A comfortable bedroom is a crucial element of a good night’s sleep, and temperature is one of the largest influences on comfort. Adjusting 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 different comfort preferences, they also have different preferences for sleep.
We’ll review what temperatures are better for sleep and why. Then, we’ll share some ideas for HVAC equipment or accessories that can help improve sleep.
Your Body Is Designed to Cool Down During Sleep
According to the Sleep Foundation, the ideal bedroom temperature is about 65 degrees. Your personal preferences should 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 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 required 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 maintain your internal temperature. For example, sweating helps dissipate excessive heat while shivering is the muscles’ way of warming themselves up. When you don’t regulate the temperature of your bedroom, even little changes can be influential 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 best, but make sure you’re also taking sleepwear and blankets into account. Heavy layers can 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 reaching your ideal sleep temperature, there are a few pieces of HVAC equipment that can make a big difference. These systems are particularly useful for families, since different preferences can lead to disagreeing 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 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 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 new ductwork, which helps reduce 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 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 day-to-day schedule. So if you want a cooler bedroom every night, a smart thermostat will automatically cool things down near bedtime. They’re compatible with zoning systems and mini splits as well, enhancing your control over the temperature in every room of the house.
Get a Good Night’s Sleep with Street Heating and Cooling
If your HVAC system is the reason you can’t fall asleep, let Street Heating and Cooling know. We can offer suggestions and quality products perfect for maintaining cozy nighttime temperatures. Schedule an appointment by calling us at 605-206-3915.