A cozy bedroom is a crucial element of a good night’s sleep, and temperature is one of the strongest influences on comfort. Adjusting the temperature of your room at night by just a few degrees can increase 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 ideal for sleep and why. Then, we’ll offer some ideas 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 around 65 degrees. Your specific preferences should have an impact, so anywhere around 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 such as the quantity of light and heat around us to keep the circadian rhythm in sync with what’s required 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 shuts down 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 minor 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 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 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 big difference. These products are particularly useful for families, since different preferences can lead to butting heads over the nighttime thermostat setting.
Zoning systems: a zoning system uses 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 want 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. Luckily, a ductless mini split can offer fine-tuned comfort for single rooms or smaller areas. As the name implies, you don’t need any new ductwork, which helps save on 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 most convenient ways to make precise, energy efficient adjustments to the indoor temperature. Intelligent programming can record how you use your HVAC system and suggest the best day-to-day schedule. So if you prefer a cooler bedroom each night, a smart thermostat can automatically cool things down close to 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 Connolly Electric & Mechanical
If your HVAC system is the reason you can’t fall asleep, let Connolly Electric & Mechanical know. We can offer suggestions and quality products ideal for maintaining cozy nighttime temperatures. Schedule an appointment by calling us at 928-251-4327.