A comfortable 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 each 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 different preferences for sleep.
We’ll learn what temperatures are better for sleep and why. Then, we’ll offer some suggestions for HVAC equipment or accessories that may 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 will have an impact, so anywhere between 63-67 is a good rule of thumb. But why is a cooler temperature easier to sleep in?
Sleep occurs in cycles, and this pattern is known as a circadian rhythm. Our bodies take in information including the quantity 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 disappears 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 sleep 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 balance your internal temperature. For example, sweating helps dissipate excessive heat while shivering is the muscles’ way of warming themselves up. When you don’t regulate the temperature of your bedroom, even small 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 reactive 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 will tell you that infants only know 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 big difference. These systems are especially useful for families, because different preferences can lead to butting heads over the nighttime thermostat setting.
Zoning systems: a zoning system has a series of dampers and levers in your ductwork to redirect airflow. If you want to adjust the temperature for a particular room or space in your home, a zoning system makes it quick and easy. Members of your family that prefer 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 implies, you don’t need any extra ductwork, which helps lower installation costs. These compact systems are perfect 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 monitor how you use your HVAC system and establish the best daily schedule. So if you prefer a cooler bedroom each night, a smart thermostat can automatically cool things down around bedtime. They’re compatible with zoning systems and mini splits too, enhancing your control over the temperature in every room of the house.
Get a Good Night’s Sleep with Titan Heating & Air Conditioning
If your HVAC system is the reason you can’t fall asleep, let Titan Heating & Air Conditioning know. We can offer recommendations and quality products ideal for maintaining comfortable nighttime temperatures. Schedule an appointment by calling us at 541-286-6617.