Do you want to look after your family’s health? Then keep an eye on the indoor temperature in your home

The health and well-being of our loved ones is always a priority. Indeed, maintaining the right indoor temperature at home is essential, particularly when there are young children around. In seeking this balance, we often turn to modern solutions such as heating and air conditioning to stay comfortable throughout the changing seasons. 

However, using these systems carries the responsibility of selecting a temperature that is not only comfortable but also healthy for the entire family. So, what is the ideal temperature that keeps your loved ones healthy without sending your energy bills through the roof? Let's see what the experts have to say.

What does this article cover?

• How indoor temperature affects your physical and mental health
• Which indoor temperature is healthiest
• The recommended temperature for each room
• What the ideal temperature in a home depends on
• The indoor temperature of a home throughout the year
• Young children at home
• The ideal temperature for energy efficiency
• The role of humidity in indoor temperature at home

How indoor temperature affects your physical and mental health

First of all, it’s important to understand why indoor temperature matters so much. A space that’s too hot or cold isn’t just uncomfortable, it can also have a negative effect on our health. Extreme temperatures can lead to respiratory problems, stress, disrupted sleep, and a greater risk of illnesses such as colds or flu. For children, whose immune systems are still developing, the impact can be even greater.

The report from the Healthy Office of the Polish Green Building Council suggests that thermal comfort influences mood, efficiency, productivity, and job satisfaction. Too hot? Employees feel sluggish and tired. Too cold? They struggle to concentrate. Studies by Helsinki University of Technology and the Lawrence Berkeley National Laboratory back this up: scientists discovered that employee productivity peaks at 21–22°C. Each 1°C increase resulted in a 2 per cent drop in productivity.

When it comes to physical health, high indoor temperatures have been associated with negative effects on respiratory health, diabetes management, and core body temperature. A global systematic study published on PubMed provides strong evidence for these effects. Low indoor temperatures, on the other hand, have been linked to increased blood pressure, worsening asthma symptoms, and poor mental health. A key chapter in the books of the United States National Center for Biotechnology Information underlines how cold homes can contribute to these health problems. 

Which indoor temperature is healthiest?

The World Health Organization (WHO) suggests an indoor temperature of 18°C as suitable for general health. For those with specific vulnerabilities, including older adults, young children, and individuals with certain health conditions, it's advisable to keep the temperature slightly higher, at around 20°C.

If your home is cold and damp, it becomes an ideal breeding ground for moisture and mould. An indoor temperature below 16°C increases the risk of asthma and other respiratory issues, while anything below 12°C puts your cardiovascular system under strain. A cold home can increase the risk of depression and confusion. Chronic pain can exacerbate these problems. 

If it gets too hot and the air is stuffy, you may experience headaches, irritation of the mucous membranes, or simply feel too tired to concentrate. 

What is the recommended room temperature for maximum comfort?

It depends on the room, but 20°C is a good guideline. Bathrooms should be warmer, between 22 and 24°C, to avoid a sudden chill when stepping out of a hot shower. Adult bedrooms should be cooler, between 16 and 19°C, as our body temperature drops when we sleep. We also tend to fall asleep more easily if our internal regulation system isn’t overworked. However, it's important to remember that a bedroom that's too cold can make it difficult to sleep or concentrate on studying if it also serves as a workspace.

Children's bedrooms should be around 17-20 °C. A child’s bedroom that is too warm, leading to dry air, can cause respiratory problems. For older people, sleeping in a bedroom that is too warm is believed to increase the risk of heart attacks, asthma, and strokes. Studies have shown that high indoor temperatures can negatively impact older people's physical performance, affecting activities ranging from standing up from a chair through to walking speed.

The ideal temperature for a home throughout the year

The ideal temperature at home changes throughout the year, so you can feel comfortable without your energy bills skyrocketing. In winter, there's nothing like keeping your home at around 20°C to 22°C during the day; then, when you go to bed, lowering the temperature slightly to 18°C helps you sleep better and save money.

To beat the summer heat without constantly relying on air conditioning, you'd ideally want to keep your house around 25°C. 

And in those seasons of change –spring and autumn–, when it’s cold one day and warm the next, the best option is to set the temperature to a comfortable 19°C to 22°C, making the most of open windows for a fresh breeze. It’s a great way to feel good at home, look after your wallet and the planet, and adapt to your needs and your home’s characteristics. 

How can you create a healthy indoor environment while keeping these temperature parameters?

• In winter: Make sure your home is well insulated in order to keep the heat in. Avoid turning up the heating too much, as dry air can irritate your airways. Consider using humidifiers if the air becomes too dry.

• In summer: Use curtains or awnings to block out direct sunlight and keep your home cooler. Air conditioning is useful, but setting it to a moderate temperature is key to avoiding thermal shock when coming in or going out.

What does the ideal temperature in a home depend on?

Indoor temperatures at home vary according to several factors:

• Personal preferences.

• The time of year. 

• The design and insulation of the property. 

• The activities taking place indoors (studying, working, sleeping, exercising, etc.)

• The clothing worn by occupants.

Young children at home

In homes with small children, keeping the temperature slightly higher, around 22°C to 24°C, is recommended, particularly in rooms where children spend much of their time playing on the floor or sleeping. This helps prevent colds and provides a comfortable environment for the most vulnerable.

The ideal temperature for energy efficiency

According to the Institute for Energy Diversification and Savings (IDAE), in summer the temperature indoors should be between 25 and 26 degrees Celsius. In winter it should be between 21 and 23 degrees during the day, and between 17 and 18 at night.

In fact, the IDAE recommends that the temperature difference between indoors and outdoors should be approximately 6 to 12 degrees, particularly during summer.

How to increase humidity in a room and achieve the ideal climate and temperature in your home?

However, temperature is only one part of the comfort puzzle. Humidity plays just as critical a role. Here are some tips for keeping it at the right level:

• Humidifiers: These humidity regulators can be valuable allies, particularly when the air becomes too dry.

• House plants: In addition to purifying the air, plants release water vapour through transpiration, which increases humidity levels in the environment. 

• Water sources: A bowl of water placed near a heat source is a simple yet effective natural humidifier.

In conclusion, maintaining the right indoor temperature at home is about more than just comfort or energy efficiency. Above all, it’s a vital way to protect our health and well-being. By thoughtfully adjusting the thermostat, you not only create a more pleasant environment, but also prevent health problems caused by inappropriate temperatures.