What's the Best Temperature for Sleeping?

February 28, 2022

A relaxing bedroom is a crucial part of a good night’s sleep, and temperature is one of the largest influences on comfort. Tweaking the temperature of your room every 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 beneficial for sleep and why. Then, we’ll offer some recommendations 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 more beneficial to sleep in?

Sleep occurs in cycles, and this pattern is known as a circadian rhythm. Our bodies take in information like the quantity of light and heat around us to keep the circadian rhythm in sync with what’s needed for healthy sleep. Since the sun’s warmth disappears at night, the circadian rhythm interprets 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 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 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 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 may be too warm, and any parent will tell you that infants only know one way to show their 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 noticeable difference. These products are especially useful for families, as different preferences can lead to butting heads over the nighttime thermostat setting.

Zoning systems: a zoning system employs a series of dampers and levers in your ductwork to alter the direction of airflow. If you want to adjust the temperature for a particular 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 current 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 implies, you don’t need any additional ductwork, which helps save on 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 learn how you use your HVAC system and establish the best day-to-day schedule. So if you enjoy a cooler bedroom each night, a smart thermostat can automatically cool things down close to bedtime. They’re compatible with zoning systems and mini splits too, enhancing your control over the temperature in every room of the house.

Get a Good Night’s Sleep with Kohles & Bach Heating & Cooling

If your HVAC system is the reason you can’t fall asleep, let Kohles & Bach Heating & Cooling know. We can offer suggestions and quality products perfect for maintaining comfortable nighttime temperatures. Schedule an appointment by calling us at 515-207-6569.