A comfortable bedroom is a crucial part of a good night’s sleep, and temperature is one of the strongest influences on comfort. Adjusting 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 different preferences for sleep.

We’ll discuss what temperatures are ideal for sleep and why. Then, we’ll provide some ideas 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 should 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 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, 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 regulate 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 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 know one way to express 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 noticeable difference. These systems are especially useful for families, because different preferences can lead to disagreements over the nighttime thermostat setting.

Zoning systems: A zoning system uses a series of dampers and levers in your ductwork to alter the direction of airflow. If you want to adjust the temperature for a particular room or space in your home, a zoning system makes it fast and convenient. Members of your family that prefer 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. Fortunately, a ductless mini-split can generate fine-tuned comfort for single rooms or smaller areas. As the name implies, you don’t need any additional ductwork, which helps lower 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 suggest the best daily schedule. So, if you like 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 too, enhancing your control over the temperature in every room of the house.

Get a Good Night’s Sleep with Interstate Heating & Air Conditioning

If your HVAC system is the reason you can’t fall asleep, let Interstate Heating & Air Conditioning know. We can offer suggestions and quality products perfect for maintaining cozy nighttime temperatures. Schedule an appointment by calling us at 402-509-5940.