The short version
What sleeping bag do you need for a Nepal trek? Guide to temperature ratings by altitude and season, whether to rent or buy, liners, and how to stay warm in cold teahouse rooms.
- Teahouse rooms are unheated and nights drop well below freezing — a properly rated bag is essential for sleep, which drives acclimatisation and energy.
- Match the rating to altitude: 0°C for low treks, -5 to -10°C for mid, and a -15 to -20°C comfort-rated bag for high treks like EBC and ABC.
- Always read the comfort rating, not the extreme/survival rating, which is marketing.
- For a one-off trek, rent a quality down bag in Kathmandu or Pokhara for ~$1–2/day instead of buying a $200–400 bag, and pack a liner for extra warmth and hygiene.
Why the sleeping bag matters
Teahouse rooms are unheated, and at altitude nights drop well below freezing. Teahouses provide blankets, but a properly rated sleeping bag is the difference between sleeping soundly and shivering all night — and good sleep is essential for acclimatisation and energy.
What rating do you need?
Match the bag to your trek's maximum altitude and season:
Low-altitude treks (under 3,000m, e.g. Ghandruk): a 0°C comfort-rated bag, or even a liner plus teahouse blankets, is enough.
Mid-altitude (3,000–4,000m, e.g. Poon Hill, Langtang): a -5 to -10°C bag.
High-altitude (EBC, ABC, Annapurna Circuit, 4,000–5,500m): a -15 to -20°C comfort-rated bag is standard.
Winter treks: go warmer still (-20°C or below).
Note: pay attention to the comfort rating, not the extreme/survival rating, which is marketing.
A 0°C comfort-rated bag, or even a liner plus teahouse blankets, is enough for low treks like Ghandruk.
A -5 to -10°C bag for mid-altitude treks such as Poon Hill and Langtang.
A -15 to -20°C comfort-rated bag is standard for high treks like EBC, ABC and the Annapurna Circuit.
Go warmer still — a -20°C or below comfort-rated bag for cold-season trekking.
Always choose a bag by its comfort rating, not the extreme or survival rating. The extreme figure is essentially marketing — it describes the temperature at which you survive, shivering, not the one at which you sleep.
Rent or buy?
For a one-off trek, rent. Gear shops in Kathmandu (Thamel) and Pokhara (Lakeside) rent rated down sleeping bags for around $1–2/day — far cheaper than buying a $200–400 bag you'll rarely use. If you trek often or are particular about hygiene, buy your own. Down packs smaller and lighter; synthetic is cheaper and handles damp better.
Renting a rated down bag in Thamel (Kathmandu) or Lakeside (Pokhara) costs around $1–2/day — far less than a $200–400 purchase you'll rarely use. Buy your own only if you trek often or are particular about hygiene.
Use a liner
A sleeping bag liner (silk or thermal) adds warmth (a few degrees), keeps your bag clean (important with rentals), and can be used alone in warm teahouses. Lightweight and worth packing.
Staying warm at night
Beyond the bag: wear clean, dry thermal base layers and dry socks to bed (never the sweaty ones you trekked in); wear a beanie (you lose a lot of heat from your head); fill a water bottle with hot water as a bed-warmer; eat a good dinner (your body needs fuel to generate heat); and add teahouse blankets on top of your bag for extra insulation.
The bottom line
For most high treks, a -15 to -20°C comfort-rated bag plus a liner keeps you warm. Rent quality in Kathmandu or Pokhara for a one-off trip, mind the comfort (not extreme) rating, and use the warmth tricks above for sound sleep at altitude.
What temperature sleeping bag do I need for Everest Base Camp?
A -15 to -20°C comfort-rated bag is standard for high treks like EBC and ABC. Add a silk or thermal liner for a few extra degrees of warmth and to keep a rented bag clean.
Should I rent or buy a sleeping bag in Nepal?
For a one-off trek, rent — gear shops in Kathmandu and Pokhara rent quality down bags for around $1–2/day, far cheaper than buying. Buy your own only if you trek frequently or prefer your own gear for hygiene.
A sleeping bag is just one part of staying warm and packing smart — see our full Nepal trekking packing list for layering and the rest of your kit, and the beginner's guide to trekking in Nepal if it's your first trip. Planning a high route? Read the Everest Base Camp trek guide or contact our team.
Written by
Travel Himalaya Nepal
Pokhara-based, NMA-certified trekking guides. We’ve led 5,000+ treks across the Annapurna and Everest regions since 1998 — every word here comes from the trail. Meet the team →
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