CircadiaOSShort answer: instead of one temperature all night, program the room to change through the night. Many people going through menopause keep the early night cooler and let the room warm a little toward morning, so they aren't waking up cold once a sweat has passed. There's no single right number. Start with the ranges below and adjust to how your nights actually feel.
CircadiaOS is a wellness app, not a medical device. It doesn't diagnose or treat night sweats or any other symptom. If night sweats are new, severe, or come with other symptoms, talk to your doctor.
Why one setting falls short
The common fix is to turn the thermostat way down and leave it there. That can feel right when you go to bed hot, and wrong a few hours later when the sweat has passed, the sheets are damp, and the room is cold. Covers go on, off, and on again.
The problem isn't that the number is wrong. It's that one number is being asked to work for a whole night that changes.
How to set up an overnight curve
Most smart thermostats let you schedule several changes overnight. Use four:
- Wind-down (about an hour before bed). Start cooling the room so it isn't warm when you get in.
- Falling asleep. The coolest point of the night for many people. If you tend to wake up hot early in the night, this is the phase to lean cooler.
- Deep in the night. Let it come up a degree or two if you tend to wake up cold after a sweat.
- Before you wake. Warm it slightly so getting up isn't a shock.
A reasonable place to start is somewhere between 63°F and 70°F, cooler at the start of the night and a little warmer by morning. Change one phase at a time, give it a few nights, and keep what feels right. More on bedroom temperature and sleep.
What CircadiaOS does
CircadiaOS runs that four-phase curve on the thermostat you already own, every night, timed to your bedtime and wake time. No new bed, pad or cooling device. It works with ecobee, Honeywell Home, Sensi, and thermostats connected through SmartThings. See the full compatibility list.
- You set how cool it goes. One control moves the whole night cooler or warmer, a degree at a time, keeping the shape of the curve. It never goes below 63°F, and you can set your own lowest and highest temperatures.
- A menopause setting. If you tell the app in your Premium profile that you're in perimenopause or menopause, it starts the last two phases of the night 1°F warmer, for people who swing from hot to cold later in the night. It doesn't make the early night cooler on its own. If you run hot early, use the cooler control.
- It uses your wearable. On Premium, CircadiaOS reads your sleep data each morning from Apple Watch, Oura, Whoop, Garmin or Fitbit. It's built to test one change at a time, holding each for one to two weeks before deciding whether to keep it. That's slow on purpose, so one bad night doesn't move your whole curve. How the method works.
On the Free plan you get the schedule and set the temperatures on your thermostat yourself. Premium runs it for you. Compare plans.
Other things people find useful
- Lighter, breathable bedding. Easier to push off and pull back than one heavy duvet.
- A fan pointed at the bed. Moving air feels cooler on your skin without dropping the whole room.
- Separate blankets. If you share a bed, each person can adjust without a tug-of-war. More for couples.
For more ideas, see how to sleep cooler.
Questions
What thermostat temperature is best for night sweats?
There isn't one number that suits everyone or the whole night. Many people start somewhere in the mid 60s°F for the early night and let the room come up a degree or two toward morning. Adjust one phase at a time and go by how your nights feel.
Does CircadiaOS treat menopause symptoms?
No. CircadiaOS is a wellness app, not a medical device, and it doesn't diagnose or treat any condition. It runs a four-phase overnight temperature schedule on your smart thermostat. For night sweats or other symptoms, talk to your doctor.
What does the menopause setting change?
On Premium, if your profile says you're in perimenopause or menopause, the last two phases of the night start 1°F warmer than the standard curve. The first half of the night isn't changed. You can still move the whole curve cooler with one tap, down to 63°F.
My partner runs cold. Will this work for both of us?
A thermostat sets one temperature for the room, so you'll be choosing a curve together. Many couples settle the room on the cooler side and give the person who runs cold a heavier blanket. More for couples.
Do I need a smart thermostat?
For CircadiaOS to change the temperature for you, yes. It works with ecobee, Honeywell Home, Sensi and SmartThings-connected thermostats. Without one, the free plan still gives you the four-phase schedule to set by hand.
Related guides
- Best temperature for sleep: why the answer is a curve.
- How to sleep cooler: practical fixes for hot sleepers.
- For hot sleepers: settings and strategies when you run hot at night.
- Why do I wake up at 3am?
- Couples and the thermostat: when one partner runs hot and the other runs cold.
- Sleep temperature quiz: a starting curve in 60 seconds.
- CircadiaOS for menopause: how the app handles perimenopause and menopause.
- Night sweats when it isn't menopause: other causes worth knowing.
- Setup guide