A cozy bedroom is a key aspect of a good night’s sleep, and temperature is one of the strongest influences on comfort. Fine tuning the temperature of your room each 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 provide some ideas for HVAC equipment or accessories that could 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 specific preferences should have an impact, so anywhere around 63-67 is a good rule of thumb. But why is a cooler temperature better to sleep in?
Sleep occurs in cycles, and this pattern is known as a circadian rhythm. Our bodies use information including the quantity of light and heat around us to keep the circadian rhythm in balance with what’s required 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’ way of warming themselves up. When you don’t regulate the temperature of your bedroom, even minor 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 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 can 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 big difference. These systems are especially useful for families, since 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 redirect 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 like 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. Thankfully, a ductless mini split can deliver 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 ideal 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 improvements to the indoor temperature. Intelligent programming can monitor how you use your HVAC system and generate the best day-to-day schedule. So if you prefer a cooler bedroom each night, a smart thermostat can automatically cool things down near bedtime. They’re compatible with zoning systems and mini splits too, bolstering your control over the temperature in every room of the house.
Get a Good Night’s Sleep with Dearing's Service & Solutions
If your HVAC system is the reason you can’t fall asleep, let Dearing's Service & Solutions know. We can offer suggestions and quality products perfect for maintaining comfortable nighttime temperatures. Schedule an appointment by calling us at 812-200-5844.