A cozy bedroom is a key aspect of a good night’s sleep, and temperature is one of the largest influences on comfort. Adjusting the temperature of your room every night by just a few degrees can increase the length and quality of your sleep. But just like how people have varying comfort preferences, they also have different preferences for sleep.
We’ll review what temperatures are ideal for sleep and why. Then, we’ll provide some ideas for HVAC equipment or accessories that can help improve sleep.
Your Body Is Designed to Cool Down During Sleep
According to the Sleep Foundation, the ideal bedroom temperature is approximately 65 degrees. Your specific preferences will have an impact, so anywhere around 63-67 is a good rule of thumb. But why is a cooler temperature better to sleep in?
Sleep happens in cycles, and this pattern is called the circadian rhythm. Our bodies use information such as the amount of light and heat around us to keep the circadian rhythm in balance with what’s required 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, dark bedroom is easier to fall asleep in than a room that’s hot and well-lit.
As you fall asleep, your body stops a lot of automatic processes that help balance your internal temperature. For example, sweating helps dissipate excess heat while shivering is the muscles’ attempt to warm themselves up. When you don’t regulate the temperature of your bedroom, even small changes can be strong enough to wake you up.
Keep Bedrooms Warmer for Infants and the Elderly
Infant children are still developing, and their smaller bodies are more in tune to changes in temperature. Slightly warmer temperatures around 67-69 degrees are ideal, but make sure you’re also taking sleepwear and blankets into account. Heavy layers could be too warm, and any parent will tell you that infants only have one way to express dissatisfaction.
Tips for Fine-Tuning Sleep Temperatures
If you’re having trouble finding your ideal sleep temperature, there are a few pieces of HVAC equipment that can make all the difference. These systems are particularly useful for families, as different preferences can lead to disagreements over the nighttime thermostat setting.
Zoning systems: a zoning system uses a series of dampers and levers in your ductwork to redirect airflow. If you want to adjust the temperature for a particular room or space in your home, a zoning system makes it quick and convenient. Members of your family that want extra heat or air conditioning at night can use a zoning system to provide their ideal sleep temperature.
Ductless mini splits: sometimes current equipment and personal preferences just aren’t compatible. Thankfully, a ductless mini split can offer fine-tuned comfort for single rooms or smaller areas. As the name implies, you don’t need any new ductwork, which helps lower installation costs. These compact systems are perfect for rooms adjacent to unfinished spaces like the garage or attic.
Smart thermostats: these programmable thermostats are one of the easiest ways to make precise, energy efficient improvements to the indoor temperature. Intelligent programming can learn how you use your HVAC system and create the best day-to-day schedule. So if you enjoy a cooler bedroom each night, a smart thermostat will automatically cool things down at bedtime. They’re compatible with zoning systems and mini splits too, expanding your control over the temperature in every room of the house.
Get a Good Night’s Sleep with Stephen Hurst Pack Heating and Cooling, Inc
If your HVAC system is the reason you can’t fall asleep, let Stephen Hurst Pack Heating and Cooling, Inc know. We can offer suggestions and quality products ideal for maintaining comfortable nighttime temperatures. Schedule an appointment by calling us at 740-474-5940.