A comfortable bedroom is a crucial part of a good night’s sleep, and temperature is one of the largest influences on comfort. Fine-tuning the temperature of your room every night by just a few degrees can improve 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 review what temperatures are ideal for sleep and why. Then, we’ll provide some ideas 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 personal preferences should have an impact, so anywhere around 63-67 is a good rule of thumb. But why is a cooler temperature more beneficial to sleep in?
Sleep happens in cycles, and this pattern is called the circadian rhythm. Our bodies take in information including the amount of light and heat around us to keep the circadian rhythm balanced with what’s needed 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 fall asleep in than a room that’s hot and well-lit.
As you fall asleep, your body stops a lot of automatic processes that help balance 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 minor 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 may be too warm, and any parent will tell you that infants only have one way to express 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 all the difference. These systems are especially useful for families, as 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 alter the direction of airflow. If you want to adjust the temperature for a specific room or space in your home, a zoning system makes it fast 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 existing equipment and personal preferences just aren’t compatible. Fortunately, a ductless mini-split can deliver fine-tuned comfort for single rooms or smaller areas. As the name suggests, you don’t need any new ductwork, which helps lower installation costs. These compact systems are great 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 adjustments to the indoor temperature. Intelligent programming can monitor how you use your HVAC system and offer the best day-to-day schedule. So, if you want a cooler bedroom each night, a smart thermostat will automatically cool things down close to 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 Controlled Comfort HVAC
If your HVAC system is the reason you can’t fall asleep, let Controlled Comfort HVAC know. We can offer recommendations and quality products ideal for maintaining comfortable nighttime temperatures. Schedule an appointment by calling us at 224-412-8308.