What sleeping in a cold room really does to your health

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What sleeping in a cold room really does to your health

How cold is too cold when you’re trying to sleep?

Emma Clarke

Contributor

Updated

Fri, January 2, 2026 at 4:42 PM UTC

A woman sleeping in bed. — Is your bedroom the right temperature? (Getty Images)

With snow and ice forecast across parts of the UK in the coming days, many households are bracing for freezing nights and frosty mornings. As temperatures dip, it’s tempting to crank up the heating and turn bedrooms into cosy cocoons – especially when it’s bitterly cold outside.

But while a warm room might feel comforting when you get into bed, it isn’t always the best setup for sleep. In fact, sleeping in an environment that’s too warm can make it harder to fall asleep and affect how well you rest through the night.

There’s a balance to strike. Rooms that are too cold can be uncomfortable and disruptive, particularly for children, older adults or people with certain health conditions.

So what’s the ideal bedroom temperature when the weather turns wintry? Here, two medical experts explain why sleeping in a cooler environment can improve sleep quality and how to find the right temperature for you.

The optimum room temperature

Young girl during daytime sleep — Infants and children may need a slightly warmer environment to sleep in than adults. (Getty Images)

According to Rebekah Parr, a physiologist at Nuffield Health, if your bedroom is too hot, your body will also work hard to cool down and regulate itself, thereby disrupting sleep cycles, reducing melatonin production, and promoting poorer quality sleep.

There is a balance to strike, however.

"When it comes to sleeping in a room that is too cold, you may wake up more frequently because you are not at an optimal temperature. Additionally, you will not enter the REM sleep stages as much due to your body being less relaxed, so you may wake not feeling refreshed," she tells Yahoo UK.

"For most adults, the optimal temperature for your bedroom is 18.3C. This can vary, but finding your comfortable temperature between 15.6-20C is normally recommended," Parr tells Yahoo UK.

For infants and children, The Lullaby Trust recommends a similar temperature, of between 16-20C. The risk of sudden infant death syndrome (SIDS) is higher in babies who get too hot.

A lot of baby monitors have an in-built thermometer or you can buy one for under £10.

Dr Babak Ashrafi from Superdrug Online Doctor recommends opting for breathable bedding made from cotton or linen. "This helps regulate body temperature and prevent overheating during the night," he says.

He also warns that there is such a thing as too cold.

"If the temperature of your bedroom drops too low, it can cause muscle stiffness, restlessness, or general discomfort, particularly for children or the elderly," he says. "People with asthma or respiratory conditions may also find that overly cold, dry air irritates their airways."

5 benefits of sleeping in a cold room

Depressed young Asian man sitting in bed, struggling with insomnia and unable to sleep. — You may struggle to nod off or stay asleep if the room is too warm. (Getty Images)

1. It helps you drift off to sleep

Parr explains that as you approach the time for sleep and your circadian rhythm prepares your body, your body temperature typically drops by around 1-2 degrees.

"You may notice that your hands and feet get warmer during this time as this is one of your body’s ways to allow heat to escape from your body, lowering your core temperature," she says. "Sleeping in a cooler room facilitates this process and helps you to fall asleep."

2. It can mean you wake up less frequently throughout the night

"Your core temperature naturally lowers as you wind down for sleep," Dr Ashrafi says. "Cooler air helps the body recognise it’s time to wind down, allowing you not just to fall asleep faster, but to maintain more consistent sleep throughout the night."

3. It reduces sweat levels and inflammation

According to Dr Ashrafi, sleeping in a cooler environment reduces sweating and inflammation. This can help to maintain the skin’s moisture barrier and allows overnight repair processes to work more effectively, leading to all-around better skin.

Menopause, sleep problems. Woman suffering from insomnia in bed indoors — Women going through the menopause may also benefit from sleeping in a cooler room. (Getty Images)

4. It may also induce higher melatonin levels

Parr notes that colder temperatures may also induce higher levels of melatonin (a sleep hormone), which would explain why we perhaps feel more sluggish during the winter months.

"But," she points out, "this would also mean that sleeping in a cooler environment results in higher melatonin levels, therefore better quality sleep."

5. It can boost our overall health

"Having good quality sleep on a regular basis is known to help regulate blood pressure and cortisol levels," Dr Ashrafi adds. "Both of which are key factors in long-term cardiovascular health."

Plus, it can help ease menopause symptoms for women

Women who struggle with hot flashes and night sweats due to menopause may find it beneficial to sleep in a cooler room, says Parr. "A cooler environment has been linked to a decrease in the severity of these symptoms," she comments.

Read more about sleep and seasonal health:

Eight things parents should know about sleep training, according to an expert (Yahoo Life UK, 8-min read)
Whether you wear socks in bed or not, you need to read this (Yahoo Life UK, 4-min read)
These are the 4 stages of a common cold – including when you're most contagious (Yahoo Life UK, 5-min read)

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