A relaxing bedroom is a key part of a good night’s sleep, and temperature is one of the largest influences on comfort. Fine-tuning the temperature of your room at 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 different preferences for sleep.
We’ll discuss what temperatures are ideal for sleep and why. Then, we’ll offer some suggestions for HVAC equipment or accessories that could help improve sleep.
Your Body Is Designed to Cool Down During Sleep
According to the Sleep Foundation, the ideal bedroom temperature is around 65 degrees. Your personal 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 known as a circadian rhythm. Our bodies use information including the quantity of light and heat around us to keep the circadian rhythm in sync with what’s required for healthy sleep. Since the sun’s warmth disappears at night, the circadian rhythm can interpret 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 shuts down 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 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 consideration. Heavy layers may 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 finding your ideal sleep temperature, there are a few pieces of HVAC equipment that can make a noticeable difference. These systems are particularly useful for families, as different preferences can lead to disagreements over the nighttime thermostat setting.
Zoning systems: A zoning system has a series of dampers and levers in your ductwork to redirect airflow. If you want to adjust the temperature for a particular room or space in your home, a zoning system makes it quick and easy. Members of your family that enjoy 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 offer fine-tuned comfort for single rooms or smaller areas. As the name implies, you don’t need any additional ductwork, which helps lower installation costs. These compact systems are useful for rooms adjacent to unfinished spaces like the garage or attic.
Smart thermostats: These programmable thermostats are one of the most convenient ways to make precise, energy-efficient adjustments 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 prefer a cooler bedroom at night, a smart thermostat can automatically cool things down around 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 Clean Air HVAC
If your HVAC system is the reason you can’t fall asleep, let Clean Air HVAC know. We can offer recommendations and quality products perfect for maintaining comfortable nighttime temperatures. Schedule an appointment by calling us at 925-233-6238.