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 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 offer 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 specific preferences will have an impact, so anywhere within 63-67 is a good rule of thumb. But why is a cooler temperature better to sleep in?

Sleep occurs 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 in balance 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 stops a lot of automatic processes that help maintain 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 best, but make sure you’re also taking sleepwear and blankets into consideration. Heavy layers can 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 sustaining 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 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 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. Thankfully, a ductless mini-split can provide 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 useful for rooms adjacent to unfinished spaces like the garage or attic.

Smart thermostats: These programmable thermostats are one of the most convenient ways to make precise, energy-efficient improvements to the indoor temperature. Intelligent programming can monitor how you use your HVAC system and suggest the best day-to-day schedule. So, if you like a cooler bedroom every night, a smart thermostat can automatically cool things down around bedtime. They’re compatible with zoning systems and mini-splits as well, enhancing your control over the temperature in every room of the house.

Get a Good Night’s Sleep with Van Haaften Plumbing & Heating

If your HVAC system is the reason you can’t fall asleep, let Van Haaften Plumbing & Heating know. We can offer recommendations and quality products ideal for maintaining comfortable nighttime temperatures. Schedule an appointment by calling us at 641-628-3621.