If you want to improve your health, there are a ton of different things you can focus on.

From diet to exercise, to using toxin-free products.

However, you can do all the right things every day, but still have terrible health if you don’t get sleep right.

Sleep is arguably the most important aspect of health because it’s the time your body has to rehab and rebuild.  The truth is, quality rest isn’t a luxury (as much as it may feel like it), it’s a necessity.

Sleep supports everything from your mood and metabolism to your immune system and memory. And if you’ve been reading Health As It Ought To Be, you know this: when sleep breaks down, everything else can unravel too.

I even wrote an entire series on it here

When it comes to getting better sleep, I emphasize foundational supports like magnesium, consistent bedtime routines, screen‑free wind‑down time, and an environment that signals “it’s time to rest.” These tools set us up for better recovery, clearer thinking, and healthier hormones.

But one factor that often gets overlooked?

Temperature.

How warm your room is or isn’t can seriously move the needle on how well you sleep.

Let me show you why temperature is so important.

How Temperature Regulates Sleep  

Think of room temperature as the stage lighting for your sleep performance.

If the stage is too bright or too dim, then the scene will fall flat. Too hot or too cold, and your body struggles to get into its natural rhythm.

You probably know this already, but your body is constantly trying to keep a consistent internal temperature. It’s why you sweat when it’s hot and why you shiver when it’s cold.

Temperature at bedtime is critical because, right before sleep, your core body temperature naturally drops. As hormones like melatonin and cortisol start adjusting it’s a sign your body is ready for rest. Ambient temperature affects how easily that cooling happens.

When your room is either too warm or too cold, it disrupts this delicate signal, leading to more wake-ups and less deep sleep.

Obviously, if I’m writing about this, then it’s pretty important to get the temperature right for sleep.

A comprehensive review showed that warm bedrooms increase wakefulness and reduce both REM and deep slow-wave sleep, even if bedding and clothing are used as insulation (PMC).

In real-life settings, heat is more disruptive than cold, which you’ve likely noticed.

It can be incredibly difficult to sleep well if you’re hot

A recent longitudinal study of older adults found that sleep is most efficient when nighttime temperatures stay between 20 and 25 °C (68–77 °F). Once temperatures climbed above 25 °C, sleep efficiency dropped by 5–10%

That kind of drop can mean feeling dozens of hours’ worth of extra tiredness over a year.

But, it can’t be too cold either, as cold still interferes with sleep.

When you get too cold, your body will activate warming responses like shallow breathing and vasoconstriction. That can put stress on your heart and delay restful sleep onset. But it doesn’t disrupt sleep stages as strongly as heat does.

This is why companies have been designing cooling mattresses. They found a 0.3 °C drop in core body temperature (CBT) during sleep and a significant increase in slow-wave sleep (N3), often called “deep sleep,” just by removing a bit of heat.

Deeper rest supports memory consolidation, immune function, and hormonal balance.

Now you might be wondering if there’s a “sweet spot”.

Based on current science:

• 65–68 °F (18–20 °C) is ideal for most adults

• Older adults: 68–77°F (20–25 °C) may be more comfortable.

• Babies & toddlers: slightly warmer 65 –70 °F (18–21 °C) to avoid chilling.

These ranges help the body shed heat while avoiding stress responses triggered by extremes.

Here’s How You Can Get An Ideal Sleep Temperature

If you’d like to sleep better and need to control temperature, there are a few things you can do.

Here’s a list:

1 – Set Your Thermostat for Night: Lower it before bedtime, think mid‑60s for most adults. A consistent drop cues your brain that it’s time to separate wake from sleep.

2 – Use Smart Bedding: Choose breathable fabrics like cotton or bamboo. In summer, skip heavy blankets. In winter, layer so you can adjust overnight.

3 – Consider a Cooling Mattress or Pillow: Products that wick heat or draw sweat away can gently lower skin temperature and aid in deep sleep, no need for full-blown cooling systems.

4 – Optimize Your Pre-Bed Shower: A lukewarm shower an hour before bed helps dilate blood vessels, allowing heat to dissipate faster when you exit, which encourages that beneficial drop in core temperature.

How This Works with Sleep Basics You Already Know

If you’ve done what I’ve suggested before by pursuing other areas of sleep hygiene (like magnesium supplements, dimming lights in the evening, consistent wind-down habits, etc.), then adding controlling temperature to the mix will help get you in an even better spot.

Lowering ambient temperature aligns with your magnesium-supported muscle relaxation and evening quiet rituals. It smooths out the final obstacles between you and restorative sleep.

You can even consider doing the following to dial in the right temp:

• Track how you feel. If you’re waking up groggy, irritable, or restless, check the thermostat.

• Start by tweaking one variable. Try setting it a few degrees lower than usual.

• Observe changes in real time. Notice sleep quality, energy the next day, and mood shifts.

• Adjust by season and age. What worked in spring may feel chilly in January.

Sleep isn’t just about shutting off your mind.

It’s about creating the right environment for your body and brain together. Temperature plays a quiet but powerful role. Get it right, and you give your body the chance to drop into deep, restorative sleep and wake up ready for everything life asks of you.