The U.S. Department of Energy recommends setting your thermostat to 68°F (20°C) when you're home and awake, then lowering it by 7–10°F for 8 hours per day (while sleeping or away). This single adjustment saves approximately 10% on annual heating costs — about $80–$120/year for the average household. Every 1°F you lower the thermostat below 70°F saves roughly 1–3% on your heating bill, depending on climate severity and home insulation.
Here's the data on exactly how much each degree saves, the best temperature schedules, and how to stay comfortable while cutting costs.
Savings Per Degree: The Data
The 1–3% rule explained: The DOE estimates that for every 1°F you lower the thermostat for 8 hours, you save approximately 1% on your heating bill. If you lower it for the full 24 hours, savings are closer to 3% per degree. The actual percentage depends on the temperature difference between inside and outside — savings are greater in mild climates and less in extreme cold because the heating load is proportionally larger.
Recommended Temperature Schedules
Schedule 1: Standard (Working Adults, No Pets)
Estimated savings: 12–15% vs. maintaining 68°F 24/7, or about $100–$200/year.
Schedule 2: Work From Home
Estimated savings: 6–8% vs. maintaining 68°F 24/7, or about $50–$120/year.
Schedule 3: Family with Small Children
Estimated savings: 4–6% vs. maintaining 70°F 24/7. The pediatric recommendation is to keep sleeping areas between 65–70°F for infants and toddlers.
Schedule 4: Maximum Savings
Estimated savings: 20–25% vs. maintaining 70°F 24/7, or about $160–$375/year. This schedule requires warm clothing indoors and quality bedding.
Don't set the thermostat below 55°F when away for extended periods (like vacations). Below 55°F, you risk frozen pipes — especially near exterior walls, in crawl spaces, or in poorly insulated areas. Pipe repairs from freezing can cost $1,000–$10,000+. The $10–$20 in heating costs to maintain 55°F during a week-long trip is cheap insurance.
Smart Thermostats: Automated Savings
Smart thermostats (Ecobee, Google Nest, Honeywell T9) automate temperature schedules and learn your patterns. The typical energy savings from a smart thermostat:
The biggest savings from a smart thermostat come from the geofencing feature — the thermostat detects when you leave and automatically adjusts the temperature, then restores it when you return. If your schedule is irregular (varying work hours, travel), geofencing captures savings that a fixed schedule misses.
Temperature and Health Considerations
Not everyone should follow the standard 68°F recommendation. Certain populations need warmer settings:
Elderly adults (65+): The WHO recommends indoor temperatures of at least 64°F (18°C) for healthy elderly adults and 70°F (21°C) for elderly adults who are frail, ill, or have limited mobility. Cold indoor temperatures increase the risk of hypothermia, cardiovascular events, and respiratory illness in older adults.
Infants and toddlers: The American Academy of Pediatrics recommends sleeping room temperatures of 68–72°F for infants. Overheating is a SIDS risk factor, so avoid going above 72°F — but below 65°F can cause discomfort and sleep disruption.
People with chronic illness: Conditions like Raynaud's disease, arthritis, and cardiovascular disease can be aggravated by cold indoor temperatures. Consult with your healthcare provider about appropriate indoor temperature ranges.
Comfort Without Cranking the Heat
These strategies help you feel comfortable at lower thermostat settings:
Use ceiling fans in reverse. Set ceiling fans to clockwise rotation on low speed. This pushes warm air (pooled at the ceiling) back down to living level without creating a draft. You can feel 2–3°F warmer without touching the thermostat.
Layer clothing. A good sweater or fleece adds roughly 3–4°F of perceived warmth. Warm socks, slippers, and a base layer make 66°F feel like 70°F.
Use heated blankets or mattress pads. An electric blanket uses 50–200 watts — costing $0.01–$0.03 per hour — far less than heating your entire home an extra degree. Use it to maintain sleep comfort while setting back the thermostat.
Cook and bake. Using your oven adds free heat to your home. Opening the oven door after cooking (once it's off) lets residual heat warm the kitchen.
Seal drafts. Cold air infiltration near windows, doors, and outlets makes you feel colder than the room temperature suggests. Draft stoppers under doors ($5–$10), outlet insulation gaskets ($0.50 each), and window film kits ($10–$20 per window) are inexpensive and immediately noticeable.
Real-World Examples
Example 1: The Chens — Simple Setback in Cleveland, OH The Chens had been keeping their thermostat at 72°F around the clock. Annual gas heating cost: $1,450. They programmed a simple schedule: 68°F when home, 62°F at night and when away. Their heating cost dropped to $1,220 — a savings of $230/year (16%). The adjustment took about a week to get used to, and they added a warm fleece blanket on the couch for evening TV time.
Example 2: The Nguyens — Smart Thermostat in Atlanta, GA The Nguyens installed a Google Nest thermostat ($230). With irregular schedules (one works from home, one commutes), the Nest's learning algorithm and geofencing automatically set back the temperature when no one was home. Annual savings: $145 on a $920 heating bill (16%). The Nest paid for itself in under 2 years.
Example 3: The O'Briens — Frozen Pipe Lesson in Burlington, VT The O'Briens set their thermostat to 50°F while on a 10-day vacation in January. A pipe in the exterior wall of their kitchen froze and burst, causing $6,500 in water damage. Their insurance covered most of it, but the deductible, hassle, and temporary displacement were significant. They now never set below 58°F when traveling — the extra $15–$20 in heating costs is trivial compared to the risk.
Key Takeaways
- 68°F when home, 60–62°F when sleeping or away is the optimal balance of comfort and savings for most adults.
- Every 1°F lower saves approximately 1–3% on heating costs, depending on climate and setback duration.
- A 7–10°F setback for 8 hours/day saves about 10% — roughly $80–$200/year for a typical home.
- Smart thermostats save an additional 5–15% through automated scheduling and geofencing — the best ROI home upgrade under $250.
- Never set below 55°F when away to prevent frozen pipes. 58°F is a safer minimum in cold climates.
- Elderly adults need at least 64–70°F and infants need 68–72°F for health and safety.
- Comfort strategies (ceiling fans, warm clothing, heated blankets, draft sealing) let you feel comfortable at lower settings.
Frequently Asked Questions
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