Sleep Hygiene Tip 4: Keeping It Cool
- Kaylee Salt
- Nov 12, 2025
- 2 min read
Updated: Jan 18
It’s Wisdom Wednesday, where we share evidenced tips, insights, and more. Week 4 of our Sleep Hygiene Series is all about Keeping It Cool!
Your body temperature drops as you fall asleep — so keeping your room cool helps your body do what it’s supposed to. Set your thermostat to around 65°F (18°C), and try simple tricks to stay cool.
Why Temperature Matters
When you fall asleep, your body naturally cools down to signal that it’s time to rest. If your room is too warm, your body has to work harder to drop its temperature—making it harder to fall asleep and stay asleep.
The Cool Spot
Research shows that the best sleep happens when your bedroom is cool—around 65°F (18°C). This helps your body reach deep, restorative sleep faster and stay there longer.
Tips to Stay Cool
Try using breathable bedding (cotton or bamboo), taking a warm shower 30 minutes before bed, keeping curtains closed during the day to block heat, avoiding heavy meals or alcohol right before bed, and/or using a fan or the A/C unit to keep a cool room temperature.
References
American Academy of Sleep Medicine. (2017). Healthy Sleep Habits. AASM Sleep Education. http://sleepeducation.org/essentials-in-sleep/healthy-sleep-habits.
Dewald-Kaufmann, J. F., Oort, F. J., & Meijer, A. M. (2014). The effects of sleep extension and sleep hygiene advice on sleep and depressive symptoms in adolescents: A randomized controlled trial. Journal of Child Psychology & Psychiatry, 55(3), 273-283. doi: 10.1111/jcpp.12157
Harvard T.H. Chan School of Public Health. (n.d.). Sleep Deprivation and Obesity. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/sleep/
Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep
Medicine Reviews, 22, 23-36. doi: 10.1016/j.smrv.2014.10.001
Originally shared on LinkedIn
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