A relaxing bedroom is a key part of a good night’s sleep, and temperature is one of the biggest influences on comfort. Adjusting the temperature of your room every 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 discuss what temperatures are ideal for sleep and why. Then, we’ll share some ideas for HVAC equipment or accessories that might 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 should have an impact, so anywhere within 63-67 is a good rule of thumb. But why is a cooler temperature easier to sleep in?
Sleep happens in cycles, and this pattern is called the circadian rhythm. Our bodies use information including the amount of light and heat around us to keep the circadian rhythm balanced with what’s needed 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 fall asleep 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 regulate 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 small changes can be influential 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 best, but make sure you’re also taking sleepwear and blankets into consideration. Heavy layers could be too warm, and any parent will tell you that infants only have one way to show their dissatisfaction.
Tips for Fine-Tuning Sleep Temperatures
If you’re having trouble finding your ideal sleep temperature, there are a few pieces of HVAC equipment that can make a noticeable difference. These systems are especially useful for families, as 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 adjust 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 prefer 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. Thankfully, a ductless mini-split can provide fine-tuned comfort for single rooms or smaller areas. As the name suggests, 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 easiest ways to make precise, energy-efficient improvements to the indoor temperature. Intelligent programming can record how you use your HVAC system and offer the best daily schedule. So, if you like a cooler bedroom each night, a smart thermostat can automatically cool things down around 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 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 ideal for maintaining comfortable nighttime temperatures. Schedule an appointment by calling us at 515-207-6569.