Sleep & Wellbeing
Is Your Bedroom Too Warm? It Could Be Affecting Your Sleep
Most people who struggle with sleep focus on the usual suspects: stress, screens, caffeine, a heatwave. But one factor is often overlooked, hiding in plain sight. Your body temperature, and how effectively it drops at night, may be one of the most powerful levers you have for better sleep.
Why Temperature Matters More Than You Think
According to the National Sleep Foundation, your core body temperature naturally decreases as part of falling asleep, dropping to signal to your brain that it is time to shift into sleep mode. If your sleep environment or your bedding traps heat and prevents that drop, your sleep will suffer. The optimal bedroom temperature for most adults is around 18C (65F), within a recommended range of 15.6 to 20C (60 to 68F).
This is particularly relevant for women experiencing hormonal changes. Perimenopause and menopause can make temperature regulation during sleep significantly harder, turning what should be a restorative night into an uncomfortable and frustrating one.
Temperature regulation is one of the most underrated factors in sleep health, and one of the most immediately addressable.
At Spritz Wellness, we think about sleep holistically. Temperature is one piece of the puzzle, but so is what you do in the hour before bed: the rituals, the scent in the air, the signals you send to your nervous system that the day is over.
Five Simple Changes That Make a Real Difference
You do not need expensive technology to see a difference. A few consistent, low-effort changes to your environment and your evening routine compound over time.
- Set your bedroom between 15.6 and 20C (60 to 68F). The National Sleep Foundation recommends this range as optimal for most adults, with 18C (65F) as the sweet spot. If you share a bed with someone who runs warmer or cooler, a lighter duvet with breathable layers is often the most practical compromise.
- Swap your sheets for natural, breathable fabrics. The layer that touches your skin directly is the first place to start. Linen, bamboo and cotton all regulate temperature more effectively than synthetic blends.
- Take a warm bath or shower 60 to 90 minutes before bed. It sounds counterintuitive, but the warm water triggers a rapid cooling response once you step out, mimicking the natural pre-sleep temperature drop that signals your brain to wind down. Add a few drops of lavender to deepen the ritual and engage the parasympathetic response.
- Brew a cup of Relax Tea as part of your wind-down. Featuring butterfly pea flower alongside carefully chosen botanicals, it is designed to ease you into a calmer state before sleep. Holding a warm cup also warms the hands and face, which paradoxically speeds the cooling of your core.
- Choose a pillow with breathable or ventilated fill. Your head and neck generate significant heat during sleep, and a pillow that traps it is often the first thing people notice when sleeping poorly. Natural fills like wool, buckwheat and natural latex tend to perform better than memory foam in warm conditions.
Small, consistent changes to your environment and your evening rituals compound over time. Sleep is not a passive state. It is something worth preparing for.
When Temperature Is the Missing Piece
If you have addressed your sleep environment, your evening schedule and your pre-sleep routine and you are still waking up fatigued, temperature could be what you have not yet considered. It is one of the most underrated variables in sleep health, and unlike stress or anxiety, which take sustained effort to reduce, your sleep environment can be adjusted tonight.
The evening ritual matters too. Misting your pillow and bedding with our Sleep Atmosphere Mist, a blend of lavender, chamomile and other calming botanicals, delivers continuous, low-level aromatherapy through the night. The act of the ritual itself is part of the signal: this is the moment you tell your nervous system the day is done.
Shop the Sleep Ritual
Three natural pieces to help you cool down, block out light and cue your body for sleep. Tap any one to shop it.
Frequently Asked Questions
What is the best bedroom temperature for sleep?
The National Sleep Foundation recommends around 18C (65F) for most adults, within a range of 15.6 to 20C (60 to 68F). Within this range your core temperature can drop as it needs to for deep sleep. Bedrooms above 20C tend to increase wakefulness and reduce restorative sleep stages.
Why does a warm bath help you sleep if heat is the problem?
A warm bath 60 to 90 minutes before bed raises your skin temperature briefly, which then triggers a rapid heat-loss response as you cool down. This accelerated cooling mimics the natural drop in core body temperature your body uses as a sleep signal. It works best when timed right, not too close to bedtime.
Does room temperature affect sleep differently during menopause?
Yes. Fluctuating oestrogen during perimenopause and menopause affects the hypothalamus, which regulates body temperature, narrowing the range the body tolerates before a hot flush or night sweat. A consistently cool room, breathable natural bedding and a calming pre-sleep ritual all help.
Can aromatherapy help with sleep?
Yes, particularly lavender, chamomile and bergamot, which have the strongest evidence base. Aromatherapy works best used consistently as part of an evening ritual, so the scent becomes a learned cue that it is time to wind down. The Spritz Wellness sleep range is built around this principle.
What should I drink before bed to help me sleep?
Warm herbal teas with chamomile, valerian, passionflower or butterfly pea flower are among the most evidence-backed options. Avoid caffeine from mid-afternoon, and limit alcohol, which may help you fall asleep but disrupts restorative sleep later. Our Relax Tea is designed for the evening wind-down.
For more, explore our guide to creating a sleep sanctuary, or read why you might wake up tired even after eight hours.
Source: Temperature recommendations from the National Sleep Foundation, Best Temperature for Sleep.
Laura Colucci is a yoga teacher and the creator of the Spritz Wellness range. You can find her classes and teaching at Laura Colucci Yoga.
