A cozy bedroom is a key part of a good night’s sleep, and temperature is one of the largest influences on comfort. Adjusting 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 varying comfort preferences, they also have different preferences for sleep.
We’ll discuss what temperatures are ideal for sleep and why. Then, we’ll share 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 approximately 65 degrees. Your personal preferences will have an impact, so anywhere between 63-67 is a good rule of thumb. But why is a cooler temperature better to sleep in?
Sleep occurs in cycles, and this pattern is known as a circadian rhythm. Our bodies take in information such as the quantity of light and heat around us to keep the circadian rhythm in sync with what’s needed for healthy sleep. Since the sun’s warmth dissipates 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 sleep in than a room that’s hot and well-lit.
As you fall asleep, your body slows a lot of automatic processes that help regulate 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 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 reaching your ideal sleep temperature, there are a few pieces of HVAC equipment that can make a big difference. These products are particularly useful for families, because different preferences can lead to disagreeing over the nighttime thermostat setting.
Zoning systems: a zoning system employs a series of dampers and levers in your ductwork to redirect airflow. If you want to adjust the temperature for a specific room or space in your home, a zoning system makes it quick and easy. Members of your family that like 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 new ductwork, which helps save on installation costs. These compact systems are perfect for rooms near unfinished spaces like the garage or attic.
Smart thermostats: these programmable thermostats are one of the easiest ways to make precise, energy efficient adjustments 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 prefer a cooler bedroom each night, a smart thermostat will 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 J & J Air Conditioning
If your HVAC system is the reason you can’t fall asleep, let J & J Air Conditioning know. We can offer suggestions and quality products ideal for maintaining comfortable nighttime temperatures. Schedule an appointment by calling us at 254-355-3833.