fan in a cold room

6 Health Benefits of Sleeping in a Cold Room and How to Make it Cooler – and Why You Might Want to Skip On a Fan

When you go to sleep at night, do you prefer a room that’s toasty warm or one that’s fresh and cool? If you prefer the latter, then you’re in luck. Science says that sleeping in a cold room is beneficial for your health. Fan users beware, however, as this does may not have the same effect.

Why You Should Be Sleeping In A Cold Room

Ask anyone who grew up or lives in a country that has cold winters and they will likely tell you that they get a better night’s sleep in the colder months than in summer. As it turns out, sleeping in a cold room is not just great for snuggling under a pile of warm blankets, it’s also better for your health.


A Cold Room Means A Better Night’s Sleep

There are many reasons why sleeping in a cold room is beneficial, and nearly all of them tie back to the fact that you get better quality sleep. As you can imagine, better quality sleep has a host of health benefits. Generally, simply getting better sleep is the quickest way to improve your life. Here’s how sleeping in a cold room helps you achieve this.


1. Decreases Insomnia

According to a study done by the University of South Australia, sleeping in a cold room helps fight back against insomnia. This is because your body temperature actually needs to decrease in order for you to go to sleep. If the room is too warm, your core body temperature will be too high and you will have a restless night. Keeping your room colder will help you fall asleep quicker and get higher quality zzz’s. (1)


2. You Release More Melatonin

Melatonin is an important hormone for sleep (and for anti-aging, too). Your body releases more melatonin when it’s time to sleep in order to send you off into dreamland. The cold helps your body produce more melatonin and promotes sleep. Ideally, your room should be between 60 and 68 degrees Fahrenheit in order to promote natural melatonin production. (2)


Read: If Your Kidneys Are in Danger, Your Body Will Give You These 21 Signs


3. Reduces Your Risk Of Metabolic Diseases

According to research, sleeping in a room that is 66 degrees Fahrenheit helps to increase the brown fat in your body (the active, good kind) and burn more calories. This will help you lower your risk of developing metabolic diseases such as diabetes. (3)


4. Sleep Deeper

Better quality sleep is a deeper one. If your room is too warm when you’re sleeping, your body has to work extra to try and regulate your temperature. A warm/hot room increases wakefulness and decreases what’s called “deep wave sleep”. This is the good quality kind that really helps you feel rested. Cooler temperatures have been shown to promote this deeper sleep. (4)


5. Sleep Naked

Not only is it beneficial to sleep in a cooler room, but it is also better to do so naked. This lack of pj’s helps your body release growth hormones. These hormones then promote deeper, better quality sleep and less stress. (5)


Read: How to Fix Your Sleep Problems with Science


6. It’s Good For Your Nether Regions

This is especially true for women. Naked sleeping combined with a cool room means less likelihood of bacteria forming and flourishing. This, in turn, means you’re less likely to develop things such as yeast infections. (6)

Pros And Cons Of Sleeping With A Fan

Some of you might be thinking Great! I already sleep with a fan, or perhaps you’re thinking of going out and buying it. While the cooling effect and the white noise can be beneficial, you may want to reconsider this decision. The circulating air can also aggravate allergies and dry out your skin and eyes.

If you swear by your fan and you need the swooshes of air and light background noise to sleep, make sure that you are cleaning it regularly. If not, you will just be oscillating dust around you while you sleep [7].

Keep Reading: 7 Signs You’re Suffering From Acid Reflux and How to Fix It


  1. Research Suggest That Sleeping In A Cold Room Lowers Stress And May Help you Lose Weight. The Science Times. Chardynne Joy H. Jul 15, 2019.
  2. Is It Really Better To Sleep In A Cold Room? Sleep Advisor. June 2, 2020.
  3. Temperature-acclimated brown adipose tissue modulates insulin sensitivity in humans. PubMed. Paul Lee, Sheila Smith, Joyce Linderman. June 22, 2014.
  4. Choosing The Best Temperature For Sleep. Huffpost. Dr. Christpher Winter, MD. Oct 9, 2013.
  5. Five Reasons to Sleep Naked. Huffington Post. Natasha Turner, ND. August 4, 2013.
  6. 8 Reasons You Should Sleep Naked. Cosmopolitan. April 26, 2016.
  7. Is It Healthy To Sleep With A Fan On? Healthline. Nov 13, 2020.
Julie Hambleton
Freelance Writer
Julie Hambleton has a BSc in Food and Nutrition from the Western University, Canada, is a former certified personal trainer and a competitive runner. Julie loves food, culture, and health, and enjoys sharing her knowledge to help others make positive changes and live healthier lives.