A relaxing bedroom is a key aspect of a good night’s sleep, and temperature is one of the strongest influences on comfort. Tweaking the temperature of your room every night by just a few degrees can increase the length and quality of your sleep. But just like how people have varying comfort preferences, they also have varying preferences for sleep.
We’ll review what temperatures are ideal for sleep and why. Then, we’ll offer 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 approximately 65 degrees. Your specific 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 happens in cycles, and this pattern is called the circadian rhythm. Our bodies take in information such as the quantity of light and heat around us to keep the circadian rhythm in balance 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, dark bedroom is easier to fall asleep 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 little 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 could 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, because different preferences can lead to butting heads over the nighttime thermostat setting.
Zoning systems: A zoning system employs 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 enjoy extra heat or air conditioning at night can use a zoning system to provide their ideal sleep temperature.
Ductless mini-splits: Sometimes current equipment and personal preferences just aren’t compatible. Fortunately, a ductless mini-split can generate fine-tuned comfort for single rooms or smaller areas. As the name suggests, you don’t need any additional ductwork, which helps lower installation costs. These compact systems are useful 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 improvements to the indoor temperature. Intelligent programming can monitor how you use your HVAC system and establish the best daily schedule. So, if you like a cooler bedroom every night, a smart thermostat can automatically cool things down around bedtime. They’re compatible with zoning systems and mini-splits too, bolstering your control over the temperature in every room of the house.
Get a Good Night’s Sleep with Air-Right Energy Design
If your HVAC system is the reason you can’t fall asleep, let Air-Right Energy Design know. We can offer suggestions and quality products perfect for maintaining cozy nighttime temperatures. Schedule an appointment by calling us at 703-260-1148.