A relaxing bedroom is a crucial part of a good night’s sleep, and temperature is one of the largest influences on comfort. Fine-tuning the temperature of your room each night by just a few degrees can benefit 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 review what temperatures are better for sleep and why. Then, we’ll provide some recommendations for HVAC equipment or accessories that could help improve sleep.
Your Body Is Designed to Cool Off During Sleep
According to the Sleep Foundation, the ideal bedroom temperature is around 65 degrees. Your specific preferences can 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 called the circadian rhythm. Our bodies take in information such as the amount of light and heat around us to keep the circadian rhythm in sync 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 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 maintain 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 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 reactive to changes in temperature. Slightly warmer temperatures around 67-69 degrees are ideal, 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 show their dissatisfaction.
Tips for Fine-Tuning Sleep Temperatures
If you’re having trouble maintaining your ideal sleep temperature, there are a few pieces of HVAC equipment that can make a big difference. These systems are especially 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 particular room or space in your home, a zoning system makes it quick and easy. 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. 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 new ductwork, which helps lower installation costs. These compact systems are useful for rooms adjacent to unfinished spaces like the garage or attic.
Smart thermostats: These programmable thermostats are one of the easiest 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 want a cooler bedroom every night, a smart thermostat will automatically cool things down around 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 Ilten's
If your HVAC system is the reason you can’t fall asleep, let Ilten's know. We can offer recommendations and quality products perfect for maintaining comfortable nighttime temperatures. Schedule an appointment by calling us at 319-208-2351.