If you’ve ever woken up sweaty in the middle of the night, or pulled the doona up to your ears only to wake up with cold feet, you’re not alone. Temperature plays a huge role in how well we sleep, yet it’s something many of us overlook.
We talk a lot about sleep routines, cutting back on screens, or winding down with a cup of tea (all great things). But your sleeping environment matters just as much. Especially the temperature for sleep.
So, what is the ideal sleeping temperature? And how can you set up your bedroom for a better night’s rest without spending a fortune or turning your home into a science experiment?
In this blog, we’ll walk through it together.
Temperature impacts your sleep more than you think
Your body has a built-in system that helps you wind down in the evening. One part of that system involves a drop in your core body temperature. Basically, your body cools itself down to prepare for sleep.
That drop is a signal that it’s time to rest. But if your indoor temperature is too hot, too cold, or constantly changing, your body has a harder time getting into deep sleep and staying there.
In fact, temperature regulation affects how smoothly you move through the different stages of sleep, including deep and REM sleep. A cooler, stable environment helps you stay asleep longer and reach the deeper, more restorative stages that leave you feeling refreshed.
Find your ideal temperature range
Most sleep researchers agree: somewhere between 16°C and 20°C is ideal for most adults. This is considered the ideal room temperature for rest.
That range supports your body’s natural process of cooling down, without making you uncomfortable. Too warm, and you might feel restless or overheat. Too cold, and your muscles can tense up, or you may wake from discomfort.
But here’s the key: comfort is personal. Some people sleep hot. Others feel the cold more. The goal isn’t to land on a perfect number; it’s to find the range where your body relaxes best.
If you’re not sure, try setting your room to around 18°C and adjust from there over a few nights. Then fine-tune your bedding or clothing to match a comfortable temperature.
A few things we often get wrong
There’s no shortage of advice about sleep, and some of it can be confusing. Let’s clear up a few common beliefs.
Some people say a warm room helps them drift off. And yes, warmth can feel nice at first. But what matters more is whether you stay comfortable all night. A warm room often leads to overheating later, especially if your bedding traps heat and interferes with temperature regulation.
Others swear by a cold room with a heavy doona. That can work, but layering up too much can cause you to overheat under the covers. You might then wake up cold after kicking them off. It’s the temperature swings that cause problems, not just the number on the thermostat.
And finally, some people assume that if they’re tired, the temperature for sleep doesn’t matter. But sleep quality matters just as much as quantity. If you’re waking up feeling groggy or sore, even after a full night’s sleep, temperature could be playing a quiet role in that.
How to actually make your room more comfortable
The good news is you don’t need to renovate your bedroom or buy expensive gadgets. Here are a few simple, affordable ways to stay within the ideal room temperature range and feel the difference.
- Adjust your thermostat to 16–20°C, if you have one
- Use a fan or air conditioning to increase airflow in warmer months
- Keep your bedding light and breathable. Microfibre sheets and linen bed sheets are both great choices
- Layer your bed so you can easily add or remove a blanket during the night
- Be mindful of PJs and socks. Lightweight sleepwear or no socks can help your body regulate better
- Create a night routine for better sleep to give your body time to cool naturally
- Struggling in summer? Try these ideas to sleep in the heat without tossing and turning
If you’d like more ideas, these tips to improve your rest offer practical changes that don’t require a big effort.
Your mattress and bedding matter too
Temperature isn’t just about the air. It’s also about your mattress and bedding. A mattress that traps heat or offers poor support can leave you waking up sore, sweaty, or both.
The Letto mattress is designed to promote airflow and support, helping you stay comfortable through the night. Pair it with breathable linen bed sheets, our moisture-wicking microfibre sheets, and a supportive Letto pillow to complete your setup.
You don’t need to overthink it. Just choose what feels good, holds up well, and helps you fall asleep peacefully.
Sleep better by making small changes
Your bedroom temperature might not seem like the most exciting topic. But once you get it right, the change can be surprisingly powerful.
It doesn’t take much. A cooler room, better bedding, and a bit of consistency. Together, these small changes help your body do what it’s meant to do — rest deeply, recover well, and wake up ready.
If you’re looking for ways to improve your sleep without the gimmicks, Letto is here to help with calm, comfortable solutions that actually make a difference.