A cozy bedroom is a crucial element of a good night’s sleep, and temperature is one of the biggest influences on comfort. Tweaking 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 different preferences for sleep.
We’ll discuss what temperatures are beneficial for sleep and why. Then, we’ll share some suggestions 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 should 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 called the 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 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 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 maintain 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 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 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 could be too warm, and any parent will tell you that infants only have 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 products are particularly useful for families, as different preferences can lead to disagreeing over the nighttime thermostat setting.
Zoning systems: a zoning system uses 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 fast and convenient. 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. Luckily, a ductless mini split can generate fine-tuned comfort for single rooms or smaller areas. As the name implies, you don’t need any additional ductwork, which helps save on 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 easiest ways to make precise, energy efficient improvements to the indoor temperature. Intelligent programming can monitor how you use your HVAC system and suggest the best daily schedule. So if you enjoy a cooler bedroom each night, a smart thermostat will automatically cool things down near 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 Honke Heating & AC
If your HVAC system is the reason you can’t fall asleep, let Honke Heating & AC know. We can offer recommendations and quality products ideal for maintaining comfortable nighttime temperatures. Schedule an appointment by calling us at 503-663-8033.