Why using a fan at night can disrupt your sleep

And, when it’s too cold your muscles will contract, making it harder for you to relax into a deep sleep.

Furthermore, when you are shivering or feeling cold in bed, your sleep will be fragmented as your body works harder to stay warm.

Science and sleep temperature
Experts say that the ideal room temperature for sleep is typically between 60 to 67°F (15 to 19°C) for most people.

Your body’s core temperature naturally drops as you prepare to sleep and rises again when it’s time to wake up. When your environment’s temperature aligns with your body’s natural cooling, it creates optimal conditions for deep, restorative sleep.

During the different stages of sleep, particularly in deep sleep and REM sleep, your body loses its ability to regulate temperature as effectively. This is why external temperatures – whether too hot or too cold – can disrupt these critical stages of rest.

And melatonin – the hormone responsible for making you feel sleepy – is also affected by temperature. A cooler environment encourages melatonin production, signaling to your body that it’s time to rest. This is why it’s easier to fall asleep when the room is cooler than when it’s too warm.

Tips to sleep better
Creating the perfect sleep environment involves more than just setting the thermostat. Here are some ways to optimize your bedroom temperature for a good night’s sleep:

Bedding and blankets: Breathable materials – like cotton or linen – allows air to circulate, preventing you from overheating during the night. Heavy or synthetic materials like polyester can trap heat and moisture, making it harder to regulate your body temperature.
Invest in a quality mattress: Some mattresses retain heat, which can disrupt sleep. Memory foam mattresses, for example, are notorious for trapping heat, though newer models now include cooling gel layers. Consider investing in a mattress that promotes airflow and stays cool throughout the night.
Wear comfortable, lightweight sleepwear: The clothes you wear to bed can also affect your body temperature. Breathable fabrics like cotton or moisture-wicking materials are best for maintaining a comfortable sleep temperature. Avoid heavy, insulating PJs unless the room is unusually cold.
Avoid using fans: One of the primary reasons people use fans is to regulate room temperature, especially during warmer months. But all they do us move air around the room and fans don’t lower the room temperature. On particularly hot nights, a fan may not be sufficient to cool your body to a comfortable temperature, causing you to overheat and wake up sweating. Alternatively, if the room is already cool, having a fan blow air directly onto you can lead to feeling too cold, causing you to wake up chilled in the middle of the night.
If you’re one of those people who are calmed by the swinging sounds of a fan, here are some alternatives that will not impact your room’s temperature.