Temperature Dependence of Sleep: How Ambient Heat and Cold Affect Sleep Quality
How Do Hot and Cold Temperatures Affect Your Sleep Quality?
Ambient temperature significantly affects sleep quality, with both excessive heat and cold disrupting sleep architecture and reducing sleep efficiency. Research shows that temperatures above 75°F (24°C) or below 60°F (15°C) can fragment sleep, reduce REM and slow-wave sleep, and increase nighttime awakenings. The optimal temperature range for sleep is narrow—typically 65-70°F (18-21°C)—reflecting the body’s need for precise thermal conditions to maintain normal sleep physiology and thermoregulatory processes during rest.