A relaxing bedroom is a crucial part of a good night’s sleep, and temperature is one of the strongest influences on comfort. Tweaking the temperature of your room each night by just a few degrees can benefit the length and quality of your sleep. But just like how people have varying comfort preferences, they also have varying preferences for sleep.
We’ll learn what temperatures are ideal for sleep and why. Then, we’ll provide some recommendations for HVAC equipment or accessories that may help improve sleep.
Your Body Is Designed to Cool Down During Sleep
According to the Sleep Foundation, the ideal bedroom temperature is around 65 degrees. Your specific preferences will have an impact, so anywhere between 63-67 is a good rule of thumb. But why is a cooler temperature more beneficial to sleep in?
Sleep happens in cycles, and this pattern is known as a circadian rhythm. Our bodies use information like 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 excessive heat while shivering is the muscles’ attempt to warm themselves up. When you don’t regulate the temperature of your bedroom, even little 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 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 may be too warm, and any parent can tell you that infants only know one way to show their dissatisfaction.
Tips for Fine-Tuning Sleep Temperatures
If you’re having trouble sustaining 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, since 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 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 convenient. Members of your family that like 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. Fortunately, a ductless mini split can deliver fine-tuned comfort for single rooms or smaller areas. As the name suggests, you don’t need any extra ductwork, which helps reduce installation costs. These compact systems are ideal 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 monitor how you use your HVAC system and generate the best daily 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 as well, expanding your control over the temperature in every room of the house.
Get a Good Night’s Sleep with Air Temperature Control
If your HVAC system is the reason you can’t fall asleep, let Air Temperature Control know. We can offer recommendations and quality products ideal for maintaining cozy nighttime temperatures. Schedule an appointment by calling us at 478-202-3170.