{"id":10263,"date":"2026-10-25T18:00:00","date_gmt":"2026-10-25T17:00:00","guid":{"rendered":"https:\/\/mindthebed.com\/?p=10263"},"modified":"2026-10-25T15:33:48","modified_gmt":"2026-10-25T14:33:48","slug":"bedroom-temperature-in-winter-how-cold-is-too-cold","status":"publish","type":"post","link":"https:\/\/mindthebed.com\/en\/bedroom-temperature-in-winter-how-cold-is-too-cold\/","title":{"rendered":"Bedroom temperature in winter: how cold is too cold?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">The clocks have just gone back, it&#8217;s dark by late afternoon, and the heating is back on. Every year, the same question returns: do you leave the heating on in the bedroom, or do you crawl under a thick duvet in a cold room? You often hear one specific number for bedroom temperature in winter: 18 degrees. Yet the answer turns out to be less rigid than that figure suggests. Research shows that your duvet determines how cold your room can be. What really matters is the climate under your duvet. How does that work exactly?      <\/p>\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_89 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Content:<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #003f73;color:#003f73\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #003f73;color:#003f73\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/mindthebed.com\/en\/bedroom-temperature-in-winter-how-cold-is-too-cold\/#Why_your_body_wants_to_cool_down_at_night\" >Why your body wants to cool down at night<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/mindthebed.com\/en\/bedroom-temperature-in-winter-how-cold-is-too-cold\/#What_research_says_about_bedroom_temperature_in_winter\" >What research says about bedroom temperature in winter<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/mindthebed.com\/en\/bedroom-temperature-in-winter-how-cold-is-too-cold\/#Heating_on_or_off_what_does_the_advice_say\" >Heating on or off: what does the advice say?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/mindthebed.com\/en\/bedroom-temperature-in-winter-how-cold-is-too-cold\/#What_does_this_mean_for_your_bed\" >What does this mean for your bed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/mindthebed.com\/en\/bedroom-temperature-in-winter-how-cold-is-too-cold\/#A_matter_of_your_own_climate\" >A matter of your own climate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/mindthebed.com\/en\/bedroom-temperature-in-winter-how-cold-is-too-cold\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/mindthebed.com\/en\/bedroom-temperature-in-winter-how-cold-is-too-cold\/#What_is_the_ideal_bedroom_temperature_in_winter\" >What is the ideal bedroom temperature in winter?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/mindthebed.com\/en\/bedroom-temperature-in-winter-how-cold-is-too-cold\/#Is_it_unhealthy_to_sleep_in_a_cold_bedroom\" >Is it unhealthy to sleep in a cold bedroom?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/mindthebed.com\/en\/bedroom-temperature-in-winter-how-cold-is-too-cold\/#Should_the_heating_be_off_in_the_bedroom_at_night\" >Should the heating be off in the bedroom at night?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/mindthebed.com\/en\/bedroom-temperature-in-winter-how-cold-is-too-cold\/#Why_do_I_sleep_poorly_when_Im_cold\" >Why do I sleep poorly when I&#8217;m cold?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/mindthebed.com\/en\/bedroom-temperature-in-winter-how-cold-is-too-cold\/#Resources\" >Resources<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_your_body_wants_to_cool_down_at_night\"><\/span>Why your body wants to cool down at night<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p class=\"wp-block-paragraph\">Your core temperature\u2014the temperature inside your body\u2014fluctuates by about one degree over a 24-hour period. The drop begins right around bedtime and is part of the process of falling asleep. Your body mainly loses this heat through your hands and feet: the blood vessels there dilate and release heat (Harding, Franks, and Wisden, 2019).  <\/p>\n\n<p class=\"wp-block-paragraph\">A well-known experiment showed how important this heat release is. The greater the difference between the warmth of your hands and feet and that of your torso, the faster people fell asleep (Kr\u00e4uchi et al., 1999). A recent review by sleep doctors from \u0141\u00f3d\u017a, Poland, confirms this view and adds that both too cold and too warm hands and feet make it harder to fall asleep (Pierzcha\u0142a et al., 2026).  <\/p>\n\n<p class=\"wp-block-paragraph\">That&#8217;s where the tension lies in a wintry bedroom. A cool room helps your body lose heat. But if your feet are ice-cold under the duvet, the blood vessels actually constrict, making it harder to cool down from the inside. Taking a warm bath or shower one to two hours before bedtime works through the same mechanism: in a meta-analysis of 17 studies, ten minutes in water between 40 and 42.5 degrees shortened the time it took to fall asleep (Haghayegh et al., 2019). You can read more about this interplay in our article on <a href=\"https:\/\/mindthebed.com\/en\/health-about-body-temperature-and-sleep-quality\/\">body temperature and sleep quality<\/a>.    <\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_research_says_about_bedroom_temperature_in_winter\"><\/span>What research says about bedroom temperature in winter<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p class=\"wp-block-paragraph\">The rule of thumb of 16 to 18 degrees often mentioned by sleep scientists is an average. A 2023 study makes it clear why such an average might be different for you personally. Twelve subjects slept through the night under six duvets of different thicknesses, while researchers adjusted the room temperature to keep them comfortable. Under the thinnest duvet, this comfort zone was between approximately 16 and 22 degrees. Under the thickest duvet, they slept comfortably in a room between approximately 8 and 18 degrees (Yan, Zheng, and Ke, 2023).    <\/p>\n\n<p class=\"wp-block-paragraph\">The most interesting part was in the bed itself. As long as the temperature under the duvet remained between about 30 and 33 degrees, sleep quality was good, regardless of whether the room was on the cold or warm side of the comfort zone. It&#8217;s a small study, but the idea is clear: the room is the backdrop, the duvet determines the climate in which you actually sleep. The cocoon you sleep in, so to speak.   <\/p>\n\n<p class=\"wp-block-paragraph\">This doesn&#8217;t mean that cold plays no role. In a Japanese study, adults who often or always suffered from a cold bedroom scored significantly worse on a widely used sleep quality questionnaire than people who didn&#8217;t (Chimed-Ochir et al., 2021). This concerned perceived cold, not measured degrees, and was a correlation rather than a proven cause.  <\/p>\n<figure class=\"wp-block-ub-image size-large\" id=\"ub-image-\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/mindthebed.com\/wp-content\/uploads\/2026\/10\/young-woman-bed-normaal.jpeg?w=1080&#038;ssl=1\" alt=\"Woman sleeping under a thick winter duvet in a cool bedroom\" class=\"wp-image-1\" style=\"\"><\/figure>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Heating_on_or_off_what_does_the_advice_say\"><\/span>Heating on or off: what does the advice say?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p class=\"wp-block-paragraph\">Let&#8217;s compare the different recommendations. Energy advice differs from country to country. Milieu Centraal, the Dutch energy information centre, for example, suggests 15 degrees as the thermostat setting for the night and recommends turning off the heating in bedrooms. For underfloor heating or a fully electric heat pump, this becomes 17 or 18 degrees, as warming up would otherwise take too long. This is energy advice. The World Health Organization (WHO) mentions 18 degrees as a safe and balanced indoor temperature to protect health during the cold season (WHO, 2018). That is health advice for the home as a whole, not specific sleep advice.     <\/p>\n\n<p class=\"wp-block-paragraph\">In much of Europe, especially in older homes, there&#8217;s another factor: moisture. At night, you breathe and sweat out moisture. In a very cold room, this settles on the coldest spot, such as the outer wall behind a wardrobe, the window, or the underside of your mattress. That&#8217;s why common advice, from public health services in the Netherlands to the Flemish government, combines a cool bedroom with good ventilation and a brief airing out in the morning. We previously wrote a separate article on whether to sleep with the window open or closed: <a href=\"https:\/\/mindthebed.com\/en\/which-is-healthier-sleeping-with-windows-open-or-closed-find-out-the-pros-and-cons-here\/\">sleeping with the window open or closed<\/a>.    <\/p>\n\n<p class=\"wp-block-paragraph\">The figure of 18 degrees that you regularly read here on Mind the Bed is therefore a good starting point. But it&#8217;s not a limit below which your sleep will suffer. A healthy adult lying under a suitable duvet can sleep perfectly well in a cooler room of 15 or 16 degrees.  <\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_does_this_mean_for_your_bed\"><\/span>What does this mean for your bed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p class=\"wp-block-paragraph\">The conversation often focuses on the thermostat, while the real controls are in the bed:<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>The duvet.<\/strong> A winter duvet compensates for a colder room. How warm a duvet is depends on the filling and the warmth class; in <a href=\"https:\/\/mindthebed.com\/en\/which-comforter-is-the-warmest\/\">which duvet is the warmest<\/a>, we explain warmth classes and Tog. Layers provide flexibility: a four-season duvet or an extra throw can be adjusted during the night, whereas one thick duvet is what it is.  <\/li>\n\n\n\n<li><strong>Two sleepers, two climates.<\/strong> If one person is always cold and the other gets warm quickly, then one temperature for the room is by definition a compromise, as you can&#8217;t manage that individually. Two duvets with different warmth levels usually solve this well, as we described in <a href=\"https:\/\/mindthebed.com\/en\/1-large-duvet-or-two-separate-duvets-which-is-better-for-your-sleep\/\">one large duvet or two separate duvets<\/a>. <\/li>\n\n\n\n<li><strong>Cold feet.<\/strong> Socks or a hot water bottle do exactly what the research into warm feet suggests: they help dilate the blood vessels in your feet.<\/li>\n\n\n\n<li><strong>The mattress.<\/strong> Certain materials like memory foam become noticeably stiffer in a cold room. This isn&#8217;t a health risk, but it does feel different in the first few minutes. Materials that dissipate heat, such as Technogel\u00ae, can make falling asleep more difficult in a room that is too cold, as the bed becomes very cold indeed.   <\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_matter_of_your_own_climate\"><\/span>A matter of your own climate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p class=\"wp-block-paragraph\">Perhaps the most interesting question isn&#8217;t how many degrees your bedroom should be, but where you feel cold or warm. Do you wake up with cold shoulders, sweat on your neck, or do you lie shivering for half an hour first? The answer to that question tells you more about your duvet and your evening routine than the number on the thermostat. Winter time, which will be occupying your biological clock in the coming weeks anyway, is a great moment to reflect on this; more on that in <a href=\"https:\/\/mindthebed.com\/en\/winter-time-what-it-means-for-your-sleep-and-your-health\/\">what winter time does to your sleep<\/a>.   <\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span>Frequently Asked Questions<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_the_ideal_bedroom_temperature_in_winter\"><\/span>What is the ideal bedroom temperature in winter?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p class=\"wp-block-paragraph\">Most sleep experts suggest 16 to 18 degrees. Research shows that a warmer duvet can stretch this comfort zone downwards, to around 8 degrees with a very warm duvet. More important than the room is a temperature of about 30 to 33 degrees under your duvet.  <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Is_it_unhealthy_to_sleep_in_a_cold_bedroom\"><\/span>Is it unhealthy to sleep in a cold bedroom?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p class=\"wp-block-paragraph\">For a healthy adult with a suitable duvet, a cool bedroom is no problem. Moisture does require attention: condensation and mold can develop in a very cold room. For the elderly, babies, and people with heart or lung problems, it&#8217;s different; if in doubt, discuss what a safe temperature is for you with your doctor.  <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Should_the_heating_be_off_in_the_bedroom_at_night\"><\/span>Should the heating be off in the bedroom at night?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p class=\"wp-block-paragraph\">That depends on your heating system and on national energy advice. The Dutch energy information centre Milieu Centraal, for example, advises setting the thermostat to 15 degrees at night and turning off the heating in bedrooms, using a hot water bottle or electric blanket if you want to preheat your bed. For underfloor heating or a fully electric heat pump, they suggest 17 or 18 degrees, as warming up would otherwise take too long.  <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_do_I_sleep_poorly_when_Im_cold\"><\/span>Why do I sleep poorly when I&#8217;m cold?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p class=\"wp-block-paragraph\">When you&#8217;re cold, the blood vessels in your hands and feet constrict. This makes it harder for your body to lose heat, which is exactly what&#8217;s needed to fall asleep. Cold can also wake you up during the night.  <\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Resources\"><\/span>Resources<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<ol class=\"wp-block-list mtb-bronnen\">\n<li>Chimed-Ochir, O., Ando, S., Murakami, S., Kubo, T., Ishimaru, T., Fujino, Y., and Ikaga, T. (2021). Perception of feeling cold in the bedroom and sleep quality. <em>Nagoya Journal of Medical Science<\/em>, 83(4), 705. <a href=\"https:\/\/doi.org\/10.18999\/nagjms.83.4.705\" target=\"_blank\" rel=\"noopener\">doi.org\/10.18999\/nagjms.83.4.705<\/a> <\/li>\n\n\n\n<li>Haghayegh, S., Khoshnevis, S., Smolensky, M. H., Diller, K. R., and Castriotta, R. J. (2019). Before-bedtime passive body heating by warm shower or bath to improve sleep: a systematic review and meta-analysis. <em>Sleep Medicine Reviews<\/em>, 46, 124-135. <a href=\"https:\/\/doi.org\/10.1016\/j.smrv.2019.04.008\" target=\"_blank\" rel=\"noopener\">doi.org\/10.1016\/j.smrv.2019.04.008<\/a> <\/li>\n\n\n\n<li>Harding, E. C., Franks, N. P., and Wisden, W. (2019). The temperature dependence of sleep. <em>Frontiers in Neuroscience<\/em>, 13, 336. <a href=\"https:\/\/doi.org\/10.3389\/fnins.2019.00336\" target=\"_blank\" rel=\"noopener\">doi.org\/10.3389\/fnins.2019.00336<\/a> <\/li>\n\n\n\n<li>Kr\u00e4uchi, K., Cajochen, C., Werth, E., and Wirz-Justice, A. (1999). Warm feet promote the rapid onset of sleep. <em>Nature<\/em>, 401, 36-37. <a href=\"https:\/\/doi.org\/10.1038\/43366\" target=\"_blank\" rel=\"noopener\">doi.org\/10.1038\/43366<\/a> <\/li>\n\n\n\n<li>Pierzcha\u0142a, K. et al. (2026). Thermoregulation in sleep disorders: comprehensive review. <em>Journal of Clinical Medicine<\/em>, 15(8), 2929. <a href=\"https:\/\/doi.org\/10.3390\/jcm15082929\" target=\"_blank\" rel=\"noopener\">doi.org\/10.3390\/jcm15082929<\/a> <\/li>\n\n\n\n<li>Yan, F., Zheng, Q., and Ke, Y. (2023). Effect of quilt thermal resistance on bedding system and sleep thermal comfort. <em>Journal of Thermal Biology<\/em>, 117, 103713. <a href=\"https:\/\/doi.org\/10.1016\/j.jtherbio.2023.103713\" target=\"_blank\" rel=\"noopener\">doi.org\/10.1016\/j.jtherbio.2023.103713<\/a> <\/li>\n\n\n\n<li>World Health Organization (2018). <em>WHO Housing and health guidelines<\/em>, chapter 4: Low indoor temperatures and insulation. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK535294\/\" target=\"_blank\" rel=\"noopener\">ncbi.nlm.nih.gov\/books\/NBK535294<\/a><\/li>\n\n\n\n<li>Milieu Centraal (accessed October 2026). Heating saving tips.  <a href=\"https:\/\/www.milieucentraal.nl\/energie-besparen\/duurzaam-verwarmen-en-koelen\/bespaartips-verwarming\/\" target=\"_blank\" rel=\"noopener\">milieucentraal.nl<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>The clocks have just gone back, it&#8217;s dark by late afternoon, and the heating is back on. Do you leave the heating on in the bedroom, or do you crawl under a thick duvet in a cold room? <\/p>\n","protected":false},"author":39,"featured_media":10264,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[58,62],"tags":[110,114],"class_list":["post-10263","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-best-read","category-improve-my-sleep","tag-bedroom-temperature","tag-sleeping-cold"],"featured_image_src":"https:\/\/i0.wp.com\/mindthebed.com\/wp-content\/uploads\/2026\/10\/woman-is-laying-bed-with-cup-coffee-normaal.jpeg?fit=640%2C359&ssl=1","author_info":{"display_name":"J\u00fcrgen Swinnen","author_link":"https:\/\/mindthebed.com\/en\/author\/claude-redactie\/"},"_links":{"self":[{"href":"https:\/\/mindthebed.com\/en\/wp-json\/wp\/v2\/posts\/10263","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mindthebed.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mindthebed.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mindthebed.com\/en\/wp-json\/wp\/v2\/users\/39"}],"replies":[{"embeddable":true,"href":"https:\/\/mindthebed.com\/en\/wp-json\/wp\/v2\/comments?post=10263"}],"version-history":[{"count":13,"href":"https:\/\/mindthebed.com\/en\/wp-json\/wp\/v2\/posts\/10263\/revisions"}],"predecessor-version":[{"id":10313,"href":"https:\/\/mindthebed.com\/en\/wp-json\/wp\/v2\/posts\/10263\/revisions\/10313"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mindthebed.com\/en\/wp-json\/wp\/v2\/media\/10264"}],"wp:attachment":[{"href":"https:\/\/mindthebed.com\/en\/wp-json\/wp\/v2\/media?parent=10263"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mindthebed.com\/en\/wp-json\/wp\/v2\/categories?post=10263"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mindthebed.com\/en\/wp-json\/wp\/v2\/tags?post=10263"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}