Sleeping nightly in cold rooms boosts metabolism.

Sleeping in a Cold Room: Benefits, Drawbacks, and Best Practices

Many people find that lowering the temperature in their bedroom makes it easier to fall—and stay—asleep. But what actually happens when you sleep in a cold room? Research shows that cooler environments can improve sleep quality and even support overall health, though there are some downsides to keep in mind.

Benefits of Sleeping in a Cold Room

1. Better Sleep Quality

Your body naturally lowers its core temperature before bedtime to prepare for rest. A cooler room supports this process, making it easier to enter deep sleep stages and reducing nighttime awakenings.

2. Falling Asleep Faster

Cooler temperatures signal to the body that it’s time to wind down, which may help you fall asleep more quickly.

3. Relief from Night Sweats and Hot Flashes

If you struggle with overheating, sweating, or hot flashes at night, a colder environment can reduce discomfort and promote more restful sleep.

4. Improved Metabolism and Insulin Sensitivity

Studies suggest that spending time in cooler conditions activates brown fat, a type of tissue that burns energy. This may improve insulin sensitivity and support a healthier metabolism.

5. Boosted Melatonin Production

Cooler sleeping conditions may encourage your body to release more melatonin, the “sleep hormone” that also acts as an antioxidant and supports overall well-being.

Potential Downsides

• Too Cold for Comfort: If the temperature drops too low, it can make it difficult to stay warm and comfortable, disrupting sleep instead of improving it.
• Respiratory or Heart Conditions: People with asthma, respiratory sensitivities, or cardiovascular conditions may find cold air aggravating.
• Muscle Tension or Circulation Issues: For some, exposure to colder air can increase muscle tightness or cause hands and feet to feel overly chilled.

How to Sleep Comfortably in a Cool Room

• Aim to keep your bedroom between 60–68°F (15–20°C), adjusting for comfort.
• Wear breathable, lightweight cotton pajamas.
• Layer blankets so you can easily add or remove warmth during the night.
• Keep your room well-ventilated during the day to maintain air quality.
• Limit the use of electronics that give off heat before bed.

Bottom Line

Sleeping in a cold room offers several science-backed benefits, from better rest to potential metabolic improvements. But the key is finding the right balance—cool enough to support natural body rhythms, but not so cold that it disrupts comfort.