What's the Best Temperature for Sleeping?

February 28, 2022

A comfortable bedroom is an important aspect of a good night’s sleep, and temperature is one of the strongest influences on comfort. Tweaking the temperature of your room every 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 varying preferences for sleep.

We’ll learn what temperatures are ideal for sleep and why. Then, we’ll share some recommendations 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 around 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 easier to sleep in?

Sleep occurs in cycles, and this pattern is known as a circadian rhythm. Our bodies take in information including the quantity 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 can interpret cooler temperatures as a better environment for sleep. This is why a cooler, darker 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’ way of warming themselves up. When you don’t regulate the temperature of your bedroom, even minor 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 best, but make sure you’re also taking sleepwear and blankets into consideration. Heavy layers may be too warm, and any parent can tell you that infants only have one way to express 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 systems are especially useful for families, as different preferences can lead to butting heads 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 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 existing equipment and personal preferences just aren’t compatible. Thankfully, a ductless mini split can offer fine-tuned comfort for single rooms or smaller areas. As the name implies, you don’t need any additional ductwork, which helps save on 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 easiest ways to make precise, energy efficient improvements to the indoor temperature. Intelligent programming can monitor how you use your HVAC system and create the best daily schedule. So if you like a cooler bedroom at night, a smart thermostat will automatically cool things down close to 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 YES R&M Inc.

If your HVAC system is the reason you can’t fall asleep, let YES R&M Inc. know. We can offer suggestions and quality products perfect for maintaining cozy nighttime temperatures. Schedule an appointment by calling us at 562-286-6624.