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, heatwave. But there is a factor that often gets overlooked and it is hiding in plain sight. Your body temperature, specifically how effectively it drops and stays lowered during the night, may be one of the most powerful levers you have for better sleep.
The ScienceWhy 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 from happening, your sleep will suffer. The NSF identifies the optimal bedroom temperature for most adults as approximately 18°C (65°F) — with a recommended range of 15.6–20°C (60–68°F).
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.
What You Can Do Tonight
Five Simple Changes That Make a Real Difference
You do not need to invest in expensive technology to start seeing a difference. A few consistent, low-effort changes to your environment and your evening routine compound over time.
-
1
Set your bedroom between 15.6 and 20°C (60–68°F) The National Sleep Foundation recommends this range as optimal for most adults, with 18°C (65°F) as the sweet spot for the majority of sleepers. If you share a bed with someone who runs warmer or cooler, a lighter duvet combined with breathable layers is often the most practical compromise.
-
2
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.
-
3
Take a warm bath or shower 60 to 90 minutes before bed This 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 essential oil to deepen the ritual and engage the nervous system's parasympathetic response.
-
4
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 — complementing the physical cues your body is already following. Holding a warm cup also has a mild warming effect on the hands and face, which paradoxically accelerates the cooling of your core.
-
5
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 they are sleeping poorly. Natural fills — wool, buckwheat, 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 throughout 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.
Build Your Sleep Ritual
Everything you need to create a calmer, cooler, more restorative night — naturally made, beautifully designed.
Shop Sleep Better Shop Relax TeaFrequently Asked Questions
What is the best bedroom temperature for sleep?
The National Sleep Foundation recommends a bedroom temperature of around 18°C (65°F) for most adults, within a range of 15.6–20°C (60–68°F). Within this range, your core body temperature can drop as it naturally needs to in order to initiate and sustain deep sleep. Bedrooms above 20°C tend to increase wakefulness and reduce time in restorative sleep stages.
Why does a warm bath help you sleep if heat is the problem?
Taking a warm bath 60–90 minutes before bed raises your skin temperature briefly, which then triggers a rapid heat-loss response as you cool down afterwards. This accelerated cooling mimics and reinforces the natural drop in core body temperature your body uses as a sleep signal. The effect is well supported in sleep research and works best when timed correctly — too close to bedtime and the body has not fully cooled before you try to sleep.
Does room temperature affect sleep quality differently for women going through menopause?
Yes. Fluctuating oestrogen levels during perimenopause and menopause directly affect the hypothalamus — the part of the brain that regulates body temperature. This can narrow the thermoneutral zone, meaning the body is less able to tolerate small changes in temperature without triggering a hot flush or night sweat. A consistently cool sleep environment, breathable natural bedding, and a calming pre-sleep ritual all help support more stable sleep during this period.
Can aromatherapy help with sleep?
Yes — particularly lavender, chamomile and bergamot, which have the strongest evidence base for supporting sleep and reducing pre-sleep anxiety. Aromatherapy works most effectively when used consistently as part of an evening ritual, so the scent becomes a learned cue that signals to the nervous system 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 — particularly those containing chamomile, valerian, passionflower or butterfly pea flower — are among the most evidence-backed options. Avoid caffeine from mid-afternoon onwards, and limit alcohol, which may help you fall asleep initially but disrupts the restorative stages of sleep later in the night. Our Relax Tea is designed specifically for the evening wind-down.
Source
Temperature recommendations referenced from the National Sleep Foundation — Best Temperature for Sleep.
