Sleeping at Altitude in Denver: A Guide for People Who Train

Moved to Denver, or in town for a race? You've probably heard the altitude jokes. Some people notice it most at night. This post covers what the research actually says about sleeping at altitude and the simple things that are in your control. That includes the bedroom you sleep in.

How high is Denver, really?

Denver's official elevation is exactly one mile: 5,280 feet, or 1,609 meters, above sea level (City and County of Denver). That's where the "Mile High City" name comes from.

A lot of the sleep-at-altitude research uses sites higher than Denver, so Denver is a middle case: high enough that people talk about it, but lower than the 2,590 m (about 8,500 ft) site in the study the review highlights.

What research says about sleep at altitude

A 2015 review in the Journal of Applied Physiology looked at what's known and what isn't. It reports that people who live at low elevation "commonly report a poor sleep quality during the first few nights after arriving at high altitude." The most consistent change it reports in sleep structure was less slow-wave (deep) sleep (Bloch et al., 2015).

Two details matter here. First, the review focuses on the first few nights. Second, it compares a moderately high site of 2,590 m (about 8,500 ft) with a low one at 490 m. Denver is well below that higher site. The authors also say more research is needed on how acclimatization changes things.

The takeaway: if your first nights in Colorado feel off, you're not imagining it, and it's commonly reported. If you feel unwell at altitude, talk to a doctor.

Denver is dry. Plan for it.

Altitude isn't the only difference. Visit Denver puts it plainly: "The Mile High City is also extremely dry, so it is a good idea to drink more water than usual" (Visit Denver).

For people who train, that's easy to act on:
- Keep a water bottle by the bed and one in the gym bag.
- Drink through the day, not all at once before bed, so you're not up at 2 AM.
- Sweat sessions in a dry climate can sneak up on you. Refill after training, not just during it.

Set up a cooler bedroom

Temperature is one sleep factor you can control, at any elevation. The Sleep Foundation puts the best bedroom temperature for sleep at about 65°F. Most doctors recommend 65 to 68°F, and it varies a few degrees from person to person (Sleep Foundation). The same page notes that your body temperature naturally drops as you sleep.

Denver nights can cool off fast, but a lot of apartments and upstairs bedrooms hold heat. A few basics:
- Turn the thermostat down at night. Start around 65 to 68°F and adjust.
- Close the blinds during the day so the room doesn't bake in the sun.
- Use bedding that breathes, from the sheets to the pillow.
- Keep the routine steady. The Sleep Foundation also lists going to bed at the same time every night and keeping the room dark and quiet.

Training in your first weeks

The athlete sleep research is clear on one thing: sleep needs are individual. An expert consensus in the British Journal of Sports Medicine says a one-size-fits-all number "is unlikely ideal" and recommends an approach based on the athlete's own perceived sleep need (Walsh et al., 2020). It also notes that athletes often run into habitual short sleep (under 7 hours a night) and that travel and competition affect athlete sleep.

So if you've just moved here or flown in:
- Don't judge yourself on the first few nights. Track how you feel over a couple of weeks, not one bad night.
- Protect your sleep window. Pick a bedtime and wake time and hold them, including on rest days.
- Be honest about your sessions. If you slept badly, adjust the day's training instead of forcing a PR attempt.

For races and trails, see Training in Denver.

Heading up to the mountains

Ski weekends, hut trips and mountain races usually go higher than Denver, closer to the sites the research uses. If you're driving up Friday and going hard Saturday, build in an easy first day if you can. Bring the same water habits, and bring what helps you sleep, whether that's earplugs, an eye mask or your own pillow.

Your pillow at a mile high

We're a Denver company, and every MOSO pillow is assembled and finished in Denver.

The MOSO Black Performance Pillow is filled with viscose made from bamboo, blended with bamboo charcoal and tourmaline. The bamboo base is breathable and designed to sleep cool. The bamboo charcoal and tourmaline convert your body heat into far-infrared energy, which you don't feel as heat, and reflect it back to your body. It's a cool pillow.

There's no polyester in the fill or the ticking, and no microplastics. It's medium firm with a steady height, so it travels well in the back seat on a mountain weekend too.

• Standard/Queen, 18 × 26 in: $109 (2-pack $169)
• King, 18 × 36 in: $119 (2-pack $179)
• Charcoal or Silver

(Sizes from the product page; prices from the store.)

Denver: at your door today

Between Centennial and Westminster, free same-day hand delivery runs 7 days a week: orders placed by 1 PM MT arrive the same day, per our shipping policy. Elsewhere, free shipping over $99. New customers: HELLOMOSO takes 10% off.

Get the MOSO Black Performance Pillow →

Keep reading: Cooling Pillow for Hot Sleepers · A Pillow Without Polyester Fill · The science behind MOSO

— Team MOSO

FAQ

Is it normal to sleep badly when you first get to Denver?
Poor sleep in the first few nights at high altitude is commonly reported, according to a 2015 research review. Most of that research uses sites higher than Denver's 5,280 feet.

How long does it take to adjust to Denver's altitude?
There isn't one number. The research focuses on the first few nights, and the authors say more study is needed on acclimatization. Give yourself a couple of weeks before judging your sleep.

What temperature should my bedroom be in Denver?
The Sleep Foundation suggests about 65°F, within a 65 to 68°F range, at any elevation.

Why is everyone in Denver always drinking water?
It's dry. Visit Denver recommends drinking more water than usual.

Does MOSO deliver in Denver?
Yes. Between Centennial and Westminster, orders placed by 1 PM MT arrive the same day, 7 days a week, per our shipping policy.