A cozy bedroom is an important part of a good night’s sleep, and temperature is one of the strongest 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 different comfort preferences, they also have varying preferences for sleep.
We’ll discuss what temperatures are beneficial for sleep and why. Then, we’ll share some recommendations 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 approximately 65 degrees. Your personal preferences will 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 happens in cycles, and this pattern is known as a circadian rhythm. Our bodies take in 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 dissipates at night, the circadian rhythm can interpret 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 slows a lot of automatic processes that help maintain 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 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 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 account. Heavy layers can 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 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 specific room or space in your home, a zoning system makes it quick and convenient. Members of your family that enjoy 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. Luckily, a ductless mini split can deliver fine-tuned comfort for single rooms or smaller areas. As the name implies, you don’t need any extra 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 simplest ways to make precise, energy efficient adjustments to the indoor temperature. Intelligent programming can monitor how you use your HVAC system and create the best day-to-day schedule. So if you enjoy a cooler bedroom at night, a smart thermostat can automatically cool things down near 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 Jack's Heating, Cooling, Stoves & Fireplaces
If your HVAC system is the reason you can’t fall asleep, let Jack's Heating, Cooling, Stoves & Fireplaces know. We can offer recommendations and quality products perfect for maintaining cozy nighttime temperatures. Schedule an appointment by calling us at 308-321-4703.