Sleep is one of the most important activities in our daily lives. Inadequate sleep can result in health conditions such as diabetes, obesity, and even heart disease.

Did you know that the temperature of your room can actually affect your sleep?. Some doctors advise that you should turn down the thermostat before going to bed. So, what is the best temperature to set the air conditioner for sleep?


The best temperature to set the air conditioner for sleep

The ideal AC temperature lies between 60 to 67 degrees Fahrenheit. It may vary slightly, with some people feeling better at 65 degrees Fahrenheit. We can best prepare our minds and bodies for sleep if we sense a drop in temperature during the night.

With an infant in the house, the best temperature for AC is 69 degrees Fahrenheit. Keep in mind that if the room is too warm, there is a high risk of sudden infant death syndrome.


Why is temperature a critical issue for quality sleep?

Our circadian rhythm oversees the sleep cycle. The rhythm is dependent on the sun’s light and dark cycle and controlled by the suprachiasmatic nucleus, a part of the brain in the hypothalamus. It depends on several environmental factors such as light exposure and personal factors like exercise.

Typically, our body temperature is 37 degrees Celsius (98.6 degrees Fahrenheit); however, a few hours before bedtime, it drops by about 2 degrees Fahrenheit. At the same time, there is a release of melatonin, a sleep hormone. As we go deeper and deeper into slumberland, our body temperature keeps falling until the early morning hours, when the temperature slowly increases.

Generally, the body cools itself for sleep by releasing heat from the skin. Some people experience warm hands and feet, but that is not the body’s temperature. Instead, it’s a result of a process called vasodilation, where the circadian rhythm signals the body to increase blood flow to these areas. That’s also why most people find it difficult to sleep when their feet are cold. No matter where you live, the best temperature for AC at night is around 60 to 67 degrees Fahrenheit to ensure better sleep.


Could room temperature be linked to insomnia?

Some studies by the National Institute of Health have indicated a relation between insomnia and a constant increase in core body temperature during the night. That means thermoregulation is one of the causes of insomnia, either due to ambient or body temperatures. What if the bedroom is too cold or hot?

If you live alone, you can adjust to the best AC temperature as per your liking. If you have a roommate, consider doing the following if the room is:


  • Go for breathable and lightweight pajamas.
  • Draw the curtains during the day to keep away heat from the room.
  • Use a bed sheet or a light blanket rather than a comforter.
  • Take a bath before bed.
  • Your sleep and wake times should be persistent for a stable circadian system.


  • Place a hot water bottle close to your feet.
  • Wear a pair of socks as you go to bed.
  • Layer up with wool, silk, or flannel.

Remember that a good temperature for AC is somewhere between 60 to 67 degrees Fahrenheit for the best sleep!