The Best Nighttime Thermostat Setting for Better Sleep—and Lower Bills

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When the weather outside is frightful, it can be hard to resist the temptation to crank up the thermostat—and only the thought of a ridiculously high energy bill gets me to bundle up under a blanket instead. But at night, when I’m luxuriating under a warm and cozy comforter, I’m more willing to let the temperatures get a bit more chilled—and that’s good for both saving money and energy and improving sleep, according to experts.

But finding that Goldilocks nighttime temperature can be a bit of a challenge, especially when the seasons shift, and saving on energy costs may mean opting for a slightly warmer nighttime temperature than the ideal sleep temps experts recommend. So how do you find that nighttime temperature sweet spot? Here’s what the experts suggest to boost sleep and be kinder to your energy bills.

Meet Our Expert

Chrissy Lawler, sleep consultant, licensed marriage and family therapist, and author of The Peaceful Sleeper: An Intuitive Approach to Baby Sleep

The Ideal Temperature for Sleep, According to Sleep Experts

The scientific consensus for the perfect sleep temperature is 65°F, though there is some flexibility in that range. Think 65° to 70°, with temps higher on the range better for the warmer months of the year. “Ideal temperature varies from person to person, but generally adults sleep better when they’re a few degrees colder to support deep sleep,” says Chrissy Lawler, sleep consultant, licensed marriage and family therapist, and author of The Peaceful Sleeper: An Intuitive Approach to Baby Sleep.

One concern here is if you have little ones in your home. “Babies can’t regulate their temperature as well as adults can, and if they get cold, they may wake up their parents,” Lawler says. “A good rule of thumb is to dress babies in whatever you’re comfortable wearing in the house, plus one extra layer. For most babies, that means pajamas and a sleep sack, since blankets aren’t recommended in the crib before age one.” She recommends cracking open a window in your room to keep it cooler if you need to set your home’s temps warmer for your baby.

The Ideal Nighttime Temperature, According to Energy Experts

Energy experts recommend using the nighttime to give your HVAC system a little rest, too—which will mean cooler temps in the winter, and warmer temps in the summer. “Being smart with your thermostat is one of the most effective ways to reduce your energy usage,” says Kate Colarulli, chief strategy officer at CleanChoice Energy. “During winter, a cooler temperature in the home of around 60° to 67°F can help keep your energy bills down while also supporting better sleep as your body temperature lowers.” And during the day. keeping the temps at 68°—and dressing accordingly—is the best idea. “Bundling up inside the home can keep you comfortable while lowering your energy consumption.”

How to Make the Ideal Nighttime Temperature Happen (Without Being Too Uncomfortable)

A smart or programmable thermostat is your key to keeping the temperature comfy day and night. “A smart thermostat helps set the ideal temperature for daytime and nighttime, and will also automatically adjust temperature settings to conserve even more energy when you are away from home,” Colarulli says.

Lawler recommends bringing the temps down 30 minutes or less before bedtime—and combining that with a warm bath or shower right before bed to set yourself up for a good night’s sleep. “When you step out of the warmth and your body temperature drops, that shift naturally cues sleepiness. So you get warm, get cozy, then slip into a cooler bedroom environment and let your body settle.”

And as anyone dealing with frigid weather knows, stepping out of cozy covers into a chilly room can make getting out of bed extra hard. Set your thermostat to your ideal wakeup temperature (about 68°F) about 30 minutes to an hour before you get up in the a.m. “If you reduce the heat overnight, it does help to have the temperature start rising again before you wake up,” Lawler says. “It’s much easier to get out of bed when it isn’t cold.”

The other big issue: When you and your partner don’t see eye to eye on perfect sleeping temps. (I like to be bundled and warm, while he needs positively frigid temps.) Lawler recommends erring on the side of cooler, but remembering that personalization matters. “I’m a fan of mattress temperature control systems, like the ones that cool or heat your side of the bed separately. That way, you can get your ideal temperature without freezing your partner or other people in the house.” We rely on a zoned mattress warmer and separate sets of blankets, Scandinavian style, to keep everyone happy and comfy all night long—and make those energy bills a lot less painful, too.

Read the original article on Real Simple