A relaxing bedroom is a key aspect 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 benefit the length and quality of your sleep. But just like how people have varying comfort preferences, they also have different preferences for sleep.
We’ll discuss what temperatures are better for sleep and why. Then, we’ll share some suggestions for HVAC equipment or accessories that can 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 can 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 such as the quantity 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 interprets cooler temperatures as a better environment for sleep. This is why a cooler, darker bedroom is easier to fall asleep in than a room that’s hot and well-lit.
As you fall asleep, your body slows 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 minor 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 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 could be too warm, and any parent can tell you that infants only have 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 all the difference. These products are particularly useful for families, as different preferences can lead to disagreeing 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 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 current equipment and personal preferences just aren’t compatible. Fortunately, a ductless mini split can offer 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 great 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 record how you use your HVAC system and suggest the best day-to-day schedule. So if you like a cooler bedroom at night, a smart thermostat can automatically cool things down around 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 Appalachian Heating
If your HVAC system is the reason you can’t fall asleep, let Appalachian Heating know. We can offer suggestions and quality products perfect for maintaining comfortable nighttime temperatures. Schedule an appointment by calling us at 304-707-0600.