A comfortable bedroom is a key element of a good night’s sleep, and temperature is one of the strongest influences on comfort. Tweaking 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 discuss what temperatures are better for sleep and why. Then, we’ll offer some ideas 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 better to sleep in?
Sleep happens in cycles, and this pattern is known as a circadian rhythm. Our bodies take in information like the amount of light and heat around us to keep the circadian rhythm in balance with what’s needed for healthy sleep. Since the sun’s warmth dissipates 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 sleep 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 excess 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 noticeable enough to wake you up.
Keep Bedrooms Warmer for Infants and the Elderly
Infant children are still developing, and their smaller bodies are more reactive to changes in temperature. Slightly warmer temperatures around 67-69 degrees are best, but make sure you’re also taking sleepwear and blankets into account. Heavy layers may 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 maintaining your ideal sleep temperature, there are a few pieces of HVAC equipment that can make a big difference. These products are particularly useful for families, as different preferences can lead to disagreeing over the nighttime thermostat setting.
Zoning systems: a zoning system uses a series of dampers and levers in your ductwork to adjust airflow. If you want to adjust the temperature for a specific room or space in your home, a zoning system makes it quick and easy. 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. Luckily, 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 useful 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 adjustments 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 enjoy a cooler bedroom every night, a smart thermostat can automatically cool things down near bedtime. They’re compatible with zoning systems and mini splits as well, bolstering your control over the temperature in every room of the house.
Get a Good Night’s Sleep with A&M Heating & Cooling LLC
If your HVAC system is the reason you can’t fall asleep, let A&M Heating & Cooling LLC know. We can offer suggestions and quality products ideal for maintaining cozy nighttime temperatures. Schedule an appointment by calling us at 520-200-1048.