 1-3: If it's practical, set the thermostat near 18 C (64 F).
- Nights 4-6: If you're too cool or too warm, move the setting by about 0.5 to 1 C. Leave the bedding as it is.
- Night 7: Return to the setting you preferred, then notice whether you'd also like a lighter or heavier cover.
There's no need to follow the timetable rigidly. If your thermostat displays only Fahrenheit, use the nearest whole degree.
Judge the trial by comfort, not by the number alone. A thermostat can't tell you how much deep sleep you're getting.
Check the room, then the bed
Turns out, the hallway reading may not match the air beside your bed. Put a small room thermometer in the bedroom, away from direct sun and vents, and look at it before bed and again in the morning.
The reading gives you another piece of information to work with. Pair it with what you notice about the room and your bedding.
| What you notice | What to check | One adjustment to try |
|---|---|---|
| The bed feels warm, but the room feels fine | Heavy top layers | Replace the comforter with a lighter blanket |
| The room feels chilly, but the bed feels cozy | Airflow near the bed | Try a slightly warmer room setting |
| The bedroom feels warmer than the hallway | Readings with the door open and closed | Change the door position if that works for your household |
| One person wants more warmth | Whether you share the same top layer | Put a separate blanket on one side |
Give each change a chance before making another. If you swap the comforter and adjust the thermostat at the same time, it's harder to tell which change made the difference.
Let bedding do some of the adjusting
The room may feel pleasant while the covers feel too warm. Try folding back a layer before touching the thermostat. For a little more warmth, keep an extra blanket within reach.
Thing is, a bed gets its feel from the whole stack: sheets, covers and mattress layers, all together, and the fabric one person likes may not be what someone else wants. If your sheets feel comfortable already, you don't need to replace them because someone else prefers another fabric.
Pillow choice is separate from room temperature. An adjustable-fill buckwheat hull pillow lets you add or remove fill to change its height, but it won't cool or warm the room.
Keep space heaters clear of bedding
Follow the manufacturer's instructions if you use a portable space heater. The U.S. Consumer Product Safety Commission advises keeping it at least three feet from bedding and other things that can burn. Never leave a space heater running while you sleep.
An infant's room needs different bedding guidance from an adult's room. Follow the CDC's infant safe-sleep guidance, rather than using adult pillows or loose blankets.
Common bedroom temperature questions
Is 18 C a good temperature for sleeping?
Yes, it's a reasonable place to start within the commonly suggested range. Change it if the room or your bedding feels uncomfortable.
Is 20 C too warm for a bedroom?
Not necessarily. At about 68 F, it's just above the commonly suggested range, and your own comfort matters.
Should I lower the thermostat before bed?
You can schedule a lower setting if you like a cooler bedroom. A programmable thermostat can make that change for you.
What if my partner likes a warmer bedroom?
Choose a room setting you can both tolerate. Separate blankets or different layers let each person adjust their own side.
The bottom line
Try 18 C if it suits you, then check the temperature beside the bed. If you're still too warm or cool, make one small change first - perhaps just a different blanket.