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Why Do You Sleep Better in a Cold Room?

author avatar Dr. Eric Berg 04/01/2024

Have you ever considered the benefits of sleeping in a cold room? It's not just a matter of taste, it can actually benefit your overall well-being.

Learn about the benefits of sleeping in a cold room and other tips you can incorporate to improve your sleep.

The Science Behind Sleeping in a Cold Room

For optimal rest, the temperature of your sleeping area can be a crucial factor. A colder bedroom is often associated with higher-quality sleep.

Insomniacs and Body Temperature

Your body temperature usually decreases as you prepare for sleep, signaling to the brain that it's time to rest. However, studies indicate that individuals with insomnia typically exhibit elevated body temperatures throughout their sleeping hours.

This increased core temperature may disrupt an insomniac's ability to fall asleep quickly or stay asleep during warmer months when rooms are not as cool. Consequently, these hot sleepers struggle more than others due to this thermal discomfort.

Melatonin production plays a significant role here, as it is one of our primary hormones responsible for regulating our circadian rhythm and promoting sound slumber.

The release of melatonin increases under more relaxed conditions, which helps lower the body's core temperature even further, preparing us better for falling asleep faster.

In essence, maintaining optimal room coldness could aid those struggling with insomnia by encouraging favorable conditions conducive to initiating natural cooling processes within their bodies at bedtime, thereby improving overall sleep cycle patterns.

Adjusting Your Sleeping Environment for Better Sleep

The atmosphere in which you slumber can substantially affect the excellence of your sleep. Temperature, particularly cooler temperatures, is one key factor that research has indicated could enhance the quality of our slumber.

Choosing the Right Bedding

Picking out suitable bedding plays an essential role in maintaining optimal sleeping temperature.

While traditional cotton sheets are breathable and help regulate body heat, specialized cooling sheets are available today designed to wick away moisture and dissipate heat more efficiently.

Beyond just sheets, it's also essential to consider your mattress material since this can influence its thermal properties.

Memory foam mattresses might be comfortable, but they often retain heat due to their dense structure, making them less than ideal for hot sleepers who struggle with overheating at night.

A cooling mattress or even a simple cooling mattress pad may be beneficial if you frequently wake up feeling warm during the night.

In addition, keeping the room cold between 60-68 degrees Fahrenheit (15-20 degrees Celsius) seems conducive for most people when it comes to achieving deep, restful slumbers, according to experts from the National Sleep Foundation.

This range promotes good-quality rest by helping the body temperature naturally drop, leading us to fall asleep faster and stay asleep longer, thereby improving the overall sleep cycle.

Maintaining Optimal Room Temperature

Suppose warmer months make staying within these suggested limits challenging.

In that case, additional measures such as using air conditioner units or fans may be necessary to maintain a colder bedroom environment without causing undue discomfort for those living in spaces where ambient temperatures exceed the preferred range mentioned above.

If noise pollution hinders the ability to keep windows open overnight, creating a cool room with natural ventilation or using a white noise machine is a viable option.

These devices generate soothing sounds that mask external noises, thus creating a peaceful and serene sleeping atmosphere.

The Many Health Benefits of Melatonin

While it's well-known that melatonin is instrumental in regulating our sleep cycle, its health benefits are far more extensive. This hormone is pivotal in numerous bodily functions and contributes significantly to overall wellness.

The Role of Darkness in Melatonin Production

In the absence of light, your body naturally ramps up melatonin production.

This increase signals to your system that it's time for restful slumber; conversely, exposure to light suppresses this vital process, disrupting both falling asleep quickly and staying asleep throughout the night.

To ensure optimal darkness during bedtime and thus promote increased melatonin production, consider implementing blackout curtains into your sleeping environment.

These can effectively block out any external lights, such as those from street lamps or passing vehicles, potentially interfering with quality sleep.

Beyond helping you fall asleep faster and achieve better sleep quality, there are several other significant health benefits associated with maintaining adequate levels of melatonin:

  • Cognitive Function Enhancement: Research studies have linked adequate amounts to improved cognitive function, including potential protection against neurodegenerative diseases like Alzheimer's.

  • Blood Sugar Regulation: Melatonin could play an important part when following dietary practices like keto dieting or intermittent fasting, where stable glucose levels are crucial.

  • Mood Stabilization: This key endocrine regulator has also shown links towards mood stabilization, along with a reduction in anxiety-related symptoms.

  • Boosted Immune System Functionality: Acting as a potent antioxidant within our bodies, aiding immune functionality by fighting off harmful pathogens while simultaneously reducing inflammation across various systems.

How Stress Levels and Vitamin D Deficiency Affect Sleep Quality

The production of melatonin, the hormone that regulates our sleep cycle, can be significantly impacted by electronics, chronic stress levels, and a deficiency in vitamin D. High-stress situations have been found to disrupt the natural rhythm of this crucial hormone.

The Impact of Electronic Devices on Sleep Quality

Electronic devices are a primary source of daily stress in today's digital age.

The electromagnetic fields (EMFs) emitted from gadgets like cell phones negatively affect sleep quality. According to research, EMFs interfere with your body's core temperature regulation, disrupting melatonin production.

Besides causing physical strain due to prolonged exposure to screen time, these devices emit blue light, which tricks our brain into thinking it's daytime, thus suppressing melatonin release and further delaying falling asleep quickly.

It would benefit those seeking a better night's rest to keep their sleeping area free of electronics or power them down an hour before bedtime to avoid physical and mental overheating.

This promotes relaxation, ultimately improving slumber experiences generally moving forward.

Vitamin D deficiency is equally significant in affecting the optimal temperature needed to produce adequate amounts of the essential nutrients required to maintain circadian rhythms and regulate the biological clock, including waking cycles.

This can potentially lead to disrupted sleep patterns because its primary function involves maintaining the proper balance between warmer environments and cooler temperatures throughout day-night transitions, respectively.

Ensure you receive sufficient sun exposure or supplement your diet with foods rich in fatty fish, mushrooms and eggs.

Anti-aging concept

Cold Temperatures May Delay the Aging Process

Besides potential benefits regarding sleep quality and weight management, research hints at possible anti-aging effects associated with colder environments.

The underlying theory revolves around mitochondria, which are cellular components often dubbed 'the powerhouses' because they produce energy.

When exposed to cold conditions, they become efficient at generating power, thus reducing oxidative stress, which is a major contributor to the aging process. This adds another compelling argument for investing time and effort in optimizing the bedroom's temperature to reap long-term health dividends beyond merely improving nightly rest.

While additional research is necessary to confirm the anti-aging benefits of sleeping in a cool room, current evidence indicates that it may be worth considering when adjusting your nighttime environment.

The link between eating celery and cold room sleep

Exploring potential correlations between dietary habits and sleep quality, some discussions have revolved around the potential benefits of consuming celery before bed, particularly about sleeping in a cold room.

Eating celery before sleep has been shown to increase the quality of sleep you get. Celery is also rich in nutrients, which can help the body relax throughout the night.

Combining a cold room with the addition of celery to your diet are two effective methods to improve your sleep quality.

Seeking guidance from healthcare professionals can aid in making informed decisions that promote optimal sleep quality and overall well-being.


1. Does a cooler room promote better sleep?

Absolutely. Falling asleep in a more relaxed room supports your body's core temperature drop, which naturally happens during the sleep cycle. This helps you to fall asleep faster and stay asleep longer, thus improving overall restfulness.

2. What is the optimal temperature for sleeping?

The ideal range is typically between 60-68 degrees Fahrenheit (15-20 degrees Celsius). However, this range may differ depending on individual preferences and health conditions.

It's always best to experiment within this range until you find what works best for your optimal slumber experience.

3. Is there a connection between a cold room and weight loss?

Indeed, there might be one. Some scientific studies suggest that exposure to colder temperatures could stimulate fat activity, thereby increasing energy expenditure, which can lead to weight loss over time.

Remember, this does not mean turning down the thermostat will replace healthy eating habits or regular exercise as part of an effective weight management plan.

4. How does darkness influence melatonin production?

When it's dark, your body produces more melatonin to make you feel sleepy. Conversely, when exposed to light, less is produced, and alertness increases. Hence, maintaining darkness by using blackout curtains or eye masks during bedtime could enhance your ability to fall asleep quickly.

5. How can electronics impact my quality of sleep?

Research studies such as those published by Harvard Medical School show blue light emitted from electronic devices interferes with our circadian rhythm (body clock), disrupting our usual patterns of falling and staying asleep.

It's recommended, therefore, to limit screen time before bed or use night mode settings where available.


The benefits of sleeping in a cold room extend far beyond mere comfort preferences. Scientific evidence suggests that cooler sleeping environments can significantly enhance the quality of our sleep by facilitating the body's natural cooling processes, promoting the production of melatonin, and potentially even aiding weight management and anti-aging efforts.

Incorporating simple adjustments such as choosing the right bedding, maintaining optimal room temperatures, and minimizing exposure to electronic devices before bedtime can all contribute to better sleep hygiene and overall well-being.

Combined with healthy dietary habits such as consuming celery, optimizing your sleep environment can be a powerful tool for improving sleep quality and enhancing overall health.

Remember to consult with healthcare professionals for personalized guidance and recommendations to ensure optimal sleep and well-being.


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