This is the exact temperature to help you fall asleep, according to experts

Why bedtime temperature is important

Other ways to keep your room cool (and get better rest)

Too hot. Too cold. Just right. If the number on the thermostat has ever led to a squabble with a roommate, partner, or family member, then keep reading. According to experts, the best temperature for sleeping is between 68 and 72 degrees.

“Some

For example, if you typically keep your home at 78 degrees during the day, then dropping the nighttime temperature to 68 will likely feel too cold and diminish the quality of your sleep. But if your daytime temperature is closer to 68, then cooling your house to 65 degrees is more reasonable, Vyas suggests.

“Don’t get caught up on the exact temperature; ensure it is cooler than comfortable temperatures during the day,” she says.

Your sleep cycle is regulated

“Thermoreception is a sensory process wherein the body is able to detect heat in both the body and its environment. During sleep, the skin experiences an increased amount of blood flow, which can lead to a warming sensation,” explains Vyas. “Physiologically, increased blood flow to the skin prevents heat loss and potential hypothermia when humans were living without shelter. However, now that we are not sleeping in the wilderness and have bedding and warm clothes, the physiological nature of warming the skin during sleep is unnecessary.”

If your bedroom is too warm, that can prevent your body from thermoregulating itself and can leave you feeling fatigued and restless—thus enabling you from the recommended seven to nine hours of sleep for adults under 65.

If you’re cautious about running air conditioning all night, there are other ways to regulate your room’s temperature:

Healthy sleep hygiene habits, such as keeping a regular bedtime and avoiding caffeine, exercise, and alcohol before bed, can also promote optimal rest.

“Lower temperatures facilitate cooling down of the core body temperature, thereby facilitating melatonin release, and may help with less interrupted sleep,” says Dr. Abhinav Singh, medical director of the Indiana Sleep Center and medical review expert at SleepFoundation.org. “Anything under 68 degrees overall is ideal for sleep. If you get too hot in the middle of the night, reduce layers of clothing or sheets, turn on fans, or drink a little cold water.”