A cozy bedroom is an important element of a good night’s sleep, and temperature is one of the strongest influences on comfort. Adjusting the temperature of your room at 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 discuss what temperatures are better for sleep and why. Then, we’ll provide some ideas 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 about 65 degrees. Your personal preferences should have an impact, so anywhere within 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 use information including the amount 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 fall asleep in than a room that’s hot and well-lit.
As you fall asleep, your body slows a lot of automatic processes that help balance your internal temperature. For example, sweating helps dissipate excess 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 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 ideal, but make sure you’re also taking sleepwear and blankets into consideration. Heavy layers can be too warm, and any parent can 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, because different preferences can lead to disagreements over the nighttime thermostat setting.
Zoning systems: A zoning system employs a series of dampers and levers in your ductwork to redirect airflow. If you want to adjust the temperature for a specific room or space in your home, a zoning system makes it fast and easy. Members of your family that like 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 offer fine-tuned comfort for single rooms or smaller areas. As the name suggests, you don’t need any new ductwork, which helps reduce installation costs. These compact systems are ideal 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 adjustments to the indoor temperature. Intelligent programming can record how you use your HVAC system and create the best daily schedule. So, if you want a cooler bedroom each night, a smart thermostat can automatically cool things down close to 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 House of Heating Incorporated
If your HVAC system is the reason you can’t fall asleep, let House of Heating Incorporated know. We can offer recommendations and quality products perfect for maintaining cozy nighttime temperatures. Schedule an appointment by calling us at 715-384-3163.