A cozy bedroom is a key part of a good night’s sleep, and temperature is one of the strongest influences on comfort. Tweaking the temperature of your room at 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 review what temperatures are better for sleep and why. Then, we’ll offer some recommendations for HVAC equipment or accessories that could 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 personal preferences can 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 known as a circadian rhythm. Our bodies use information like the amount of light and heat around us to keep the circadian rhythm in sync 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 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 excessive heat while shivering is the muscles’ way of warming 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 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 can 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 particularly useful for families, because different preferences can lead to disagreements over the nighttime thermostat setting.
Zoning systems: A zoning system has 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 quick and easy. Members of your family that prefer 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 new ductwork, which helps save on 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 most convenient ways to make precise, energy-efficient adjustments to the indoor temperature. Intelligent programming can record how you use your HVAC system and suggest 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, expanding 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 recommendations and quality products perfect for maintaining comfortable nighttime temperatures. Schedule an appointment by calling us at 515-278-2900.