Sleep temperature optimization
Also known as: cool sleeping, bedroom temperature
AAdequate Evidence1 studies referenced
Keeping bedroom temperature at 18-20°C (65-68°F) for optimal sleep. Core body temperature drop is a key sleep onset signal.
How to do it
- 1Set bedroom to 18-20°C (65-68°F)
- 2Take a warm shower 1-2h before bed (paradoxical cooling effect)
- 3Use breathable bedding
- 4Consider a cooling mattress pad if needed
Safety notes
Adjust for personal comfort. Partners may need different temperatures.
Studies on Sleep temperature optimization (1)
1.
Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis
Haghayegh S, et al. (2019) · Sleep Med Rev · n=5,322
Meta-analysisPubMed
Health domains
ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.