A relaxing bedroom is a key element of a good night’s sleep, and temperature is one of the biggest influences on comfort. Adjusting the temperature of your room at 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 beneficial 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 Down During Sleep
According to the Sleep Foundation, the ideal bedroom temperature is approximately 65 degrees. Your specific preferences can have an impact, so anywhere between 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 take in information such as the amount 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, dark 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 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 little 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 in tune 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 can tell you that infants only know one way to express dissatisfaction.
Tips for Fine-Tuning Sleep Temperatures
If you’re having trouble reaching your ideal sleep temperature, there are a few pieces of HVAC equipment that can make all the difference. These systems are especially useful for families, because 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 adjust 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 want 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 provide fine-tuned comfort for single rooms or smaller areas. As the name implies, you don’t need any extra ductwork, which helps reduce installation costs. These compact systems are perfect 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 record how you use your HVAC system and offer the best day-to-day schedule. So, if you want a cooler bedroom at night, a smart thermostat will automatically cool things down at 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 Interstate Heating & Air Conditioning
If your HVAC system is the reason you can’t fall asleep, let Interstate Heating & Air Conditioning know. We can offer recommendations and quality products ideal for maintaining cozy nighttime temperatures. Schedule an appointment by calling us at 402-509-5940.