ProtocolEngine.io

Sleep temperature optimization

Also known as: cool sleeping, bedroom temperature

AAdequate Evidence78/100194 studies referenced

Keeping bedroom temperature at 18-20°C (65-68°F) for optimal sleep. Core body temperature drop is a key sleep onset signal.

Duration

Throughout sleep

Frequency

Daily

Equipment

Thermostat, Cooling mattress pad (optional)

How to do it

  1. 1Set bedroom to 18-20°C (65-68°F)
  2. 2Take a warm shower 1-2h before bed (paradoxical cooling effect)
  3. 3Use breathable bedding
  4. 4Consider a cooling mattress pad if needed

Safety notes

Adjust for personal comfort. Partners may need different temperatures.

Studies on Sleep temperature optimization (194)

Health domains

Questions about Sleep temperature optimization

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.