What's the Best Temperature for Sleeping?

February 28, 2022

A comfortable bedroom is a crucial element of a good night’s sleep, and temperature is one of the biggest influences on comfort. Adjusting the temperature of your room at night by just a few degrees can benefit the length and quality of your sleep. But just like how people have different comfort preferences, they also have varying preferences for sleep.

We’ll review what temperatures are ideal for sleep and why. Then, we’ll share some recommendations for HVAC equipment or accessories that may help improve sleep.

Your Body Is Designed to Cool Down During Sleep

According to the Sleep Foundation, the ideal bedroom temperature is about 65 degrees. Your specific preferences should have an impact, so anywhere around 63-67 is a good rule of thumb. But why is a cooler temperature more beneficial to sleep in?

Sleep occurs in cycles, and this pattern is called the circadian rhythm. Our bodies take in 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 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 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 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 little 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 ideal, but make sure you’re also taking sleepwear and blankets into consideration. Heavy layers may 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 sustaining 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 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 quick and convenient. Members of your family that like 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 suggests, you don’t need any extra ductwork, which helps lower 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 most convenient ways to make precise, energy efficient improvements to the indoor temperature. Intelligent programming can learn how you use your HVAC system and offer the best daily schedule. So if you prefer a cooler bedroom at night, a smart thermostat can automatically cool things down near bedtime. They’re compatible with zoning systems and mini splits as well, expanding your control over the temperature in every room of the house.

Get a Good Night’s Sleep with Dave's Diversified Services

If your HVAC system is the reason you can’t fall asleep, let Dave's Diversified Services know. We can offer suggestions and quality products perfect for maintaining comfortable nighttime temperatures. Schedule an appointment by calling us at 540-369-3971.