A comfortable bedroom is a crucial element of a good night’s sleep, and temperature is one of the strongest influences on comfort. Fine-tuning the temperature of your room each night by just a few degrees can improve the length and quality of your sleep. But just like how people have different comfort preferences, they also have different preferences for sleep.
We’ll review what temperatures are ideal for sleep and why. Then, we’ll offer some suggestions for HVAC equipment or accessories that might help improve sleep.
Your Body Is Designed to Cool Off During Sleep
According to the Sleep Foundation, the ideal bedroom temperature is about 65 degrees. Your personal preferences should have an impact, so anywhere within 63-67 is a good rule of thumb. But why is a cooler temperature easier to sleep in?
Sleep occurs in cycles, and this pattern is called the circadian rhythm. Our bodies take in information including the quantity of light and heat around us to keep the circadian rhythm in balance with what’s necessary for healthy sleep. Since the sun’s warmth disappears at night, the circadian rhythm can interpret cooler temperatures as a better environment for sleep. This is why a cooler, darker bedroom is easier to fall asleep in than a room that’s hot and well-lit.
As you fall asleep, your body shuts down a lot of automatic processes that help maintain your internal temperature. For example, sweating helps dissipate excessive heat while shivering is the muscles’ way of warming themselves up. When you don’t regulate the temperature of your bedroom, even small changes can be influential enough to wake you up.
Keep Bedrooms Warmer for Infants and the Elderly
Infant children are still developing, and their smaller bodies are more sensitive to changes in temperature. Slightly warmer temperatures around 67-69 degrees are ideal, but make sure you’re also taking sleepwear and blankets into consideration. Heavy layers could be too warm, and any parent will tell you that infants only have one way to show their dissatisfaction.
Tips for Fine-Tuning Sleep Temperatures
If you’re having trouble reaching your ideal sleep temperature, there are a few pieces of HVAC equipment that can make a noticeable difference. These products are particularly useful for families, because different preferences can lead to disagreements over the nighttime thermostat setting.
Zoning systems: A zoning system has a series of dampers and levers in your ductwork to alter the direction of airflow. If you want to adjust the temperature for a specific room or space in your home, a zoning system makes it fast and easy. Members of your family that enjoy extra heat or air conditioning at night can use a zoning system to provide their ideal sleep temperature.
Ductless mini-splits: Sometimes existing equipment and personal preferences just aren’t compatible. Thankfully, a ductless mini-split can provide fine-tuned comfort for single rooms or smaller areas. As the name implies, you don’t need any extra ductwork, which helps save on installation costs. These compact systems are great for rooms near unfinished spaces like the garage or attic.
Smart thermostats: These programmable thermostats are one of the simplest ways to make precise, energy-efficient improvements to the indoor temperature. Intelligent programming can record how you use your HVAC system and establish the best day-to-day schedule. So, if you like a cooler bedroom at night, a smart thermostat will automatically cool things down near bedtime. They’re compatible with zoning systems and mini-splits too, bolstering your control over the temperature in every room of the house.
Get a Good Night’s Sleep with US Air Heating and Cooling
If your HVAC system is the reason you can’t fall asleep, let US Air Heating and Cooling know. We can offer recommendations and quality products ideal for maintaining cozy nighttime temperatures. Schedule an appointment by calling us at 803-220-0761.