The 75-Degree Sleep Rule

If you’re over 50 and finding that sleep isn’t quite as easy as it used to be, your bedroom temperature may deserve a closer look.

A recent study suggests that sleeping in a room that’s too warm may put extra stress on the body—particularly as we get older.

Researchers studied 47 adults age 65 and older and monitored their heart activity while they slept. They also tracked the temperature in each person’s bedroom.

The finding was interesting: when bedroom temperatures rose above 75°F, participants showed higher heart rates and more signs of physical stress.

That doesn’t mean everyone needs to sleep in a freezing bedroom. But it does suggest that keeping your bedroom comfortably cool may be worth trying.

The 75-Degree Rule

For many people, 75°F or lower may be a good starting point.

Some sleep experts recommend going even cooler, with bedroom temperatures around 65°F to 69°F.

But there isn't one perfect temperature for everyone.

Your age, body composition, bedding, medications, personal comfort and even the climate where you live can affect how warm or cool you need your bedroom to be.

The goal isn't to wake up shivering.

It's to avoid getting so warm during the night that your body has to work harder to cool itself down.

Why Does Heat Matter at Night?

Your body naturally goes through changes as you prepare for sleep. When your bedroom is too warm, it can become harder to stay comfortable and get the deep, restorative sleep your body needs.

Heat can also make you sweat, toss and turn, or wake up repeatedly during the night.

And there's another concern: when you're hot, your cardiovascular system has to work harder to help your body regulate its temperature.

The recent study found that warmer bedrooms were associated with a faster heart rate and increased signs of the body's "fight-or-flight" response.

Researchers aren't saying that a warm bedroom causes heart disease. Rather, the findings suggest that excessive nighttime heat may place additional stress on the body while you're supposed to be resting.

What's the Best Temperature for You?

Try starting with your thermostat around 70–75°F and see how you sleep.

If you're still waking up hot or sweaty, experiment with lowering it a few degrees.

If you wake up cold, don't force yourself to sleep in an uncomfortable room. Add a light blanket or adjust the temperature upward.

If you wear a fitness or sleep tracker, you can also compare how you sleep at different temperatures. Look for changes in things such as nighttime awakenings, sleep duration and how rested you feel in the morning.

Simple Ways to Cool Down Your Bedroom

You don't necessarily need to crank up the air conditioner all night.

Try these simple tricks:

Use a fan to improve air circulation.

Open windows when outdoor temperatures are cooler.

Switch to lightweight sheets during warmer months.

Replace a heavy comforter with a lighter summer blanket.

Wear lightweight pajamas.

Avoid exercising right before bedtime if it leaves you overheated.

Limit caffeine, alcohol and spicy foods in the evening if they make you feel warmer or disrupt your sleep.

Consider taking a warm bath or shower before bed. As your body cools afterward, it can help make you feel sleepy.

One Small Change Worth Trying Tonight

If you're over 50 and your sleep has become less restful, don't overlook the basics.

Before buying another supplement, changing your mattress or downloading another sleep app, check the temperature in your bedroom.

A room that's too warm may be making it harder for your body to settle down for the night.

Try keeping your bedroom at 75°F or below, then adjust from there based on how you actually sleep and feel in the morning.

A cooler bedroom won't solve every sleep problem—but it may be one of the simplest changes you can make.