A relaxing bedroom is an important aspect 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 improve the length and quality of your sleep. But just like how people have different comfort preferences, they also have different preferences for sleep.
We’ll review what temperatures are beneficial for sleep and why. Then, we’ll provide some recommendations 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 approximately 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 easier to sleep in?
Sleep happens in cycles, and this pattern is called the circadian rhythm. Our bodies use 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 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 stops 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 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 noticeable difference. These products are particularly useful for families, since 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 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 enjoy 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 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 adjacent to 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 generate the best day-to-day schedule. So, if you like a cooler bedroom every night, a smart thermostat can automatically cool things down near bedtime. They’re compatible with zoning systems and mini-splits too, expanding your control over the temperature in every room of the house.
Get a Good Night’s Sleep with Fire & Ice HVAC
If your HVAC system is the reason you can’t fall asleep, let Fire & Ice HVAC know. We can offer recommendations and quality products perfect for maintaining comfortable nighttime temperatures. Schedule an appointment by calling us at 703-595-4157.