Discover TikTok's 'cold room' trend – and how to create one in your home

If you’ve scrolled through TikTok recently, you’ve probably seen it cold rooms trending.

Cold rooms, also called cold air dormitories, CADs or cold air, are spacious, quiet, and dimly lit areas in sororities and fraternity houses, furnished with multiple bunk beds for members to sleep.

Although members typically have private rooms for studying and socializing, it is a tradition for them to sleep together in cold rooms to promote a sense of community.

These rooms normally hold 20 people or more – and even though they’ve been a staple of sorority houses for decades, many people had never heard of these cold rooms until they went viral on social media.

What is a cold room?

Cold rooms are inspired by sleeping porches, which were extremely popular in the early 20th century, before air conditioning was widespread. They were equipped with beds so that sleepers could enjoy a night breeze during the hot summers.

Some of the larger sororities and fraternities have used these cold rooms to house many members when there was a shortage of individual rooms.

The current cold rooms are sparsely furnished with rows of bunk beds and have no chests of drawers or other furniture. There is no ceiling lighting and the windows are covered with blackout curtains or shades.

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

‘Nap time’ for adults

Members of sororities and fraternities often stop by the cold room to take a nap between classes or assignments.

“In today’s fast-paced, sleep-deprived world, napping isn’t just bliss – it also has health benefits,” says sleep coach Elina Winnel, known as “The sleep expert.”

She says short naps of 10 to 20 minutes can quickly improve alertness, mood and performance, providing a valuable reset during the day without disrupting nighttime sleep.

“Meanwhile, longer naps of around 90 minutes provide a full sleep cycle, which promotes memory consolidation, physical recovery and increases creativity,” Winnel explains.

For those who stay up too late or sleep through the night, naps are a great way to catch up on rest.

“As more people struggle to meet their nighttime sleep needs, incorporating naps as a practical tool can help reduce sleep debt, keeping both body and mind sharp,” says Winnel.

However, strategic timing is crucial. Napping too late in the afternoon can disrupt the body’s biological rhythm and make it harder to fall asleep at night, so watch the clock.

Why cold rooms make you sleep better

The cooler temperatures in a cold 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 an environment of 60 to 68 degrees.

During sleep, your core temperature drops by 1 to 2 degrees, which signals to your brain that it is time to rest.

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

Lower temperatures can also help promote deeper stages of sleep, such as REM (rapid eye movement) sleep, which is crucial for memory consolidation and overall rest.

Darkness also promotes good sleep

Supermodel Kendall Jenner once said it Fashion that total darkness is essential to her sleep routine, stating that her “blackout curtains are great.”

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

Even if you have your eyes closed, light can filter through your eyelids and occasionally cause you to wake up.

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

Additionally, darkness triggers the production of melatonin, the hormone responsible for regulating sleep, so blackout conditions should make you tired.

Create your own cooling space

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

Here are the top 10 ways to hack the atmosphere in your own home.

Clean up the mess. A clean, simple environment can “minimize distractions, reduce stress and promote relaxation,” Winnel says.
Adjust the thermostat. Aim for a room temperature between 60 and 67 degrees, which is generally considered optimal for sleeping.
Buy a fan. “Not only can it help lower the temperature, a fan can also create white noise, which can further promote sleep,” says Jennifer Polikoff, vice president of trend and design at Lush Decor Home in East Brunswick, NJ.
Install blackout curtains. According to Winnel, this is priority number 1. “There are no compromises here,” she says.
Limit electronics. Keep electronic devices in the bedroom to a minimum, as they can generate heat and emit blue light, which can disrupt sleep.
Put a glass of water on your bedside table before going to bed. Staying hydrated can help regulate body temperature. “But don’t drink too much right before bed to minimize nighttime trips to the bathroom,” Polikoff warns.
Use a cooling mattress or pillow. Consider investing in a cooling mattress or gel-infused pillows designed to regulate temperature.
Choose the right bedding. Choose lightweight materials such as cotton or linen for sheets and blankets. Polikoff says you should avoid heavy or synthetic fabrics that can trap heat at all costs.
Wear breathable pajamas. Choose models made from natural materials such as cotton, linen or silk, which will keep you cool while you sleep.
Crack a window. “If the weather plays a role, open a window for fresh air: nature’s air conditioning,” says Winnel.