A cozy bedroom is a crucial part 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 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 better for sleep and why. Then, we’ll share some suggestions for HVAC equipment or accessories that might help improve sleep.
Your Body Is Designed to Cool Off During Sleep
According to the Sleep Foundation, the ideal bedroom temperature is approximately 65 degrees. Your personal preferences should have an impact, so anywhere around 63-67 is a good rule of thumb. But why is a cooler temperature easier to sleep in?
Sleep happens in cycles, and this pattern is called the circadian rhythm. Our bodies use information including 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 can interpret 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 shuts down 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 small changes can be noticeable 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 ideal, 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 know one way to express 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 a noticeable difference. These systems are especially useful for families, as different preferences can lead to butting heads over the nighttime thermostat setting.
Zoning systems: A zoning system uses 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. Luckily, a ductless mini-split can deliver 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 great 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 improvements to the indoor temperature. Intelligent programming can learn how you use your HVAC system and suggest the best daily schedule. So, if you enjoy a cooler bedroom at night, a smart thermostat can automatically cool things down close to 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 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 recommendations and quality products ideal for maintaining cozy nighttime temperatures. Schedule an appointment by calling us at 703-260-1148.
