A comfortable bedroom is an important element of a good night’s sleep, and temperature is one of the largest influences on comfort. Tweaking the temperature of your room each night by just a few degrees can increase the length and quality of your sleep. But just like how people have different 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 Off During Sleep
According to the Sleep Foundation, the ideal bedroom temperature is around 65 degrees. Your specific preferences will have an impact, so anywhere within 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 amount 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 disappears 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 stops a lot of automatic processes that help regulate your internal temperature. For example, sweating helps dissipate excess 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 strong 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 ideal, but make sure you’re also taking sleepwear and blankets into account. Heavy layers could be too warm, and any parent will tell you that infants only know 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, since different preferences can lead to butting heads over the nighttime thermostat setting.
Zoning systems: A zoning system uses a series of dampers and levers in your ductwork to alter the direction of 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 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. Luckily, a ductless mini-split can offer 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 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 record how you use your HVAC system and establish the best day-to-day schedule. So, if you prefer a cooler bedroom at night, a smart thermostat will automatically cool things down around bedtime. They’re compatible with zoning systems and mini-splits too, enhancing 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 recommendations and quality products ideal for maintaining cozy nighttime temperatures. Schedule an appointment by calling us at 304-707-0600.