If you want to get good sleep, one easy thing you can do is make sure you’re sleeping in a cool room. According to a 2019 study published in Frontiers in Neuroscience, the ideal sleeping temperature is 66-69 degrees Fahrenheit. (1)
“We tend to sleep better in cooler temperatures,” says Chris Winter, MD, neurologist, sleep specialist, and author of The Rested Child and The Sleep Solution.
Research has found that the temperature that you sleep in can significantly impact the quality of your sleep. Specifically, warm sleeping temps have been found (2) to increase wakefulness and decrease slow-wave sleep (the most restorative sleep stage) (3) and rapid eye movement (REM) sleep.
On the flip side, a cool sleeping temperature is important because it mimics the body’s circadian pattern of temperature regulation. When you fall asleep, your body temperature declines. And when you wake, it rises (2). So, cool sleeping temps may help you fall (and stay) asleep.
An easy solution to keep you cool throughout the night: a cooling mattress pad. If you tend to be a hot sleeper, are experiencing hot flashes, or wake up soaked in sweat, it’s a great, simple solution to consider.
“For those who sweat, sleeping on a cooling pad can be a game-changer!” adds Dr. Winter.
Here are nine of the best cooling mattress toppers on the market.
The Best Cooling Mattress Toppers
- Frontiers in Neuroscience. “The Temperature Dependence of Sleep.” 2019.
- Journal of Physiological Anthropology. “Effects of thermal environment on sleep and circadian rhythm.” 2012.
- Journal of Clinical Sleep Medicine. “Regulation and Functional Correlates of Slow Wave Sleep.” 2009.