Room temperature can play a big role in determining how well you sleep. Some people prefer to bundle up in layers of clothing and wrap themselves in heavy comforters. Others strip down to the bare essentials and leave the air conditioner running. Finding and establishing the right nighttime temperature for your Shawnee, Kansas, home could be key to improving your sleep quality. Moreover, it might be a lot easier than you think.
What the Experts Say
Countless researchers say that the perfect room temperature for a good night’s sleep is between just 65 and 67 degrees. If you prefer to have a cooler room, you can certainly set your thermostat lower than this, but it’s rarely a good idea to go much higher. A cooler sleeping space helps your body maintain its core temperature. It’s also conducive to achieving deep REM sleep that’s less likely to be interrupted. You’ll enjoy good airflow at this range and breathe a bit easier as well.
Humidity and Air Quality Matter Too
One of the major benefits of having a cooler room at nighttime is being able to breathe easily. Depending upon the nature of your indoor environment, your heating system, and your life habits, an overly hot room can be either excessively dry or excessively humid. This can lead to a persistent, irritating cough, a stuffy nose, and a variety of nighttime breathing-related issues.
If you’ve been having trouble sleeping at night and are looking for your ideal sleeping temperature to alleviate restlessness, don’t forget to account for air quality and humidity. Your room may need a dehumidifier or humidifier, or you might benefit from a whole-house air purification system. This is all the more true if you suffer from disruptive snoring episodes, sleep apnea, nighttime nose bleeds, or night sweats. Before investing in a CPAP machine or any other costly sleep equipment, consider having your air ducts cleaned, changing your HVAC air filter, and making sure that your HVAC system is regulating both humidity and air quality effectively.
Adjusting Your Personal Temperature for Assured Comfort
Many people crank their heaters up to create warm, cozy bedrooms and then position themselves beneath fast-moving fans. If this sounds familiar, consider whether your fan is being used for its sound rather than for its cooling benefits. A far more suitable alternative to a noisy fan might be a white noise machine, wind chimes just outside your bedroom window, or even a portable bedside fountain that can be plugged into a nearby outlet. With these alternatives, you won’t need to crank your heater up so high, and you can still effectively drown out indoor and outdoor noise pollution.
It’s also a good idea to choose the right sleep clothes. If you like a warmer room, wear heavier pajamas with naturally insulating properties. Put on a pair of comfy socks before climbing into bed, or start wearing a sleep cap. Personal heat loss largely occurs at the head and the feet. If you’re constantly kicking your covers off, go for lightweight pajamas that are made from natural materials. Fabrics like linen and cotton are breathable, and they possess natural wicking properties that lift excess moisture away from the skin. A cooling pillow and blanket combination can also help regulate your core temperature. There are even a number of mattresses that are designed specifically for this purpose. If you struggle with hormone-related night sweats and frequent bouts of tossing and turning, shop for a cooling gel mattress or one that’s made from memory foam.
Maintaining a Different Temperature in Your Room Than the Rest of the Home
If your sleep needs are vastly different from those of everyone else in the home, consider enhancing your heating and cooling setup for increased flexibility. Ductless mini-split air conditioners and heat pumps can service individual rooms or zones separately. With a mini-split AC, you can get an unlimited supply of cool air while the rest of the home remains much warmer. A mini-split heat pump will reliably supply extra heat while offering far greater levels of safety than either heating blankets or portable space heaters.
How a Smart Programmable Thermostat Can Help You Sleep Better
Another great way to set and maintain your ideal sleeping temperature is by investing in a smart programmable thermostat. Many of the latest options in smart thermostats have sleep modes. In sleep mode, these highly sophisticated devices can automatically adjust their temperature settings throughout each of your individual sleep stages. Smart programmable thermostats with sleep mode help homeowners save money, and they make it infinitely easier to both drift off to sleep and remain there.
At Air Care Heating & Cooling, we offer an expansive range of heating and cooling services. We also provide water heater and indoor air quality services. If you live in the greater Shawnee, Kansas, area and are having a hard time finding and maintaining your ideal sleep temperature, call us today.