Temperature and sleep quality research

Research and medical advice suggest that temperature plays a critical role in sleep quality, though ideal conditions vary by individual and age. While the National Sleep Foundation generally recommends a room temperature between 15 and 19°C, a study published in Science of The Total Environment indicates that older adults may sleep better in warmer environments, specifically between 20 and 25°C.

Doctors suggest that taking a warm shower before bed can paradoxically aid sleep by helping to lower the body's core temperature. This drop in temperature supports the body's natural circadian rhythm, signaling the brain to release melatonin and slowing the heart rate. To maximize this effect, it is recommended to finish showering approximately 90 minutes before sleep so the body can cool down and dry off.

Experts note that while lower temperatures often support the biological processes required for rest, individual preferences vary significantly. Factors such as age and personal physiology influence how temperature affects sleep efficiency.