A comfortable bedroom is a key aspect 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 increase 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 beneficial for sleep and why. Then, we’ll offer some suggestions 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 approximately 65 degrees. Your specific preferences should have an impact, so anywhere within 63-67 is a good rule of thumb. But why is a cooler temperature more beneficial to sleep in?
Sleep occurs 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 needed 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, dark 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 balance your internal temperature. For example, sweating helps dissipate excess 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 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 best, but make sure you’re also taking sleepwear and blankets into account. Heavy layers may be too warm, and any parent will tell you that infants only know one way to express dissatisfaction.
Tips for Fine-Tuning Sleep Temperatures
If you’re having trouble sustaining 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 butting heads over the nighttime thermostat setting.
Zoning systems: A zoning system has a series of dampers and levers in your ductwork to adjust 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. Thankfully, 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 save on installation costs. These compact systems are perfect for rooms near 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 learn how you use your HVAC system and offer the best day-to-day schedule. So, if you enjoy a cooler bedroom every night, a smart thermostat can 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 Pepper AC & Heat
If your HVAC system is the reason you can’t fall asleep, let Pepper AC & Heat know. We can offer recommendations and quality products perfect for maintaining comfortable nighttime temperatures. Schedule an appointment by calling us at 940-202-1184.