Bedroom setup picker

Pick your climate, the season and whether you run hot or cold. Get a temperature range, humidity, duvet warmth and bedding suggestions.

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Where the numbers come from

• Temperature, 18–25 °C (64–77 °F). The low end is the World Health Organization’s minimum indoor temperature for health in cold seasons, not a sleep optimum [1]. The high end comes from a home study of older adults: sleep was most efficient between 20 and 25 °C, and less efficient above that [2]. There’s no good evidence for one “best” number. More: room temperature.
• Humidity, 40–60%. A range that indoor-air research finds comfortable for the eyes and airways [3], and the range found comfortable inside the bedding [8]. Keeping homes below about 50% reduced dust mites in one study [4]. No sleep trial has tested it. More: humidity.
• Duvet warmth. Seasonal tog ranges come from consumer and textile-testing guidance [5][6], not sleep studies. More: duvet weight and layering.
• Materials. A 2024 systematic review found only nine small studies comparing fibres [7]. The suggestions follow the bedding materials page.

How it picks a duvet

The season picks the starting band: light in summer, medium in spring and autumn, warm in winter. If you run hot, or live somewhere hot, it moves you one band lighter. If you run cold, or live somewhere with cold winters, it moves you one band warmer. That shift is our rule of thumb, not a tested rule. If you wake up sweaty or cold, trust that over the tool.