The Role Of Temperature In Sleep Quality: How To Find Your Ideal Sleep Climate

Did you know that our body temperature and room temperature both impact on sleep. The sleep cycle is regulated by the circadian rhythm and light and dark cycle of sunlight. 

Body temperature typically hovers around 37 degrees Celsius / 98.6 Fahrenheit and can fluctuate by about 2 degrees Fahrenheit throughout the night. 

As our body readies for sleep at the end of the day, our core temperature begins to drop about two hours in advance of bedtime. 

When it’s warm out, it can interfere with the normal temperature drop of the sleep process, leaving us tossing and turning or waking more frequently. 

The Role Of Temperature In Sleep Quality: How To Find Your Ideal Sleep Climate

Best Temperature for Sleep?

No matter the time of year, the ideal sleeping temperature is between 15.5-19.5 Celsius and 60 – 67 degrees Fahrenheit. 

When it comes to ideal room temperature for sleeping, as a rule, your bedroom should be cooler than other rooms in the house. Babies need to sleep in a cooler room (between 16 and 20 degrees Celsius) to prevent them from overheating. 

How Does Temperature Impact Sleep Climate?

Temperature for sleep is important, as the body cools itself down by sending heat away from the core and towards the extremities using vasodilation. Cold feet may disrupt this process, so you may find wearing socks to bed will help you to nod off more easily. 

A higher body temperature is associated with a decrease in restorative REM or slow wave sleep. During this phase of the sleep cycle, the body ceases most-temperature regulation which makes us more sensitive to the ambient room temperature, and more likely to wake from overheating. 

Lack of REM sleep leads to grogginess, impacts the immune system, memory, and focus. 

Given that many homes in the UK do not have air conditioning, and we continue to experience intensifying heatwaves and rising night temperatures, it can be much harder to sleep during the summer than it used to be. 

Globally, night time temperatures are increasing faster than day time temperatures due to the climate crisis caused primarily by the unchecked use of fossil fuels. 

Need some tips on how to keep your bedroom cool without AC? 

woman lying on bed covering her face with a white blanket - How To Find Your Ideal Sleep Climate

What is my Ideal Sleep Climate?

We are all different with individual preferences when it comes to our ideal sleep climate. Some of us are genuinely more inclined to feel the cold, while others are more warm-blooded. 

Across the Nordic countries, during the winter, babies are regularly bundled up and put outside to nap in their prams, a practice that is widely regarded as beneficial for their health. With fresh air in mind, the following factors can impact our sleep quality.

CO2 Level

Even if you live in a colder country, keeping a window open through the night will improve ventilation and reduce the CO2 level, which has a direct correlation to improving sleep. 


Humidity also plays a role, and high humidity, combined with high temperatures, can make it very difficult to sleep. In these conditions, sweat evaporates more slowly, so we take longer to cool down, which delays the normal temperature drop before sleep. 

Conversely, in winter, humidity can be very low, and dry air can irritate the throat and lungs and cause dry skin and eyes. A humidifier can help restore balance by putting moisture back into the air for a better night’s sleep. 

Cleaner Air

Allergies, asthma, and pollution can also make sleeping harder, triggering colds, coughs, and rhinitis. A HEPA filter can filter airborne particles, cleaning the air of dust, pollutants, strong scents, allergens, and viruses, and create a healthier sleep environment. 

photo of sleeping man - How To Find Your Ideal Sleep Climate

What Kind of Bedding and Mattress is Best For Cooling Down?

To prepare for the summer months, it’s worth considering making a few changes to help keep you more comfortable at night. 

Certain types of mattresses can be warmer than others, so if you’re overheating at night, it’s worth switching from a memory foam mattress to a cooler mattress.

Mattresses that promote airflow and use cooling technology can help reduce episodes of overheating and improve overall comfort. 

The Hybrid® Luxe mattress provides cloud-like, cooling support. Engineered with 11 layers, it features a double stack of titanium Aerocoil® springs which allow the air to flow freely and adapt individually, so that you won’t be disturbed by your partner’s movement. 

Open cell graphite infused Simbatex® foam is engineered to tackle overheating, while a breathable, bamboo wool infused layer offers unrivaled temperature and moisture control to help combat hot flushes and night sweats. 

The Hybrid® mattress includes the same thermo-regulating technology over seven layers including a layer of Aerocoil® springs, cooling Simbatex® foam and breathable sleep surface. 

For the smaller budget, the Essential mattress features the same cooling Simba technology as standard with a layer of Aerocoil® springs, cooling Simbatex® foam and a breathable sleep surface for cooler, more comfortable sleep.

To help reduce those hot, sticky nights, Simba also use Stratos® heat control technology in our Hybrid® Duvet and Hybrid® Pillow. Stratos® uses advanced phase change technology by absorbing your body heat to cool you down, and by releasing heat when you’re feeling cold. 

It’s easy to tell which side of the duvet or pillow is treated with Stratos® because we’ve added handy colour-coded blue piping for the cool side. 

Looking for more tips on creating the perfect sleep sanctuary? Check out the link.

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