A cozy bedroom is a crucial element of a good night’s sleep, and temperature is one of the largest influences on comfort. Adjusting the temperature of your room every 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 discuss what temperatures are beneficial for sleep and why. Then, we’ll share some suggestions for HVAC equipment or accessories that could help improve sleep.
Your Body Is Designed to Cool Down During Sleep
According to the Sleep Foundation, the ideal bedroom temperature is around 65 degrees. Your specific preferences should have an impact, so anywhere between 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 like 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 disappears at night, the circadian rhythm can interpret cooler temperatures as a better environment for sleep. This is why a cooler, darker 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 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 express dissatisfaction.
Tips for Fine-Tuning Sleep Temperatures
If you’re having trouble sustaining your ideal sleep temperature, there are a few pieces of HVAC equipment that can make all the difference. These systems are especially useful for families, as 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 redirect 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. Thankfully, a ductless mini-split can provide fine-tuned comfort for single rooms or smaller areas. As the name suggests, you don’t need any extra ductwork, which helps save on 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 generate the best day-to-day schedule. So, if you enjoy a cooler bedroom every night, a smart thermostat can automatically cool things down at 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 B&D Air Conditioning
If your HVAC system is the reason you can’t fall asleep, let B&D Air Conditioning know. We can offer recommendations and quality products ideal for maintaining cozy nighttime temperatures. Schedule an appointment by calling us at 928-432-6018.