A cozy bedroom is a key 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 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 discuss what temperatures are beneficial for sleep and why. Then, we’ll provide some suggestions 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 around 65 degrees. Your personal preferences should have an impact, so anywhere around 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 known as a circadian rhythm. Our bodies take in information including the amount of light and heat around us to keep the circadian rhythm balanced with what’s required 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, darker 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 maintain 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 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 in tune 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 will tell you that infants only have 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 noticeable difference. These systems are especially useful for families, because different preferences can lead to disagreeing over the nighttime thermostat setting.
Zoning systems: a zoning system uses 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 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. Thankfully, a ductless mini split can generate fine-tuned comfort for single rooms or smaller areas. As the name suggests, you don’t need any additional ductwork, which helps lower installation costs. These compact systems are great 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 improvements to the indoor temperature. Intelligent programming can record how you use your HVAC system and create the best daily schedule. So if you like a cooler bedroom each night, a smart thermostat will automatically cool things down near 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 Ilten's Incorporated
If your HVAC system is the reason you can’t fall asleep, let Ilten's Incorporated know. We can offer suggestions and quality products perfect for maintaining cozy nighttime temperatures. Schedule an appointment by calling us at 319-208-3295.