A relaxing bedroom is a crucial element of a good night’s sleep, and temperature is one of the strongest influences on comfort. Tweaking the temperature of your room at night by just a few degrees can benefit the length and quality of your sleep. But just like how people have different comfort preferences, they also have varying preferences for sleep.
We’ll discuss what temperatures are ideal for sleep and why. Then, we’ll share some recommendations 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 about 65 degrees. Your personal preferences will 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 happens in cycles, and this pattern is called the circadian rhythm. Our bodies take in information including the amount 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 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 maintain 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 could be too warm, and any parent will tell you that infants only have 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 all the 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 particular 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 current equipment and personal preferences just aren’t compatible. Fortunately, a ductless mini-split can deliver fine-tuned comfort for single rooms or smaller areas. As the name suggests, you don’t need any new ductwork, which helps lower installation costs. These compact systems are great 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 adjustments to the indoor temperature. Intelligent programming can record how you use your HVAC system and establish the best daily schedule. So, if you like a cooler bedroom each night, a smart thermostat can automatically cool things down at bedtime. They’re compatible with zoning systems and mini-splits as well, expanding 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 ideal for maintaining cozy nighttime temperatures. Schedule an appointment by calling us at 703-260-1148.
