What's the Best Temperature for Sleeping?

February 28, 2022

A comfortable bedroom is a key part of a good night’s sleep, and temperature is one of the largest influences on comfort. Tweaking the temperature of your room every 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 offer some ideas for HVAC equipment or accessories that might help improve sleep.

Your Body Is Designed to Cool Down During Sleep

According to the Sleep Foundation, the ideal bedroom temperature is around 65 degrees. Your specific preferences can 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 take in information including the quantity of light and heat around us to keep the circadian rhythm balanced with what’s required 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 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 balance 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 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 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 account. Heavy layers can be too warm, and any parent will tell you that infants only know one way to show their 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 products are particularly useful for families, since different preferences can lead to butting heads over the nighttime thermostat setting.

Zoning systems: a zoning system has a series of dampers and levers in your ductwork to adjust airflow. If you want to adjust the temperature for a particular 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 provide fine-tuned comfort for single rooms or smaller areas. As the name implies, you don’t need any extra ductwork, which helps save on 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 adjustments to the indoor temperature. Intelligent programming can monitor how you use your HVAC system and create the best daily schedule. So if you enjoy a cooler bedroom at night, a smart thermostat will 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 Kilbourne Heating & AC

If your HVAC system is the reason you can’t fall asleep, let Kilbourne Heating & AC know. We can offer suggestions and quality products ideal for maintaining cozy nighttime temperatures. Schedule an appointment by calling us at 561-287-7071.