What Is the Ideal Sleep Temperature?

Bryan Johnson’s 17 augusti artikel adds a temperature protocol till his offentligt sleep guidance. It recommends a bedroom range of 60–67°F (15–19°C), with 60–67°F described as favorable for deep sleep och 68–72°F for REM sleep. Johnson says he uses an Eight Sleep mattress that changes temperature during the night och warms before waking. He reports that 71°F for deep sleep och 73°F for REM works bäst för him, based on tracking REM och deep-sleep measures. The post also recommends breathable bedding, airflow, och a warm bath or shower 1–2 hours before bed. It cites general claims about core-temperature drops, heart rate, och time till fall asleep, but it does not provide a studie table, baseline, number of nights, adherence, device, or comparator. The 8-month statement of 100% sleep performance is presented as a personal result. The artikel includes an affiliate disclosure for Eight Sleep och says individual results vary. This is a protocol rekommendation based on an instrumented n=1, not a randomiserad sleep trial. The useful update is operational: Johnson now specifies different temperature targets for sleep stages och says he adjusts the mattress i real time. The causal claim remains untested because temperature, routine, sleep environment, och device settings are not separated.

The most important thing: Take steps till cool your body before sleep och stop it från overheating at night.