As temperatures shift from summer heatwaves to cooler days and nights, sleep experts have highlighted how ideal bedroom temperatures may change with age, and why maintaining the same thermostat setting throughout adulthood could affect sleep quality.
Research suggests that older adults may need progressively warmer sleeping environments to remain comfortable, partly because their sleeping metabolic rate declines with age.
A 2023 longitudinal study published in Science of the Total Environment monitored community-dwelling adults aged 65 and over using wearable sleep trackers and bedroom sensors. It found that sleep was most efficient and restful when nighttime ambient temperatures ranged from 20°C–25°C.
Sleep efficiency fell by a clinically relevant 5%–10% as temperatures rose from 25°C–30°C, with higher temperatures linked to greater restlessness and more frequent awakenings.
Dr Tim Mercer, an NHS GP and GP Trainer working with adjustable bed specialist Opera Beds, has outlined the temperatures that may be most comfortable at different stages of adulthood.
18–30: Around 18°C–20°C
“Younger adults tend to sleep more comfortably at cooler temperatures because they generally have a higher sleeping metabolic rate, meaning their bodies produce more heat overnight. However, if you naturally run hot at night, don’t just turn the thermostat down. Look at what’s trapping heat around your body.”
“For warmer sleepers, choose lightweight, breathable bedding made from natural fibres such as cotton or linen, which can help moisture and heat escape. Avoid heavily insulating duvets and synthetic fabrics if you regularly wake up sweaty or throw your covers off during the night.”
31–64: Around 18°C–21°C
“As we move through middle age, our metabolic rate can gradually decline, while hormonal changes, particularly during perimenopause and menopause, can affect the brain’s temperature-control centre, making the body more sensitive to fluctuations in temperature. However, with the right bedding, you can fine-tune your sleep environment.”
“Rather than relying on one heavy duvet all year round, consider using layers that you can add or remove as temperatures change, especially if you find yourself alternating between feeling too hot and too cold during the night. Couples can also consider separate duvets, known as the ‘Scandinavian Method’, allowing each person to choose the level of warmth that suits them.”
65 and over: Around 22°C–24°C
“As we age, our sleeping metabolic rate naturally decreases, meaning the body produces less heat overnight. At the same time, changes in temperature regulation and a reduction in the insulating layer of fat beneath the skin, known as subcutaneous insulation, can make it harder to retain heat. This is why older adults can be more sensitive to the cold and may find slightly warmer bedroom temperatures more comfortable.”
“However, warmer doesn’t mean hotter. A study of adults aged 65 and over found that temperatures above 24°C were linked to greater physiological disruption during sleep, particularly more awakenings. Older sleepers should therefore aim for a comfortable, stable temperature rather than simply turning up the heating.”
When to change bedding
Dr Mercer advises: “As the seasons change, your bedding should change with them. I recommend switching from summer to autumn bedding when night-time temperatures consistently fall below around 15°C for three consecutive days. At this point, a lightweight summer duvet may no longer provide enough insulation, particularly for older adults who can feel the cold more.”
“Rather than jumping straight to the thickest winter duvet, consider adding warmth gradually with breathable layers. This makes it easier to adjust your bedding as temperatures fluctuate and helps prevent the bedroom from becoming too hot overnight.”
“If you are struggling to sleep, find yourself waking in drenching sweats, or your sleep is impacting your day-to-day life, always seek the advice of a trusted medical professional.”
Individual factors, including bedding, clothing, health conditions, and personal preference, can also affect how comfortable someone feels at night.
Maintaining a stable bedroom temperature within an age-appropriate range may support the natural drop in core body temperature needed for deep, restorative sleep. For older adults, avoiding both excessive cold and temperatures above the recommended range may help reduce sleep disruption associated with reduced thermoregulatory efficiency.