A cozy 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 at 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 discuss what temperatures are ideal for sleep and why. Then, we’ll share some suggestions for HVAC equipment or accessories that can help improve sleep.
Your Body Is Designed to Cool Off During Sleep
According to the Sleep Foundation, the ideal bedroom temperature is about 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 more beneficial to sleep in?
Sleep occurs in cycles, and this pattern is called the circadian rhythm. Our bodies use information like the quantity 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 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 excess heat while shivering is the muscles’ way of warming 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 can be too warm, and any parent can tell you that infants only know one way to express dissatisfaction.
Tips for Fine-Tuning Sleep Temperatures
If you’re having trouble finding 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 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 fast and convenient. 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 existing equipment and personal preferences just aren’t compatible. Luckily, a ductless mini-split can generate fine-tuned comfort for single rooms or smaller areas. As the name suggests, you don’t need any new ductwork, which helps reduce installation costs. These compact systems are ideal for rooms adjacent to 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 monitor how you use your HVAC system and offer the best day-to-day schedule. So, if you enjoy a cooler bedroom each night, a smart thermostat will 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 Kapaun & Brown
If your HVAC system is the reason you can’t fall asleep, let Kapaun & Brown know. We can offer suggestions and quality products ideal for maintaining cozy nighttime temperatures. Schedule an appointment by calling us at 641-812-2028.