Inside the TikTok ‘cool room’ trend – and how to create one in your own home

If you’ve been scrolling through TikTok lately, you’ve probably seen the cool room trend.

Cold rooms—also known as cold air, CAD, or cold air dorms—are spacious, quiet, dimly lit areas in sorority and fraternity houses, furnished with multiple bunk beds to accommodate members. to sleep.

While members usually have private rooms for study and socializing, it is a tradition for them to sleep in cold rooms together to foster a sense of community.

These rooms typically sleep 20 people or more—and although they’ve been a staple of sorority and fraternity houses for decades, many people had never heard of these chilly rooms until they went viral on social media.

What is a cold room?

Coolrooms were inspired by sleeping porches, which were extremely popular in the early 1900s before air conditioning was widespread. They were furnished with beds so that the sleepers could enjoy a breeze at night during the hot summer.

Some of the larger sororities and fraternities have used these cold rooms to house many members when individual rooms were in short supply.

Today’s cold rooms are sparsely decorated with rows of bunk beds and have no nightstands or other furniture. There is no overhead lighting, and the windows are covered with curtains or shades.

The air conditioner runs on full blast 24/7 and is usually set to 65 degrees Fahrenheit or below.

“Bedtime” for adults

Sorority and fraternity members often stop by the cold room to catch a quick nap between classes or assignments.

“In today’s fast-paced, sleep-deprived world, napping isn’t just satisfying—it also has health benefits,” says sleep coach Elina Winnel, who’s known as “The Sleep Expert.” €

She says short 10- to 20-minute naps can quickly boost alertness, mood and performance, providing a valuable reset during the day without interfering with nighttime sleep.

“Meanwhile, longer naps of around 90 minutes allow for a full sleep cycle, helping with memory consolidation, physical recovery and increased creativity,” explains Winnel.

For those who stay up too late or pull all-nighters, napping is a good way to catch up on rest time.

“As more people struggle to meet their nightly sleep needs, incorporating sleep as a practical tool can help mitigate sleep debt while keeping the mind and body sharp,” says Winnel.

However, strategic timing is of the essence. Napping too late in the afternoon can disrupt your body’s circadian rhythm and make it harder to fall asleep at night, so be sure to watch the clock.

Why cool rooms make you sleep better

Cooler temperatures in a cool room “make it easier to fall asleep by supporting the body’s natural thermoregulation and circadian rhythms,” Winnel explains.

She says most people sleep best in environments around 60 to 68 degrees.

During sleep, your core temperature drops by 1 to 2 degrees, signaling to your brain that it’s time to rest.

“A cool environment helps maintain this decline, preventing overheating that can disrupt deep, restorative sleep,” explains Winnel.

Cooler temperatures can also help promote deeper stages of sleep, such as REM (rapid eye movement) sleep, which is essential for memory consolidation and general restfulness.

Darkness also facilitates good sleep

Supermodel Kendall Jenner once told Vogue that total darkness is essential to her sleep routine, declaring that “her blackout curtains are amazing.”

But why are blackout conditions so conducive to catching some zzz’s?

Even with your eyes closed, light can filter through your eyelids and lead to occasional awakenings.

“Blackout curtains help eliminate light disturbances, creating optimal conditions for deeper rest,” says Winnel. “There are no compromises here.â€

In addition, darkness triggers the release of melatonin, the hormone responsible for regulating sleep – so dark conditions should help you sleep.

Create your own cool room

You don’t have to live on a college campus or be in a sorority or fraternity to reap the benefits of a cold room.

Here are the top 10 ways to break the cold room atmosphere in your home.

1. Clean up the mess. A clean and simple environment can “minimize distractions, reduce stress and promote relaxation,” according to Winnel.
2. Adjust the thermostat. Aim for a room temperature between 60 and 67 degrees, which is generally considered optimal for sleep.
3. Get a fan. “Not only can it help lower the temperature, a fan can also create white noise, which can further aid sleep,” says Jennifer Polikoff, vice president of trend and design at Lush Decor Home in East Brunswick, NJ. .
4. Install shutters. This is priority no. 1, according to Winnell. “There are no compromises here,” she says.
5. Limit electronics. Keep electronics to a minimum in the bedroom, as they can generate heat and emit blue light, which can disrupt sleep.
6. Place a glass of water on your bedside table before bed. Staying hydrated can help regulate body temperature. “But avoid drinking too much before bed to minimize nighttime trips to the bathroom,” warns Polikoff.
7. Use a cooling pillow or mattress pad. Consider investing in a cooling mattress pad or gel-filled pillows designed to regulate temperature.
8. Choose the right bed. Choose light materials such as cotton or linen for sheets and blankets. Polikoff says to avoid heavy or synthetic fabrics that can trap heat at all costs.
9. Wear breathable pajamas. Choose those made from natural materials such as cotton, linen or silk, which keep you cool while you sleep.
10. Break a window. “If the weather is nice, open a window for fresh air—nature’s AC,” Winnel says.