A relaxing bedroom is a crucial part of a good night’s sleep, and temperature is one of the strongest influences on comfort. Fine tuning the temperature of your room at 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 learn what temperatures are ideal for sleep and why. Then, we’ll offer some ideas for HVAC equipment or accessories that may help improve sleep.
Your Body Is Designed to Cool Down During Sleep
According to the Sleep Foundation, the ideal bedroom temperature is about 65 degrees. Your personal preferences will 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 happens in cycles, and this pattern is called the circadian rhythm. Our bodies use information like the quantity 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 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 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 small changes can be influential 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 can tell you that infants only have one way to show their 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 big difference. These systems are particularly useful for families, since 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 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 convenient. 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 existing 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 suggests, you don’t need any extra ductwork, which helps reduce installation costs. These compact systems are great for rooms near unfinished spaces like the garage or attic.
Smart thermostats: these programmable thermostats are one of the most convenient ways to make precise, energy efficient adjustments to the indoor temperature. Intelligent programming can learn how you use your HVAC system and establish the best daily schedule. So if you want a cooler bedroom at night, a smart thermostat can automatically cool things down at 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 Lanz Furnace and Fireplace
If your HVAC system is the reason you can’t fall asleep, let Lanz Furnace and Fireplace know. We can offer suggestions and quality products ideal for maintaining comfortable nighttime temperatures. Schedule an appointment by calling us at 608-291-3606.