The Link Between Temperature & Sleep
If you’ve ever suffered through a heat wave with no air conditioning or a cold January while your heating system was on the fritz, you know how extreme temperatures can make getting a restful night’s sleep nearly impossible. But the truth is, we don’t need to go to extremes – even a small fluctuation can ruin bedtime. According to the Sleep Foundation, the ideal temperature for sleeping soundly is approximately 65 degrees F, give or take a couple of degrees. If you have an infant at home, adjust the temperature to around 68 degrees F. Their smaller bodies are more sensitive to temperature fluctuations. The goal is not to be cold and shivering but rather to lower your body’s core temperature which aids in falling asleep faster and staying asleep longer.
Follow these simple tips and start getting the sleep you’ve been dreaming of:
- Keep Cool and Comfortable: The ideal nighttime temperature in your bedroom should hover around the mid-60s, though this may take some trial and error. Play around with the thermostat to get the temp just right or supplement with a fan or space heater.
- Take a Shower or Bath: A couple of hours before you normally fall asleep, enjoy a relaxing shower or bath. The warm water will raise the temperature of your skin, causing your core to shed heat and cool you down.
- Don’t Get Cold Feet: If your feet get cold at night, wear socks to bed. Your feet contain many blood vessels which affect the temperature of the rest of your body. Wearing socks made of breathable materials like cotton or wool will warm your skin and bring blood flow and heat to its surface. The heat dissipates into the air and cools your core.
- Add Layers: Keep an extra sheet, blanket, or comforter on or near your bed so you can adjust your bedding accordingly should you feel too hot or too cold. Choose natural, breathable fibers like cotton or linen.
- Rethink Your HVAC System: If you haven’t yet, install a smart thermostat that can automatically cool things down for you during the night based on your preferences. Place your main living area on one zone and bedrooms on another so you’re not paying to keep or cool the entire house. Or if your home’s layout or existing HVAC system isn’t getting the job done, consider installing a ductless mini-split in your primary bedroom for the ultimate fine-tuned, sleep-promoting comfort.
At Relief Heating and Cooling, LLC, we can help you and everyone in your home sleep better night after night. From annual preventive maintenance and heating or air conditioning repair to new system installation, our team of home comfort specialists is ready to get to work for you.