A comfortable bedroom is a key part of a good night’s sleep, and temperature is one of the strongest influences on comfort. Fine-tuning 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 varying comfort preferences, they also have varying preferences for sleep.
We’ll discuss what temperatures are ideal for sleep and why. Then, we’ll offer 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 approximately 65 degrees. Your personal preferences can have an impact, so anywhere between 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 known as a circadian rhythm. Our bodies use information like 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 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 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 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 consideration. Heavy layers can 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 maintaining 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, because different preferences can lead to disagreements over the nighttime thermostat setting.
Zoning systems: A zoning system employs a series of dampers and levers in your ductwork to alter the direction of airflow. If you want to adjust the temperature for a particular room or space in your home, a zoning system makes it fast and easy. Members of your family that prefer 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. Fortunately, a ductless mini-split can offer 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 ideal 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 suggest the best daily schedule. So, if you like a cooler bedroom every night, a smart thermostat will 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 Bishop Heating & Air Conditioning
If your HVAC system is the reason you can’t fall asleep, let Bishop Heating & Air Conditioning know. We can offer suggestions and quality products perfect for maintaining comfortable nighttime temperatures. Schedule an appointment by calling us at 760-784-9034.