A relaxing bedroom is a key element of a good night’s sleep, and temperature is one of the strongest influences on comfort. Tweaking 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 discuss what temperatures are better for sleep and why. Then, we’ll provide some ideas for HVAC equipment or accessories that can 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 specific preferences can have an impact, so anywhere within 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 called the circadian rhythm. Our bodies take in information such as the quantity of light and heat around us to keep the circadian rhythm balanced with what’s necessary 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 stops 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 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 can be too warm, and any parent will tell you that infants only have one way to show their 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 has 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 fast and convenient. Members of your family that enjoy 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. Fortunately, a ductless mini split can deliver fine-tuned comfort for single rooms or smaller areas. As the name implies, you don’t need any new ductwork, which helps reduce 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 improvements to the indoor temperature. Intelligent programming can learn how you use your HVAC system and create the best day-to-day schedule. So if you enjoy a cooler bedroom each night, a smart thermostat can automatically cool things down at bedtime. They’re compatible with zoning systems and mini splits too, bolstering your control over the temperature in every room of the house.
Get a Good Night’s Sleep with West Jefferson Plumbing and Heating, Inc.
If your HVAC system is the reason you can’t fall asleep, let West Jefferson Plumbing and Heating, Inc. know. We can offer suggestions and quality products ideal for maintaining comfortable nighttime temperatures. Schedule an appointment by calling us at 614-450-1575.