Best Temperature for Sleep and a Cosy Wind-Down Routine

Quick answer: The Sleep Health Foundation says the ideal sleeping temperature is around 17 to 19°C. Keep the bedroom quiet, dark and comfortable, stick to regular sleep and wake times, and give yourself a screen-free wind-down period before bed.

Key takeaways

  • Ideal sleeping temperature is around 17–19°C (Sleep Health Foundation).
  • Your core body temperature drops as you fall asleep.
  • Keep a regular sleep pattern and a quiet, dark bedroom with good temperature control.
  • Avoid screens within an hour of bedtime and build a relaxing wind-down period.

What is the best room temperature for sleep?

According to the Sleep Health Foundation, research has found the ideal sleeping temperature is around 17 to 19°C. As you fall asleep your core body temperature drops — and you can struggle to drift off if, for example, your feet are too hot or too cold.

How should I set up my bedroom?

The Sleep Health Foundation's ten tips include having a quiet, dark room with comfortable bedding and good temperature control, keeping the bed for sleep (not TV or devices), and moving the clock out of sight.

What is a good wind-down routine?

  • Keep regular bed and wake times.
  • Leave a buffer zone before bedtime to relax.
  • Avoid computer and phone screens within an hour of bed.
  • Practise a relaxation technique that works for you.
  • Limit alcohol, caffeine and nicotine, which disrupt sleep.

Where does a hoodie blanket fit in?

A Pufloo is made for the wind-down: a cosy layer for reading, a movie or a cuppa on the couch in a cooler house, so you're warm without cranking the heating. When it's time for bed, take it off and let your bedding do the work — a cool bedroom helps sleep.

When should I see a doctor about sleep?

The Sleep Health Foundation recommends seeing your doctor if sleep problems persist, or if you have mood problems, excessive daytime sleepiness, severe snoring or wake unrefreshed.

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