A relaxing bedroom is a crucial aspect of a good night’s sleep, and temperature is one of the strongest influences on comfort. Adjusting the temperature of your room at night by just a few degrees can increase 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 learn what temperatures are beneficial for sleep and why. Then, we’ll provide some recommendations 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 around 65 degrees. Your personal 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 known as a circadian rhythm. Our bodies use information such as the amount of light and heat around us to keep the circadian rhythm balanced with what’s necessary 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 shuts down 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 noticeable enough to wake you up.

Keep Bedrooms Warmer for Infants and the Elderly

Infant children are still developing, and their smaller bodies are more reactive 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 have one way to show their dissatisfaction.

Tips for Fine-Tuning Sleep Temperatures

If you’re having trouble finding your ideal sleep temperature, there are a few pieces of HVAC equipment that can make a noticeable difference. These systems are particularly useful for families, because 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 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. Luckily, a ductless mini-split can generate fine-tuned comfort for single rooms or smaller areas. As the name implies, you don’t need any new ductwork, which helps lower installation costs. These compact systems are perfect 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 generate the best day-to-day schedule. So, if you like a cooler bedroom at night, a smart thermostat can 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 Ilten's

If your HVAC system is the reason you can’t fall asleep, let Ilten's know. We can offer suggestions and quality products perfect for maintaining comfortable nighttime temperatures. Schedule an appointment by calling us at 319-208-2351.