What's the Best Temperature for Sleeping?

February 28, 2022

A cozy bedroom is an important part of a good night’s sleep, and temperature is one of the strongest influences on comfort. Tweaking 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 better for sleep and why. Then, we’ll provide some ideas for HVAC equipment or accessories that might 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 personal preferences should have an impact, so anywhere around 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 in balance with what’s needed for healthy sleep. Since the sun’s warmth disappears at night, the circadian rhythm interprets 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 slows 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 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 sensitive 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 will tell you that infants only know 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 particularly useful for families, as different preferences can lead to disagreements 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 quick and convenient. Members of your family that enjoy 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 generate fine-tuned comfort for single rooms or smaller areas. As the name suggests, you don’t need any additional ductwork, which helps reduce installation costs. These compact systems are perfect 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 establish the best day-to-day schedule. So if you prefer 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, expanding your control over the temperature in every room of the house.

Get a Good Night’s Sleep with Breathe Healthier Air

If your HVAC system is the reason you can’t fall asleep, let Breathe Healthier Air know. We can offer recommendations and quality products ideal for maintaining cozy nighttime temperatures. Schedule an appointment by calling us at 772-353-4633.