A comfortable bedroom is a key element of a good night’s sleep, and temperature is one of the largest influences on comfort. Tweaking 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 varying comfort preferences, they also have varying preferences for sleep.
We’ll learn what temperatures are ideal 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 can have an impact, so anywhere around 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 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 dissipates 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 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 account. Heavy layers may 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 sustaining your ideal sleep temperature, there are a few pieces of HVAC equipment that can make a noticeable difference. These systems are particularly useful for families, since different preferences can lead to butting heads over the nighttime thermostat setting.
Zoning systems: a zoning system has a series of dampers and levers in your ductwork to redirect 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 want 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 additional ductwork, which helps reduce installation costs. These compact systems are ideal for rooms near unfinished spaces like the garage or attic.
Smart thermostats: these programmable thermostats are one of the most convenient ways to make precise, energy efficient improvements to the indoor temperature. Intelligent programming can learn how you use your HVAC system and create the best daily 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, expanding your control over the temperature in every room of the house.
Get a Good Night’s Sleep with Air Service Co.
If your HVAC system is the reason you can’t fall asleep, let Air Service Co. know. We can offer recommendations and quality products ideal for maintaining comfortable nighttime temperatures. Schedule an appointment by calling us at 918-212-8943.