A cozy bedroom is a key element of a good night’s sleep, and temperature is one of the biggest influences on comfort. Fine-tuning 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 varying preferences for sleep.
We’ll review what temperatures are ideal for sleep and why. Then, we’ll offer some recommendations for HVAC equipment or accessories that might help improve sleep.
Your Body Is Designed to Cool Down During Sleep
According to the Sleep Foundation, the ideal bedroom temperature is approximately 65 degrees. Your specific preferences can have an impact, so anywhere between 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 like 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 disappears at night, the circadian rhythm interprets 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 slows 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 best, but make sure you’re also taking sleepwear and blankets into consideration. Heavy layers could 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 sustaining your ideal sleep temperature, there are a few pieces of HVAC equipment that can make a big difference. These products are especially useful for families, because different preferences can lead to butting heads over the nighttime thermostat setting.
Zoning systems: A zoning system employs a series of dampers and levers in your ductwork to alter the direction of airflow. If you want to adjust the temperature for a specific room or space in your home, a zoning system makes it quick and easy. 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 offer 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 perfect for rooms near unfinished spaces like the garage or attic.
Smart thermostats: These programmable thermostats are one of the easiest ways to make precise, energy-efficient improvements to the indoor temperature. Intelligent programming can learn how you use your HVAC system and generate the best day-to-day schedule. So, if you enjoy a cooler bedroom each night, a smart thermostat can automatically cool things down near 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 Van Haaften Plumbing & Heating
If your HVAC system is the reason you can’t fall asleep, let Van Haaften Plumbing & Heating know. We can offer recommendations and quality products perfect for maintaining comfortable nighttime temperatures. Schedule an appointment by calling us at 641-628-3621.