Experts Say You Don’t Need to Stick to 68°F All Winter — Here’s the Better Way to Set Your Thermostat

You may have long heard that 68°F is the winter thermostat target.

The U.S. Department of Energy advises setting the thermostat to 68°F while you are home and awake, then lowering it when you are asleep or away. Still, that temperature does not suit every room or every person in a household. Where your system allows, experts suggest adjusting temperatures by room so the spaces you use most stay comfortable.

Is 68°F a Reasonable Winter Thermostat Setting?

In many homes, yes. 68°F remains a practical daytime setting when people are home and active. Michael Morey, smart thermostat and home product manager at heating and cooling manufacturer Trane, says it can keep a house comfortable without wasting heat.

“At 68 degrees, your heating system provides sufficient warmth to counteract heat loss through walls, windows, and doors, without unnecessarily overheating your home,” he told Tom’s Guide.

The guidance can be traced to the 1970s energy crisis, when President Richard Nixon encouraged Americans to lower their thermostats to conserve fuel. The idea was to average 68°F during the day.

Modern systems with separate heating zones make it easier to warm only the rooms you are using, such as a home office, instead of heating an empty guest room to the same level.

What Should the Temperature Be During the Day and Overnight?

For daytime comfort and energy savings, staying near 68°F is a good starting point, though 70°F may be better if you still feel cold. At night, a cooler bedroom is often best. Cleveland Clinic sleep specialist Dr. Brian Chen recommends keeping bedrooms between about 60 and 67°F.

“When your body is too hot at night, you don’t sleep well. You’re sweating, tossing and turning more and feel less comfortable,” Dr. Chen told Cleveland Clinic. Since your body naturally cools as you sleep, an overly warm room can interfere with that process.

In England, Cornwall Council’s cold-weather housing guidance says heating systems should be able to keep bathrooms at around 72°F, kitchen-dining areas at 70°F, and hallways at 66°F in cold weather.

How Much Money Can You Save by Turning Down the Heat?

According to the DOE, lowering your thermostat by 7 to 10°F for eight hours a day can cut heating and cooling costs by as much as 10% a year. Actual savings depend on your climate, home, and heating setup.

Raising the heat also increases energy use. The Public Utility Commission of Texas estimates that each extra degree of heating can boost energy consumption by about 6% to 8% in cold weather.

The key is finding a schedule that works for your routine. Brad Roberson, president of heating and cooling service company Aire Serv, said programming your thermostat around daily habits can help you stay comfortable when you are home and save energy when you are not.

A simple winter schedule could look like this:

• During the day: Keep the rooms you are using at around 68 to 70°F, adjusting within that range for comfort.
• At bedtime: Lower the temperature to match your sleeping preference. Cleveland Clinic recommends about 60 to 67°F for a bedroom.
• While you are away: If everyone is out for a full workday, reduce the temperature by 7 to 10°F for roughly eight hours. A programmable thermostat can bring the house back up before you return.

If you use a heat pump, check the thermostat instructions before making a large temperature drop. Reheating the home may rely on more expensive backup electric heat, so the DOE recommends using a thermostat suited to your system.

Why Can a Home Feel Cold at 68°F?

Drafts, weak insulation, and blocked vents can make a room feel chilly even when the thermostat says 68°F. It is worth checking those issues first. If a finished, insulated home office or bonus room still needs independent heating and cooling, a ductless mini-split can let you control that space separately.

Humidity also plays a role. The Environmental Protection Agency recommends keeping indoor humidity below 60%, ideally between 30% and 50%, to help prevent mold. If moisture is building up on your windows, dry the surfaces and deal with the excess moisture before using a humidifier.

Older adults, infants, and people in poor health may need warmer conditions, so the needs of everyone in the household should be considered before lowering the heat.

In general, keep the rooms you are using around 68 to 70°F when home and awake, and use a cooler bedroom range of about 60 to 67°F for sleep when that is appropriate. To save energy, a 7 to 10°F setback for roughly eight hours can help, as long as it works for your household and heating system.