This Is The Best Temperature For Sleep + Other Tips For Better Rest

While some things that hinder sleep are out of our hands (looking at you, nightmares), there are a few controllable factors that may be affecting your snooze, such as the temperature of your room.

Lowering the temperature of your room a few hours before bed may initiate your body's cool-down process, which can help prepare you for sleep. "The optimal temperature for sleep is considered 65 degrees Fahrenheit," holistic psychiatrist and sleep expert Ellen Vora, M.D., explains. However, anything in the high 60s could work. 

Sleep and temperature are intrinsically connected through the human body clock, or circadian rhythm. One study explains, "the core body temperature1...decreases during the nocturnal sleep phase and increases during the wake phase." 

"Everyone in our stressed-out society could benefit from consuming more magnesium, which is well known for its calming effect that makes for easier and more restful sleep," says board-certified family medicine doctor Robert Rountree, M.D.*

Magnesium glycinate, in particular, can help promote relaxation2 and is often recommended as a natural sleep aid.*

Some supplements feature additional ingredients for sleep-supporting effects. "mindbodygreen's sleep support+ also provides two of my favorite ingredients for improving sleep quality—jujube (Chinese date) and PharmaGABA® (a well-researched plant extract)," says Rountree.*

Sleep psychologist Lynelle Schneeberg, PsyD says exercise is very good for sleep—even if it's just 30 minutes per day. "It results in physical fatigue, which can deepen sleep, and it helps manage stress," she explains. 

Caffeine is a stimulant and therefore interferes with quality sleep. One study recommends quitting caffeine at least six hours before bedtime for optimal sleep.

"On the other hand, alcohol, while not a stimulant, will disrupt the quality of your sleep, making you feel more tired the next day," says neurologist Nicole Avena, Ph.D.