A cozy bedroom is an important 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 improve 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 discuss what temperatures are ideal for sleep and why. Then, we’ll provide some suggestions for HVAC equipment or accessories that may help improve sleep.
Your Body Is Designed to Cool Down During Sleep
According to the Sleep Foundation, the ideal bedroom temperature is around 65 degrees. Your specific preferences can have an impact, so anywhere within 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 called the circadian rhythm. Our bodies use information such as the amount of light and heat around us to keep the circadian rhythm in balance 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 slows a lot of automatic processes that help maintain 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 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 account. Heavy layers can be too warm, and any parent can tell you that infants only know 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 a noticeable difference. These products are particularly useful for families, as different preferences can lead to disagreements over the nighttime thermostat setting.
Zoning systems: a zoning system employs 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 quick and convenient. 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 current equipment and personal preferences just aren’t compatible. Thankfully, a ductless mini split can generate fine-tuned comfort for single rooms or smaller areas. As the name implies, you don’t need any additional ductwork, which helps lower 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 simplest ways to make precise, energy efficient adjustments 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 every night, a smart thermostat can automatically cool things down at 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 Heartland Heating & Cooling
If your HVAC system is the reason you can’t fall asleep, let Heartland Heating & Cooling know. We can offer suggestions and quality products ideal for maintaining cozy nighttime temperatures. Schedule an appointment by calling us at 515-344-3579.