Sleep specialists said that excessive bedroom temperatures impair sleep quality and that the commonly used 19°C limit is not optimal [1].
Maintaining a cooler environment is critical because high ambient temperatures disrupt sleep cycles. When the body cannot regulate its temperature effectively, the overall quality of rest declines, leading to daytime fatigue and long-term health risks.
Many people currently set their bedroom thermostats to 19°C [1]. However, experts said this temperature may be too high to support the deepest stages of sleep. A cooler room helps the body drop its core temperature, a biological necessity for initiating and maintaining a stable sleep cycle.
This issue extends beyond individual comfort and into the realm of public health. Research indicates a concerning link between rising global temperatures and respiratory issues during sleep. Some data suggests there could be twice as many cases of sleep apnea as a result of climate warming [2].
Sleep apnea occurs when breathing repeatedly stops and starts during sleep. The intersection of rising ambient heat and these physiological disruptions creates a compounding effect on patient health. Specialists said that controlling the immediate environment, specifically the bedroom, is one of the most effective ways to mitigate these risks.
While 19°C is a frequent benchmark, the goal is to find a temperature that prevents the body from overheating. This involves managing both the thermostat and the materials used in bedding to ensure the skin can release heat efficiently [1].
“The commonly used 19°C is not the optimal limit”
The shift in temperature guidelines reflects a growing understanding of how external environmental factors influence internal biological rhythms. As global temperatures rise, the ability to maintain a cool sleeping environment becomes a medical necessity rather than a preference, particularly for those susceptible to sleep-disordered breathing.
