A comfortable bedroom is a crucial aspect of a good night’s sleep, and temperature is one of the biggest influences on comfort. Adjusting 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 varying 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 can help improve sleep.
Your Body Is Designed to Cool Off During Sleep
According to the Sleep Foundation, the ideal bedroom temperature is around 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 more beneficial to sleep in?
Sleep occurs in cycles, and this pattern is known as a circadian rhythm. Our bodies take in information such as the amount of light and heat around us to keep the circadian rhythm in sync with what’s necessary 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, 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 regulate your internal temperature. For example, sweating helps dissipate excess heat while shivering is the muscles’ way of warming 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 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 show their 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 systems are especially useful for families, because 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 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 quick and convenient. 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. Fortunately, a ductless mini split can provide fine-tuned comfort for single rooms or smaller areas. As the name suggests, you don’t need any extra ductwork, which helps reduce 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 most convenient ways to make precise, energy efficient adjustments to the indoor temperature. Intelligent programming can record how you use your HVAC system and create the best day-to-day schedule. So if you enjoy a cooler bedroom every night, a smart thermostat can automatically cool things down around 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 TopTec Heating, Cooling, Plumbing & Electrical
If your HVAC system is the reason you can’t fall asleep, let TopTec Heating, Cooling, Plumbing & Electrical know. We can offer recommendations and quality products ideal for maintaining comfortable nighttime temperatures. Schedule an appointment by calling us at 847-362-0262.