Sleeping in temperatures significantly outside the ideal range can be unsafe and disruptive. While an exact unsafe temperature is hard to pinpoint as it depends on individual factors like age, health, and acclimatization, several sources provide guidelines.
Temperatures Too Hot for Sleep
- Above 70°F (21°C): According to Dr. Drerup, temperatures above 70°F are too hot for optimal sleep, interfering with the sleep initiation process and REM sleep. [1, 7] Higher temperatures, especially sustained above 80°F (27°C), pose a significant risk, particularly at night. [2] Extremely high temperatures, around 103°F (39.4°C), are classified as “dangerous heat.” [4] Sleeping in these conditions can lead to heatstroke.
Temperatures Too Cold for Sleep
There's less consensus on dangerously cold sleeping temperatures. While some sources indicate disruption below 65°F (18°C) [5], others suggest that 50°F (10°C) is the threshold for sleeping outdoors without adequate protection. [3] Sleeping in extremely cold temperatures increases the risk of hypothermia.
Specific Considerations:
- Infants and Children: Maintaining a safe room temperature for infants is crucial. The recommended range is 16-20°C (61-68°F) [9]. Hotter temperatures increase the risk of sudden infant death syndrome (SIDS). [10]
- Outdoor Sleeping: Sleeping outside in temperatures below 50°F (10°C) without shelter is dangerous due to the risk of hypothermia. [3]
Summary of Unsafe Temperature Ranges:
- High Temperatures: Consistently above 70°F (21°C) disrupts sleep; significantly above 80°F (27°C) becomes dangerous. Temperatures at or above 103°F (39.4°C) are extremely hazardous.
- Low Temperatures: While less defined, sleeping below 50°F (10°C) without appropriate protection outdoors is unsafe.
In conclusion, there isn't one single unsafe temperature for sleep, as it varies depending on individual factors and environmental conditions. However, staying within a comfortable range, generally between 60°F and 67°F (15.6°C and 19.4°C) for adults is ideal. [7]
References:
[1] Health.ClevelandClinic.org - The Best Temperature for Sleep (Nov 16, 2021)
[2] CNN - Overnight heat can be more deadly than daytime (Jul 22, 2016)
[3] Quora - At what temperature is it dangerous to sleep outside? (Sep 24, 2020)
[4] CBS Sacramento - How to sleep in a heat wave, according to experts (Jul 31, 2023)
[5] HealthPartners Blog - Tips for sleeping in hot weather without AC
[6] Healthline - Extreme Temperature Safety: Heat- and Cold-Related Illness (Sep 25, 2024)
[7] Sleep.com - Too Hot to Sleep? Find the Best Temperature for Sleep (Jun 28, 2021)
[8] Reddit - What (if any) are the risks to sleeping in a 35-40 degree (F) room? (Nov 21, 2022)
[9] The Lullaby Trust - The safest room temperature for babies
[10] ParentData - Is It Dangerous for My Baby to Sleep in a Hot Room? (Apr 28, 2023)
