A comfortable bedroom is an important aspect of a good night’s sleep, and temperature is one of the biggest influences on comfort. Fine-tuning the temperature of your room each night by just a few degrees can benefit 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 provide 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 specific preferences should have an impact, so anywhere within 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 called the 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 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, dark 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 balance 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 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 in tune to changes in temperature. Slightly warmer temperatures around 67-69 degrees are ideal, but make sure you’re also taking sleepwear and blankets into account. Heavy layers may be too warm, and any parent can tell you that infants only have one way to express dissatisfaction.
Tips for Fine-Tuning Sleep Temperatures
If you’re having trouble sustaining your ideal sleep temperature, there are a few pieces of HVAC equipment that can make a noticeable difference. These systems are particularly useful for families, because 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 particular room or space in your home, a zoning system makes it fast 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 generate fine-tuned comfort for single rooms or smaller areas. As the name suggests, you don’t need any additional ductwork, which helps save on 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 most convenient ways to make precise, energy-efficient improvements to the indoor temperature. Intelligent programming can record how you use your HVAC system and create the best daily schedule. So, if you want a cooler bedroom each night, a smart thermostat can automatically cool things down around bedtime. They’re compatible with zoning systems and mini-splits as well, bolstering your control over the temperature in every room of the house.
Get a Good Night’s Sleep with Knoechel Heating
If your HVAC system is the reason you can’t fall asleep, let Knoechel Heating know. We can offer suggestions and quality products ideal for maintaining cozy nighttime temperatures. Schedule an appointment by calling us at 724-425-5852.