Pros and Cons of Sleeping in a Cold Room

Pros and Cons of Sleeping in a Cold Room

Many people might think that in order to get a good night sleep their bedroom should be warm and cosy. However, contrary to popular belief, there are more benefits to sleeping in a cold bedroom than in a warm one.

For one, it helps you fall asleep faster and deeper. This means that you will feel rested and rejuvenated the next day. 

In this guide we’ll discuss the pros and cons, so you can decide what temperature you should have in your bedroom, the next time you go to bed.

7 Benefits of Sleeping in a Cold Room

The top benefit of sleeping in a cold room is that it improves your sleep quality, by helping you fall asleep faster and deeper. 

This and a few other benefits we’ll discuss below are all good reasons for you lower the temperature in your bedroom, starting from tonight!

1. Fall asleep faster

A cooler environment helps lower the body’s core temperature, signaling to the brain that it’s time to sleep. This drop in temperature initiates the release of melatonin, the sleep hormone, promoting a quicker transition into a restful sleep. 

Additionally, a cold room helps you feel more comfortable and relaxed, which contributes to reducing stress and anxiety. As a result, you’re able to fall asleep faster. 

Tip: Read our guide on 3 Benefits of Reading Before Bedtime, one of which is that it helps you fall asleep quicker. 

2. Improves sleep quality

fall asleep faster

Sleeping in a cold room promotes better sleep by facilitating the body’s natural temperature drop during the night. 

This encourages deeper and more restorative sleep cycles, without you having to wake up in the middle of the night. 

This will leave you feeling refreshed and rested in the morning. 

3. Helps you burn calories

Burning calories while you sleep might seem like a dream come true, but there is evidence to suggest that it’s possible if you sleep in a cold room.

When your body is in a cold environment, it has to work harder to maintain its core temperature. This means that your body is burning more calories while you sleep, which can help you maintain a healthy weight.

4. Prevents insomnia

Insomnia may be caused by an organ dysfunction, but it can also be caused by continuous exposure to anxiety and stress. Studies suggest that individuals experiencing insomnia tend to have a higher body temperature compared to those who don’t.

Cooling down the body temperature by sleeping in a cold room can help you fall asleep faster and eventually alleviate insomnia.

5. Reduces night sweats

Cold rooms alleviate issues of excessive sweating during the night, preventing discomfort and disturbances. Maintaining a cooler temperature supports a dry and comfortable sleep environment.

Shopping tip: If your mattress causes you to overheat at night and feel too hot, check out our review of the iGel mattress collection by Bensons for Beds. It has a layer of iGel, which helps you maintain an optimal body temperature throughout the night, without feeling too hot or too cold.

6. Anti-aging benefits

Cooler temperatures promote the release of growth hormone – melatonin, which is crucial in the repairmen and rejuvenation of new tissue. This can contribute to anti-aging effects, promoting healthier skin and overall well-being.

7. Improves your mood

Studies have shown that a cooler sleeping environment can help improve mood, as it promotes deeper and more restful sleep. As we already explained above, when you sleep in a cooler room, your body’s core temperature drops. 

As a result this triggers the release of melatonin, the hormone that regulates sleep. This can result in a more restful sleep, which can help reduce stress levels and improve mood. 

woman in a good mood well rested

How to make your bedroom colder?

Now that you know all the benefits of sleeping in a cold room, let’s discuss some ways you can make your bedroom cooler.

This is especially useful for the hot summer months and in periods when there is a heatwave, as temperatures can reach around 25-30 C during the day and 20-25 C during the night. 

1. Keep the curtains and blinds closed during the day

Make sure you keep the curtains and blinds closed on your windows during the day, especially in your bedroom. This will prevent any sunlight from entering and heating up the room.

If your bedroom is facing south and receives a lot of sunlight during the day, then you might want to invest in blackout curtains or shades.

2. Use a fan or air conditioner

Having a fan in your bedroom is a good way to lower the temperature by a few degrees. A fan will blow and circulate the air in the room, creating a cooling effect. 

You can also use an air conditioner, which can cool a room quickly and efficiently to your desired temperature. 

fan in bedroom

3. Change your bedding

If you find that you’re tossing and turning at night because your bedding is too warm, then consider changing it. Make sure you have a lightweight and breathable duvet or blanket, made from natural materials like cotton, linen or even bamboo.

These materials are lightweight and breathable, and will not retain heat. This way you won’t overheat or sweat at night. 

What is the ideal bedroom temperature?

The ideal bedroom temperature for a good night’s sleep varies from person to person, but generally falls between 16 to 19.5 degrees Celsius

When the bedroom is too warm, it can cause discomfort and disrupt sleep. Conversely, a room that is too cold can also cause discomfort and make it difficult to fall asleep.

Maintaining a consistent temperature throughout the night, that is neither too hot or too cold is important for quality sleep.

It’s also important to consider personal preferences and any medical conditions that may affect sleep. Some people may find a slightly cooler or warmer temperature more comfortable. Additionally, conditions such as menopause or sleep apnea may require different temperature settings.

Dangers of sleeping in a cold room

Make sure the temperature in your bedroom is not lower than 13 degrees Celsius, which is considered too cold and may be dangerous to your health.

If you’re sleeping in a room that is too cold for an extended period of time, it can increase your risk of developing certain health problems:

  • Stiff Muscles and Joints: Cold temperatures can contribute to muscle and joint stiffness. If your room is too cold, you may wake up with tense muscles, making it difficult to start your day and perform your daily tasks.
dangers of sleeping in a cold room
  • Decreased Immune Function: Prolonged exposure to cold environments might weaken your immune system, making you more susceptible to illnesses. Adequate warmth is essential for maintaining the body’s immune response.
  • Increased Stress on the Heart: Cold temperatures can lead to vasoconstriction, a narrowing of blood vessels, which may increase blood pressure and put extra strain on the heart. This can be particularly concerning for individuals with existing cardiovascular conditions.


Now that you know the pros and cons of sleeping in a cold room, make sure you find the temperature that is comfortable for you. Ideally it should be between 16 to 19.5 degrees Celsius. This will ensure you get a good night’s sleep and maintain your overall health.