As much of the UK wakes to snow, ice and continued weather warnings, many households are preparing for freezing nights and frosty mornings. With temperatures dropping, the temptation is to turn up the heating and create a snug retreat indoors — particularly at bedtime.
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Yet while a warm bedroom can feel inviting, experts warn that overheating your sleeping space may do more harm than good. Rooms that are too cold can be uncomfortable, especially for children, older people and those with underlying health conditions. However, environments that are too warm may also disrupt sleep and reduce its overall quality.
Medical specialists say striking the right balance is key — and, somewhat counterintuitively, cooler bedrooms are often better for restful sleep.
Rebekah Parr, a physiologist at Nuffield Health, says most adults sleep best in a bedroom set to around 18.3°C.
“Comfort levels vary from person to person, but a range between 15.6°C and 20°C is generally recommended,” she explains.
For babies and young children, guidance from The Lullaby Trust is similar, advising a room temperature of between 16°C and 20°C. Overheating, particularly in infants, has been linked to a higher risk of sudden infant death syndrome (SIDS). Many baby monitors include built-in thermometers, while standalone room thermometers are widely available at low cost.
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When the bedroom is too cold
Sleeping in an overly cold room can interfere with the body’s natural sleep processes. According to Parr, people may wake more frequently and spend less time in restorative REM sleep, leaving them feeling tired the next day.
Dr Babak Ashrafi, from Superdrug Online Doctor, adds that cold temperatures can also cause muscle stiffness and discomfort, particularly among children and older adults.
“For those with asthma or other respiratory conditions, cold and dry air may irritate the airways,” he says.
When the bedroom is too warm
Excess heat can be equally disruptive. Parr explains that if the body struggles to cool itself during the night, sleep cycles can be interrupted and melatonin — the hormone responsible for regulating sleep — may be reduced.
Dr Ashrafi advises choosing breathable bedding made from natural fibres such as cotton or linen, which can help regulate body temperature and prevent overheating.
The benefits of sleeping in a cooler room
Maintaining a bedroom temperature within the recommended range can bring several health benefits:
Easier sleep onset
As bedtime approaches, the body’s core temperature naturally falls by one to two degrees. Cooler surroundings support this process, making it easier to drift off.
Fewer night-time awakenings
Cooler air helps the body recognise it is time to rest, promoting more stable and uninterrupted sleep.
Reduced sweating and inflammation
Lower temperatures can minimise night sweats and inflammation, supporting skin health and overnight repair.
Improved melatonin production
Colder environments may encourage higher melatonin levels, contributing to deeper and better-quality sleep.
Long-term health benefits
Regular, high-quality sleep helps regulate blood pressure and stress hormones such as cortisol, both of which are important for cardiovascular health.
Women experiencing hot flushes and night sweats during menopause may also benefit from a cooler bedroom. Parr notes that lower temperatures have been linked to reduced severity of these symptoms, making sleep more comfortable.
As winter tightens its grip, experts agree that while staying warm is important, turning the bedroom into a heat trap may be counterproductive. A cooler, well-ventilated room could be one of the simplest ways to sleep better — even on the coldest nights.
