A cozy bedroom is a key element of a good night’s sleep, and temperature is one of the strongest influences on comfort. Tweaking 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 review what temperatures are better for sleep and why. Then, we’ll provide some ideas 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 around 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 easier to sleep in?
Sleep happens in cycles, and this pattern is called the circadian rhythm. Our bodies take in information such as the amount of light and heat around us to keep the circadian rhythm in balance with what’s necessary 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 sleep 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 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 little 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 in tune 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 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 reaching your ideal sleep temperature, there are a few pieces of HVAC equipment that can make a noticeable difference. These products are especially useful for families, because different preferences can lead to disagreeing over the nighttime thermostat setting.
Zoning systems: a zoning system employs 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 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 deliver 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 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 adjustments to the indoor temperature. Intelligent programming can record how you use your HVAC system and establish the best daily schedule. So if you like a cooler bedroom each night, a smart thermostat can automatically cool things down at bedtime. They’re compatible with zoning systems and mini splits as well, bolstering your control over the temperature in every room of the house.
Get a Good Night’s Sleep with Bain Heating & Air Conditioning, Inc
If your HVAC system is the reason you can’t fall asleep, let Bain Heating & Air Conditioning, Inc know. We can offer suggestions and quality products perfect for maintaining comfortable nighttime temperatures. Schedule an appointment by calling us at 256-270-1196.