Température idéale de la chambre : la meilleure pour dormir et comment l’atteindre

Introduction

Most people think of sleep as something that happens in the brain. In practice, your whole body is involved, especially your ability to shed heat at the right time. Get that wrong and you can feel “tired but wired”, wake more often, or spend the night kicking off the duvet and pulling it back on. Get it right and sleep tends to come more easily, with fewer interruptions.

This guide focuses on the best room temperature for sleep and, just as importantly, how to reach it using low-tech, natural approaches rather than costly electronic equipment. You will also find tailored pointers for children, older adults, and people who feel particularly sensitive to heat or cold. For a broader look at bedroom setup beyond temperature, see natural ways to improve sleep environment.

Why bedroom temperature changes sleep quality

The link between thermoregulation and sleep cycles

Your body clock coordinates a daily rhythm in core body temperature. In the evening, core temperature gradually falls, and that drop supports sleep onset. One key mechanism is heat loss through the skin, particularly from hands and feet, via blood vessel dilation. If the room is too warm, heat loss is harder. If the room is too cold, your body may protect core temperature by constricting blood vessels and generating heat, which can also interfere with settling.

Research in sleep medicine and circadian physiology consistently shows that ambient temperature influences sleep continuity and the proportion of deeper sleep stages. Controlled laboratory studies have found that warm environments tend to increase wakefulness and reduce slow-wave sleep, while overly cool environments can also fragment sleep, depending on bedding and clothing. A widely cited review in Sleep Medicine Reviews discusses how thermoregulation and sleep are tightly linked, and how small shifts in skin and ambient temperature can influence sleep depth and stability (Kräuchi, 2007).

What happens in a room that is too hot or too cold

Heat is the more common disruptor, particularly in well-insulated homes or during summer heatwaves. People often notice:

Longer time to fall asleep, with restlessness and frequent position changes
More awakenings in the second half of the night
Night sweats, damp sleepwear, and a feeling of “unrefreshing” sleep
Higher perceived stress and irritability the following day

Cold can be an issue too, especially in draughty properties or for people with poorer circulation. Typical signs include:

Difficulty relaxing because hands and feet stay cold
Waking to use the toilet more often, as cold can increase urine production in some people
Neck and shoulder stiffness from tensing up

A separate safety note matters here. Extremely low indoor temperatures raise health risks for some groups, particularly older adults and people with cardiovascular or respiratory conditions. Public health guidance in the UK has long highlighted risks linked with cold housing, even though exact thresholds vary by person and by overall health. If you are worried about safe home temperatures, consult your GP for medical advice.

What is the ideal bedroom temperature, according to science?

The optimal range (in °C and °F) supported by research

There is no single magic number that works for everyone, but sleep research and clinical sleep guidance often converge on a moderate-cool range. For many adults, the best room temperature for sleep sits around 16 to 19°C (roughly 60 to 67°F), assuming appropriate bedding.

This range aligns with common recommendations from sleep medicine organisations and is consistent with experimental findings that cooler ambient conditions, without being uncomfortably cold, tend to support sleep continuity. A review in Sleep Medicine Reviews (Kräuchi, 2007) describes how facilitating the normal nocturnal drop in core temperature can help sleep initiation and maintenance, and that the thermal environment is part of that picture.

That said, “ideal” is contextual. Humidity, airflow, bedding insulation, your metabolism, and whether you share a bed all shift what feels comfortable. I generally prefer aiming for a stable baseline temperature, then fine-tuning with bedding and sleepwear rather than chasing a perfect thermostat number.

Specific adaptations: children, older adults, and medically vulnerable people

Bedroom temperature needs vary more at the extremes of age.

Babies and young children: They have a different surface-area-to-mass ratio and can overheat more easily. Many parenting and health services advise keeping babies comfortably cool and avoiding overdressing or heavy bedding. Exact numbers differ between sources, but the practical principle is consistent: prevent overheating, check for sweat at the neck, and use light, breathable layers. Follow your local health guidance for infant sleep safety, and consult your GP or health visitor for medical advice.
Older adults: Temperature perception and thermoregulation can change with age. Some older people feel cold at temperatures that suit younger adults, yet may still sleep poorly in overheated rooms. The solution is often a slightly warmer room combined with bedding you can adjust in small increments, for example layering blankets rather than relying on one very heavy duvet.
People with health conditions or on certain medicines: Some conditions and medications can alter sweating, circulation, or heat tolerance. If you experience new or severe heat intolerance, drenching night sweats, or dizziness, consult your GP for medical advice.

How to reach and maintain the right temperature, naturally

Ventilation, airing, and airflow

Airflow does two things that matter at night: it supports heat loss from the skin and helps remove moisture. A room can be “cool” on paper but still feel sticky if humidity is high and air is stagnant.

Use timed airing: Open windows strategically when outdoor air is cooler than indoor air, typically early morning and late evening in warm months. Close windows and curtains during the hottest part of the day to reduce heat gain.
Create cross-ventilation: If safe, open windows on opposite sides of your home for 10 to 20 minutes to flush warm air. Even a single window plus an open door can improve circulation.
Reduce indoor moisture: Drying laundry indoors and long hot showers raise humidity. Ventilate kitchens and bathrooms, and if you dry clothes inside, do it earlier in the day with a window slightly open where possible.
Keep air clean: Dust can irritate airways and worsen perceived sleep quality. Regular gentle cleaning helps, particularly if you sleep with windows open.

Light management often goes hand-in-hand with heat management, because sun exposure through windows can raise room temperature significantly. If you want approaches that reduce light without relying on blackout curtains, see how to sleep better naturally without blackout curtains.

Textiles, bedding, and pyjamas: choosing materials that regulate temperature

When people struggle with temperature at night, they often try to fix it by changing the room temperature only. Bedding and sleepwear can be the faster win, because they directly affect your skin microclimate, the thin layer of air and moisture between you and the fabric.

Prioritise breathability: Natural fibres like cotton, linen, and some types of wool can manage moisture and reduce that clammy feeling. Fabric weave and weight matter as much as fibre type.
Think in layers: Layering allows small adjustments without fully waking. A lighter duvet plus a blanket you can fold back often works better than one very high-tog duvet.
Choose a pillow that does not trap heat: If you wake with a hot head or neck, consider a more breathable pillow fill and a cotton pillowcase. You are not trying to feel cold, you are trying to avoid heat build-up.
Match sleepwear to your symptoms: If you sweat at night, try lightweight, loose-fitting pyjamas that wick moisture rather than cling. If you get cold extremities, consider socks made for sleep, not compression socks, and keep the rest of the outfit light.

If you share a bed, remember that two bodies can heat a small space quickly. Separate duvets can reduce overheating and improve sleep continuity for many couples, without changing intimacy or comfort.

Natural ways to cool or warm a bedroom without air conditioning

Cooling without a climate system is about reducing heat gain in the daytime and increasing heat loss in the evening, while keeping humidity in check.

Block daytime sun: Close curtains, blinds, or shutters on sun-facing windows during peak sun hours. Even light-coloured, tightly woven curtains can reduce radiant heat.
Use “night purge” ventilation: In summer, ventilate late evening and overnight when outdoor temperatures drop, then close windows in the morning to trap cooler air.
Keep heat sources out: Switch off unnecessary electronics, avoid charging devices next to the bed, and keep lamps low-heat where possible. Cooking earlier in the evening can also help.
Cool the body, not the whole house: A lukewarm shower 60 to 90 minutes before bed can support the natural temperature drop. Very cold showers can be stimulating for some people.
Use a hot water bottle wisely in winter: Pre-warming the bed can make it easier to fall asleep in a cooler room. Remove it or keep it away from direct skin contact once the bed is warm, especially for children and people with reduced sensation.
Stop draughts at source: If your bedroom is cold due to gaps around windows or doors, simple draught excluders and heavier curtains can help you keep the room within a comfortable range without overheating.

Essential oils are sometimes used to support relaxation, but they do not “cool” a room in a meaningful physiological sense. If you enjoy scent as part of winding down, use it as a cue for sleep rather than a temperature tool, and keep ventilation sensible. For safe, practical guidance, see essential oils for sleep bedroom.

Common problems: night sweats, cold hands and feet, what to do

Temperature complaints are often symptom-led, so it helps to match the strategy to what you feel at night rather than forcing a single “ideal” number.

Night sweats and overheating

Check layering first: Reduce duvet weight or swap to a more breathable cover. Many people unknowingly sleep in too many layers because the room feels cool at bedtime.
Protect your microclimate: Use breathable sheets and consider a moisture-managing mattress protector if you wake damp. Trapped moisture can make you feel hotter and cause repeated wakings.
Look at alcohol and late meals: Alcohol can increase night-time awakenings and affect thermoregulation in some people. Large, late meals can raise metabolic heat for several hours.
Consider humidity: A room that is not very warm can still trigger sweating if it is humid and still. Evening ventilation can help, as can reducing indoor moisture sources.

Persistent, drenching night sweats, fevers, unexplained weight loss, or new symptoms deserve medical assessment. Consult your GP for medical advice.

Cold hands and feet in an otherwise comfortable room

Cold extremities often reflect blood vessel constriction and can delay sleep onset. Practical options include:

Warm the feet gently: Light socks, a warm foot bath earlier in the evening, or briefly warming the bed can encourage peripheral vasodilation.
Avoid overheating the torso: Piling on thick layers can backfire by triggering sweating later. Warm feet with a light overall setup tends to be more stable.
Move earlier, not later: Gentle daytime activity supports circulation. Intense exercise very close to bedtime can raise core temperature and delay sleep for some people.
Review caffeine timing: Caffeine can worsen cold hands and feet in some individuals due to its effects on blood vessels and arousal.

If cold extremities are new, painful, associated with colour changes, or you have concerns about circulation, consult your GP for medical advice.

FAQ: common questions about temperature and sleep

What is the ideal temperature for good sleep according to scientists?

Many sleep resources and research discussions place the best room temperature for sleep for healthy adults in the region of 16 to 19°C (60 to 67°F), with bedding adjusted to personal comfort. Evidence from thermoregulation research supports the idea that a slightly cool environment helps the normal nightly drop in core temperature (Kräuchi, 2007, Sleep Medicine Reviews).

How can I keep a bedroom cool in summer without air conditioning?

Focus on three levers: reduce daytime heat gain, ventilate when outdoor air is cooler, and improve airflow around the bed. Close curtains or blinds on sun-facing windows during the day, then air the room in the evening and early morning. Keep bedding breathable and lighter than you think you need at bedtime, because body heat accumulates after you fall asleep.

Is it dangerous to sleep in a very cold room?

A mildly cool bedroom is often comfortable, but very cold indoor temperatures can be unsafe for some people, particularly older adults and those with certain health conditions. Risk depends on the person, the duration of exposure, and whether bedding and clothing provide enough insulation. If you cannot keep your home warm enough for comfort or safety, seek support locally and consult your GP for medical advice.

What if my hands and feet are cold at night even when the room temperature is “correct”?

Try warming extremities without overheating your core. Light socks, pre-warming the bed briefly, and a warm foot bath in the evening can help. If the problem is persistent or comes with pain, numbness, or marked colour change, consult your GP for medical advice.

How should I adapt bedroom temperature for a baby or an older person?

For babies, the priority is avoiding overheating by using light layers and following established infant sleep safety guidance in your country. For older adults, comfort may require a slightly warmer room, but layering bedding is often the most practical way to prevent both chills early in the night and overheating later. In either case, if you are unsure about safe temperatures for someone vulnerable, consult your GP for medical advice.

Key takeaways and links to more natural sleep support

Aim for a cool, steady bedroom, often around 16 to 19°C (60 to 67°F), then adjust with breathable bedding, layered covers, and timed ventilation to match your body. Small changes add up: humidity control, sun management, and choosing the right sleepwear can shift the whole night from fragmented to settled.

Explore broader environmental tweaks here: natural ways to improve sleep environment
For light control without blackout curtains: how to sleep better naturally without blackout curtains
If scent helps your wind-down routine: essential oils for sleep bedroom
For a wider, non-medication toolkit: natural sleep remedies

If you want a simple next step tonight, pick one lever to change, ventilation timing, bedding layers, or blocking daytime sun, and keep it consistent for a week so you can judge the effect. Which is more often true in your bedroom, heat build-up after midnight, or waking too cold around dawn?

Disclaimer: This article is for general information only and does not replace medical advice. Consult your GP for medical advice, diagnosis, or treatment.