A cozy bedroom is a crucial part of a good night’s sleep, and temperature is one of the largest influences on comfort. Tweaking the temperature of your room each 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 varying preferences for sleep.
We’ll discuss what temperatures are better for sleep and why. Then, we’ll offer some suggestions for HVAC equipment or accessories that might help improve sleep.
Your Body Is Designed to Cool Down During Sleep
According to the Sleep Foundation, the ideal bedroom temperature is approximately 65 degrees. Your personal 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 known as a circadian rhythm. Our bodies use information such as the quantity of light and heat around us to keep the circadian rhythm balanced with what’s needed for healthy sleep. Since the sun’s warmth disappears at night, the circadian rhythm interprets 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 shuts down a lot of automatic processes that help balance 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 little 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 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 account. 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 reaching 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 disagreements over the nighttime thermostat setting.
Zoning systems: A zoning system has 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 quick 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 current equipment and personal preferences just aren’t compatible. Luckily, a ductless mini-split can provide fine-tuned comfort for single rooms or smaller areas. As the name implies, you don’t need any additional ductwork, which helps save on 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 establish the best daily schedule. So, if you enjoy a cooler bedroom every night, a smart thermostat can automatically cool things down close to 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 Tokay
If your HVAC system is the reason you can’t fall asleep, let Tokay know. We can offer recommendations and quality products ideal for maintaining comfortable nighttime temperatures. Schedule an appointment by calling us at 209-257-3156.