We all have nights in which we struggle to fall asleep. This can sometimes be due to the temperature in your sleeping area. If your bedroom temperature is too low or too high, it can disrupt your slumber. Although different people sleep comfortably at varying temperatures within a general range, everyone has a specific target at which their body is most at rest. Here are some tips on adjusting your bedtime environment and finding your optimal sleep temperature.

1. Maintain Your Bedroom at 60 to 67 Degrees Fahrenheit

Most people enjoy undisrupted sleep when the bedroom temperature is set between 60 degrees and 67 degrees Fahrenheit. Of course, depending on your personal preferences, you may set yours above or below this range. You will need to experiment and try out different temperatures until you find your ideal. Note that men tend to have a steady body temperature, and they can usually rely on a consistent setting. However, women’s body temperature may vary based on their menstrual cycle. At menopause, some women experience hot and cold flashes, so they might need to adjust the temperature accordingly.

The circadian rhythm controls human sleep patterns. The brain masters your sleep rhythm, and the body begins to lose heat right when you go to bed. As you sleep, you may notice that your hands start to get warmer than usual. This is because the blood vessels expand in your skin to let out heat and reduce core temperature.

Warm temperatures interfere with your body’s thermoregulation, causing fatigue. This provokes distress and restlessness, and you might even toss all night. Note that high body temperatures also interfere with slow-wave sleep, decreasing sleep efficiency. In such a state, you are more likely to wake up soon after falling asleep. On the other hand, an environment that’s too cold affects the sleep-regulating mechanism in another way and results in wakefulness.

2. Adjust the Temperature if You Sleep With Your Pet

If you share your bed with a pet, you will need to adjust the temperature based on the pet’s breed and the amount of fur. You can set the temperature between 68 degrees and 72 degrees Fahrenheit to start, but you may need to keep adjusting it until you find a comfortable temperature for both you and your pet. Keep in mind that larger pets can retain their body heat better than smaller ones. Also, older pets lose their ability to regulate their temperature, so set it up to 78 degrees Fahrenheit for them.

3. Keep the Bedroom a Little Bit Warmer for Infants

The skin of babies is highly sensitive to temperature variations. You need to keep the baby’s bedroom a bit warmer since their body’s high surface-to-weight ratio increases the risk of heat loss. However, temperatures that are too high can increase the risk of sudden infant death syndrome. Note that when the room is too cold, the baby will become uncomfortably chilly and keep waking up. You should avoid multiple blanket layers and try regulating the temperature using a thermostat. The comfortable temperature for a baby’s sleep is usually between 68 degrees and 72 degrees Fahrenheit. Parents should also monitor the baby’s temperature by touching their belly and neck during the night.

4. Maintain the Temperature at 68 to 74 Degrees for the Elderly

Your preferred sleeping temperature may also change with age. As you grow old, the layer of fat under the skin becomes thinner, making it harder for your body to control temperature. Consequently, your body struggles to stay warm. If you live with older people, you should always keep the temperature above 65 degrees Fahrenheit to prevent hypothermia and respiratory diseases. The accepted safe bedroom temperature for the elderly is between 65 degrees and 78 degrees Fahrenheit, and the center of this range is generally considered ideal.

5. Adjust the Temperature Based on the Seasons

Sleeping in a cool room will help you fall asleep faster. The cooler temperature signals to your body that it’s time to sleep. If your room feels stuffy or you keep waking up in the middle of the night, try turning your thermostat down. However, if you are in a home with people who have with different temperature requirements, you may need a zoning system. It allows you to set specific temperatures in different rooms of the house. For example, you can set your baby’s bedroom temperature slightly higher than yours.

Also, if you are in a house where you have no control over the cooling and heating system, there are a few tips that you can employ to stay cool in summer. Only use bedding made of breathable materials, and use a fan to lower your core temperature. Remember to also place any heat-emitting devices far from your sleeping area. If the weather outside is pleasant, open the windows to promote ventilation.

Another tip is to control the humidity level in your bedroom. Keep in mind that high moisture levels in the air will leave your body feeling hot and sticky, affecting sleep quality.

You need to set the temperature slightly higher than recommended during winter, especially if you live in an extremely cold area. Though cool temperatures help achieve a good night’s sleep, shivering can detrimentally affect your sleep quality. You may find it very hard to fall asleep in those circumstances. During winter, put on multiple layers of clothing to keep yourself comfortably warm. Wearing socks will warm your feet, resulting in better sleep. Take a hot beverage before bed. You might also consider getting an electric blanket.

6. Invest in a Smart Thermostat

If you are struggling with maintaining your ideal sleep temperature, it’s a good idea to use a smart thermostat. It will help you adjust your sleeping temperature easily. This type of thermostat can learn your heating and cooling patterns and adjust accordingly at different times of the day so you won’t need to get out of bed and alter the setting. You can set it to cool your house to the desired temperature just before bedtime and maintain it until you wish to wake up. If you’re in the El Cajon area, our technicians at SDAC Heating & Air Conditioning can install this device for you.

Rely on the Home Comfort Professionals for Assistance

Temperature can certainly affect your sleep pattern. This, in turn can affect your mood, your health and the general quality of your life. Therefore, you need find your ideal sleeping temperature and adjust your environment accordingly. This will result in good quality sleep that will sustain your health and improve your productivity. Restful sleep boosts melatonin production, which helps fight cancer and heart disease. You may find you need an ally in the cause, and that’s where SDAC Heating & Air Conditioning comes in.

While finding your optimal sleeping temperature might seem easy enough, maintaining it can be a challenge to many. Fortunately, modern devices have enhanced our life greatly. As mentioned above, a smart thermostat can profoundly alter your daily and nightly routine. You can even select your preferred temperatures for various times and set them for the whole week. Keeping up with HVAC tune-ups will also help you maintain your equipment and safeguard your sleep. Rely on qualified professionals for that.

If you need help in maintaining a desirable indoor temperature, consult with our experts at SDAC Heating & Air Conditioning. Our company offers air conditioning and heating installation, maintenance and repairs to residents of El Cajon and the surrounding areas. We also provide indoor air quality and ductwork services. Remember, your comfort is our business. Give us a call today.

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