A comfortable bedroom is an important aspect of a good night’s sleep, and temperature is one of the biggest influences on comfort. Adjusting the temperature of your room at 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 varying preferences for sleep.
We’ll discuss what temperatures are better for sleep and why. Then, we’ll provide 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 will have an impact, so anywhere between 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 like 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 dissipates at night, the circadian rhythm interprets cooler temperatures as a better environment for sleep. This is why a cooler, dark bedroom is easier to sleep 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 minor 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 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 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 systems are especially useful for families, as different preferences can lead to butting heads 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 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. Luckily, a ductless mini-split can generate 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 great for rooms adjacent to 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 monitor how you use your HVAC system and suggest the best day-to-day schedule. So, if you want a cooler bedroom each night, a smart thermostat will automatically cool things down at 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 Air Alliance Team
If your HVAC system is the reason you can’t fall asleep, let Air Alliance Team know. We can offer suggestions and quality products ideal for maintaining comfortable nighttime temperatures. Schedule an appointment by calling us at 636-206-4584.