How warm your bedroom is can have a big difference on the quality of your sleep. A cool room temperature is a key to getting a good night’s sleep and how comfortable your body is through a normal night’s sleep cycle. What the best temperature is, however, varies from person to person by a few degrees. Let’s explore how you can find the right sleep temperature for you.
Finding Your Optimal Sleep Temperature
In some areas of the country, there are lots of different temperatures and types of weather to deal with. This includes humid summers and frigid winters, so it’s important to find that perfect temperature that will help you sleep no matter what the season. It is common for people to have abnormal sleep patterns in the summer, which is probably caused by some discomfort from hot temperatures.
It is recommended to set your bedroom’s temperature to 78 degrees in the summer to be energy efficient; however, the perfect bedroom temperature for sleeping falls somewhere between 60 to 67 degrees. While this may not help you save energy, it will allow you to get a better night’s sleep. While some people may find that 60 to 67 degrees is too cold to sleep in, the cooler temperature in your bedroom will have a direct effect on your body’s ability to fall and stay asleep for a longer period of time during the night.
When your body temperature decreases naturally at night, it will signal to your body that it is bedtime, and a cool room will allow your body to calibrate its temperature, so you can get ready to sleep. A cool bedroom helps your body to produce melatonin, which regulates your body’s circadian rhythm. Melatonin is produced when it gets dark and as your body becomes cooler, so sleeping in a cooler room will help in your body’s melatonin production.
When you are ready to have a better night’s sleep, you can turn down the thermostat a few degrees right before you go to bed. You can also use a fan to help keep the cool air circulating steadily through the night. You may want to try changing your bedding to lower your body temperature and change it out depending on the season and use a lightweight blanket in the summer and a large comforter in the winter. If you are having trouble finding the right temperature, contact the professionals at Air Express, LLC to service your HVAC system to look for potential issues.
Tips to Keep Your Bedroom at the Right Temperature
Here are a few suggestions to help you keep your bedroom at the optimal temperature for sleeping:
- Control your bedroom’s humidity with a humidifier.
- Turn down your home’s thermostat during the night.
- If you are in a two-story home, sleep in a downstairs bedroom in the summertime.
- Keep the blinds closed in order to reduce the buildup of heat throughout the day.
- Use an AC unit or fan in hotter climates and use a hot water bottle for cold nights.
- Keep your windows open to promote optimal ventilation.
- An hour or two before you go to sleep, take a warm bath to encourage a natural cool-down of your body.
- Reduce how much you sweat by purchasing a breathable mattress, duvet, comforter, sheets, and pillows.
Along with making sure that your bedroom is at an optimal temperature, you should prepare your body to go to sleep by taking care of your internal thermostat. Since circadian rhythms are sensitive to exercise, diet, and light fluctuations, you should time these activities so that they don’t impact your body temperature and your potential sleepiness.
Also, develop positive sleep hygiene habits such as avoiding alcohol and caffeine before you go to bed, go to bed at the same time each night, and keep your bedroom quiet and dark to help set your body’s internal clock and set a consistent schedule.
Ask the Pros
If you are trying to find your optimal sleep temperature, it can be helpful to ask a professional HVAC technician to inspect your HVAC unit to ensure there aren’t any technical issues with your home’s temperature, which can keep you from getting a good night’s sleep. For more information, contact Air Express, LLC, where certified technicians offer the best HVAC service in Tampa and the surrounding areas.