Everyone knows the terrible feeling of being too warm to sleep. Your hair seems to stick to you, the covers seem heavy and uncomfortable, and all you do is toss and turn for hours. Being too cold isn’t much better with the endless shivering and whole-body rolled into a ball thing, either.
Everyone has an ideal sleep temperature at which they get the most optimal rest possible. Finding yours may take some trial and error, but it’s well worth the improved sleep quality. Though the average optimal sleep temperature hovers at 65 degrees Fahrenheit, yours might be a few degrees higher or lower than that number. Though you could just set your thermostat to this average, getting a number more customized towards your unique body will have better results.
How Temperature Affects Sleep
Humans sleep best in a cool environment. A drop in temperature is a signal for our body to shift into sleep mode. This is tied to the circadian rhythm and how the temperature outside falls as the sun sets. Mimicking this drop in temperature can help you fall asleep quicker and stay asleep for longer. In addition, sleeping in a properly cooled room helps regulate your hormones, keeps your weight in check, and allows your body to slip into a better quality REM sleep.
Too much heat in the air, however, can cause you to toss and turn all night in a fitful, restless sleep that leaves you tired all throughout the next day. Though falling asleep is possible, it’s likely to take a while, and the sleep won’t be deep and of quality.
Finding Your Optimal Temperature
Doctors tend to recommend a sleep temperature of 60 to 67 degrees for optimal sleep quality and health, but some people may prefer temperatures as warm as 72 degrees. Babies and senior citizens, for example, may prefer temperatures closer to 70 degrees.
What you wear impacts the decision as well. Some people like to sleep with a full set of pajamas, while others wear only undergarments. Some people use a thin top sheet, while others use a fluffy comforter.
Try setting the temperature to 65 degrees. If you still took a while to fall asleep or spent the night shivering, adjust accordingly. Within a week or so, you’ll have your optimal sleep temperature figured out.
Making Your Bedroom Comfortable for Sleep
Running your air conditioner isn’t the only thing you can do to cool your bedroom down for sleep. About an hour before bed, you can take a lukewarm shower. This will prompt your body into producing melatonin and lowering body temperature naturally. A glass of cool water shortly before bed can add to this effect.
In hot months, keep your windows closed and curtains drawn. In colder months, open the windows a crack after the sun goes down to easily cool down the room for bed. You can also try special cooling pillowcases and sheets or even a cooling mattress.
Using a Smart Thermostat
A smart thermostat is a Wi-Fi-connected thermostat that automatically adjusts the temperature of your home based on a variety of factors, including time of day. Smart thermostats are designed to run your HVAC system in the most energy-efficient manner possible. This saves you money and keeps your entire HVAC system running smoothly for longer. Your home’s temperature can even be adjusted via your tablet or phone!
Since you can program a smart digital thermostat with different settings for different times of day, your HVAC system will cool down your home gradually, leading up to your preset bedtime temperature. This gradual lowering of temperature will help lull you and your family into a peaceful sleep you don’t have to think about. You can even have your thermostat make minor adjustments based on the changing seasons, depending on the model.
Your Trusted HVAC Provider
Cardwell HVAC Heating & Air Conditioning is proud to serve the Aurora and surrounding areas. We strive to provide the best in plumbing and HVAC services and have been doing so since 1985. For nearly 40 years now, we’ve been standing out and making a name for ourselves with our excellent customer service skills and trained, certified staff.
Our service offerings range from heating and air conditioning services, thermostat installation of all kinds, tankless water heater services, sewer repairs, and more. No matter what job needs to be done, we’re here to help you get it done right. Give us a call today or stop by our office located on Oakhill Drive in Oswego. We’re excited to work with you!