Getting a good night’s sleep isn’t simply about being the owner of a cozy mattress or having a quiet bedroom. No, it’s also about achieving the desirable temperature. A bedroom that’s too hot or too cold can make falling asleep and remaining asleep a bit tricky. Sleep experts say that temperature performs one of the principal roles in how sound we sleep.
Dr. Marishka Brown, a sleep specialist at the National Institute of Health, tells us that quality sleep involves three key factors: “One is how much sleep you get. Another is the quality of sleep — that you get uninterrupted and refreshing sleep. The last is a consistent sleep schedule.”
If you’ve been having a tough time finding a peaceful sleep, you might be amazed at how just a few adjustments to your HVAC system can be a huge help. In this blog, the folks at AC&R Services share tips on how to enhance your HVAC system for a good night’s sleep.
Why does temperature make a difference for sleep?
Your body instinctively cools down at night as a function of its circadian rhythm. This reduction in core temperature signifies to your brain that it’s time to relax. However, if your bedroom is too warm, your body will probably fight to arrive at that cooler state, frequently resulting in edginess, sweating or awakening during the night.
Alternatively, if your room is too cold, your body could find it tough to sustain its core temperature, possibly leading to interrupted sleep, shivering and adding stress on your cardiovascular system. The sweet spot sits somewhere in between.
What is the best temperature for sleep?
Medical research indicates the optimal temperature range for the best sleep is between 60 and 67 degrees for adults and 65 to 70 degrees for babies. In this range, it’s less demanding to fall asleep and remain asleep.
The pros at AC&R Services point to the Sleep Foundation, who suggest that a suitable rule of thumb is to set your nighttime temperature 2 to 5 degrees cooler than the daytime or evening temperature in your home. So, if you keep the temperature at 70 degrees during the day, lower it to 65 degrees at night.
Here are some additional tips to help you achieve a good night’s sleep:
Use fans, especially ceiling fans to help the HVAC
Air blowing directly on you from a fan can also help control your body temperature. In the summer, a ceiling fan whooshing counterclockwise will push cool air from your AC unit downward onto your skin. This evaporates perspiration, helping you feel up to 8 degrees cooler, without having to reduce the temperature on your house’s thermostat.
Consider indoor air quality
If you wake up woozy and stuffy, air quality could be the offender. Nighttime nasal congestion can make you breathe through your open mouth, leading to a dry, scratchy throat. You’re less apt to sleep peacefully when undergoing beathing issues, so begin with the basics — check your air filter. If it’s been some time since you changed it, be certain to install one with a high MERV value to trap allergens and pollutants.
Contact the specialists at AC&R Services for details about the importance of MERV values.
Installing and using a programmable or smart thermostat
When you install a programmable thermostat, you’ll be able to program a bedtime temperature for a good night’s sleep. Every night, the house will cool off to the temperature you program. Or think about taking things a little further and investing in a smart thermostat. These are programmable thermostats but with more features, such as temperature and humidity sensors. Certain models can even learn your daily routines and temperature preferences and create a heating and cooling timetable for when you are up and about, when you’re sleeping and when you’re out of the house.
The people at AC&R Services can sit with you and discuss the best programmable and smart thermostats for your home.
Control the humidity
Humidity and the quality of sleep are also closely linked. High humidity, particularly, can inflict chaos with your sleep and your well-being.
When placed at the precise level, relative indoor humidity can cause your bedroom to be cozier for sleeping. Humidity is usually high in summer, making the air feel thick and oppressive. In winter, the air turns drier as humidity levels drop, leading to dry skin and dry throats and nasal passages.
The perfect bedroom humidity is between 30 and 50 percent, as recommended for indoor humidity for your entire home, says the Environmental Protection Agency (EPA). The ideal winter humidity level for the home, to keep your home cozy, is between 30 and 40 percent. Conversely, in summer, it’s between 40 and 50 percent. Never let the indoor humidity rise about 60 percent, as this amount supports mold and mildew growth. Additionally, says the Sleep Foundation, too much humidity can result in a boost in insomnia, worsen asthma symptoms, promote an upsurge in dust mites and produce an increase in bronchitis and respiratory illnesses.
To combat these extremes, a humidifier/dehumidifier system can be connected to your HVAC system to balance relative indoor humidity levels. Just contact AC&R Services for complete information about these systems.
Why does my bedroom still feel too hot or too cold?
If you’ve adjusted your thermostat but your bedroom still isn’t restful, your HVAC system may be to blame.
To begin with, imbalanced heating or cooling can be the result of inadequate insulation, blocked vents or leaky ductwork.
On the other hand, a mis-calibrated thermostat might not be reading your home’s temperature correctly. This can result in your HVAC system functioning inefficiently leading to comfort concerns.
If you have drafty windows or inferior attic insulation, they will let heat escape in the winter and enter throughout the summer.
Finally, you might have an older HVAC system that will work extra hard to keep up, particularly in extreme weather. If this is the case, it might be necessary to install a new system to not only improve comfort but lower energy bills.
If you notice any of these issues, or perhaps are looking to upgrade your present system, want more information on smart thermostats, need facts about zoned systems or have any other questions on making your home comfier, no matter the season, contact your experts at AC&R Services, located at 217 Turkey Path Road in Sugar Loaf, PA for a system checkup.