Does Sleeping in a Cold Room Help You Lose Weight?
By WellnessVigor · Updated October 10, 2026 · 6 min read
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You may have heard that sleeping in a cold room burns extra fat. The idea comes from research on brown fat, a special type of fat that burns energy to create heat when you are cold.
So should you turn down the thermostat to lose weight? Here is what the science actually says.
Quick answer
A cool bedroom (around 18°C / 65°F) can slightly activate brown fat and may improve how your body handles blood sugar, but the extra calories burned are small. The bigger benefit is better, deeper sleep, which helps control hunger and supports weight loss. Do not make your room so cold that you cannot sleep.
Most body fat is white fat, which stores energy. Brown fat is different: it contains many mitochondria and burns calories to produce heat. Babies have a lot of it; adults have smaller amounts, mainly around the neck, collarbones and spine. Cold exposure activates brown fat.
What research shows about cool bedrooms
In a small study published in 2014, healthy men slept in rooms set to different temperatures for a month at a time. After a month sleeping at a cool 19°C (66°F), their brown fat increased by about 30 to 40%, and their insulin sensitivity improved. When they then slept in a warmer room, these benefits reversed.
This is interesting, but the study was very small, and the extra calories burned by brown fat in a cool room are modest. A cool room is not a replacement for healthy eating and movement.
The bigger benefit: better sleep
Your body temperature naturally drops at night to help you fall asleep. A cool room supports this, leading to deeper, less broken sleep. Good sleep is strongly linked to easier weight control: it lowers hunger hormones and cravings. Read can poor sleep make you gain weight?
Sleep experts suggest a bedroom temperature of about 15.6 to 20°C (60 to 68°F) for most adults.
A cool room is a great start. The 14-Day Sleep Reset helps you build the whole routine for deeper sleep and easier weight control.
How to keep your bedroom cool
- Set the thermostat or AC to about 18°C (65°F).
- Close curtains during the day to keep the sun out.
- Use a fan to move air.
- Choose breathable cotton, linen or bamboo-based sheets.
- Use lighter blankets and wear light pyjamas.
- Take a warm shower 1 to 2 hours before bed; your body cools down quickly afterwards.
Helpful products for a cooler bedroom
Prices change often, so check the current price and reviews on Amazon.
BEST FAN FOR WHOLE-ROOM COOLING
Vornado 660 Air Circulator Fan
Circulates air through the whole room rather than in one narrow stream, with several speed settings.
Pros
- Strong air circulation
- Multiple speeds
Cons
- Can be loud on high
- Large size
BEST BUDGET COOLING SHEETS
Bedsure Cooling Sheets (Rayon from Bamboo)
Smooth, lightweight sheets made from bamboo-derived rayon that many hot sleepers like for their cool, silky feel.
Pros
- Cool to the touch
- Affordable
Cons
- Needs gentle washing
- Can wrinkle
Is it safe to sleep in a cold room?
For healthy adults, a cool room is safe. Avoid making it so cold that you shiver or wake up. Older adults, babies, and people with heart or circulation problems should keep rooms warmer and follow medical advice.
Keep reading
Frequently asked questions
What temperature should my room be to burn fat?
How many extra calories does sleeping cold burn?
Is it better to sleep hot or cold for weight loss?
Does cold exposure like cold showers help weight loss?
Sources
This article is for general information only and is not medical advice. See our Medical Disclaimer.