How to Find Your Optimal Sleep Temperature

optimal sleep temperature

Did you know your body temperature fluctuates during the day and night? Well, it does. In fact, the body temperature can change by 2 to 3 degrees during a 24 hour period and is regulated by our internal body clock. And as we age, our temperature changes as we become less able to control it naturally. That is why we have put together this guide as to how to find your optimal sleep temperature all the time.

Many folks even want our technician to set the thermostat to the optimal sleep temperature, but that measurement is a little subjective. Many factors go into a good night’s sleep. So that is another reason we have created this guide to finding your optimal sleep temperature. Then, you can program your thermostat for the perfect night’s sleep.

How Air Temperature Affects Sleep

A slight drop in core temperature will make you fall asleep faster. And with our busy lives, that is a good thing. It can be tough to shut down the body and brain for the night. In addition, there are several other health benefits from sleeping in a cold room.

  • Cold temperatures promote the burning of fat in your sleep. (Perhaps the best reason ever)
  • It also helps to regulate your hormones and metabolism.
  • Cold air affects the quality of your REM sleep, where you dream, process learning, and your body is able to restore.

Sound good? Of course, it does. But what happens when your bedroom is too hot?

When your room is too hot, you may experience discomfort and restlessness. And it interferes with your thermoregulation abilities and causes daytime fatigue. And frequently, the person will feel tired but struggle to sleep. Then when you do fall asleep, you have a higher chance of waking up. The next day will be spent in a groggy state or a fog, which is no good for anyone.

optimal sleep temperature

Discovering Your Optimal Sleep Temperature

So now you are sold that your room should be cooler. But what are the optimal temperatures? Let’s dig a little deeper into that. Just like the body temperature fluctuates, the temperature changes during the aging process. Here is what has to say about optimal sleep temperatures.

Adults: 60-72 degrees

Elderly: 66-70 degrees

Babies/Toddlers: 65-70 degrees

Then there is personal preference as well. Some people like to sleep in light clothing with only a sheet. And others love to bundle up in warm clothes and thick blankets. For the entire home and family comforting the evening, try setting the temperature to 66 degrees. That should keep everyone snoozing away.

Cooling the Bedroom for Your Best Night’s Sleep

In the warmer months of the summer, it can be a challenge to keep your bedroom cold at night without freezing out the HVAC unit and the rest of the home. Here are a few suggestions you can try to keep the bedroom cool.

  1. Before bed, consider drinking cold water to help take your temperature down easily.
  2. Wear breathable, light clothing to bed.
  3. Close the blinds or curtains and close the windows if the temperature is higher outside than inside.
  4. In cooler months and after the sun sets, open everything. Allow the breeze to cool your rooms naturally.
  5. Heat rises, so sleep on the lowest level of your home.
  6. Using a dehumidifier can help with the feel of the room as well.
  7. Turn off any electronics in the room and near your bed that creates too much heat.
  8. Use a fan to add coolness and circulate the air. However, try not to point the fan right on your body as it can dry your nasal passages.
  9. Try different brands of cooling sheets and consider pillows with cool covers.
  10. Consider changing your mattress and pillows to the new style of cooling mattress.
  11. Install a smart thermostat and program it for lower evening temperatures.

What Is A Smart Thermostat?

To fully answer this question, we can define a smart thermostat with one of the well-known experts in the field, Energy Star. They describe the term as follows:

“A smart thermostat is a Wi-Fi-enabled device that automatically adjusts heating and cooling temperature settings in your home for optimal performance. Smart thermostats that earn the ENERGY STAR label have been independently certified, based on actual field data, to deliver energy savings.”

Optimal thermostat function is precisely what you want for your home, right? Like a programmable thermostat, they allow the user to schedule heating and cooling according to their preferences and needs, including sleep preferences. Besides, they will help homeowners adjust heating and AC from other-internet devices, such as laptops or cell phones.

The Importance of a Smart Thermostat for Your Optimal Sleep Temperature

When you invest in a smart thermostat, you can easily regulate temperatures and program it to keep you cool at night. This way, you are comfortable all through the night and get a good sleep in.

Ideally, the optimal temperature will fall between 60 and 67 degrees. Here is how a smart thermostat can help.

  • They provide a completely custom cooling schedule. A digital thermostat allows you to program the temperature for different times of the day. Then when seasons change, you can make minor adjustments to keep the home perfect for you.
  • It will also save energy and money. You see, when your temperature is kept low all day just to achieve the temperature you want for sleep, it wastes money and power. Having the ability to turn the thermostat up when you are not home and down when you want to get a good sleep saves energy, thus saving you money.
  • Your thermostat can be controlled through your phone in some models. So, if you are getting home a little early one day, you can turn the AC down before you get home. Or you know you will be having guests that day; you can turn it down while you are still at the grocery store.

Have your local trusted HVAC technician check to see if you have what your system needs to be able to install a smart thermostat in your home. Then, if you still feel your AC system just cannot keep up with the temperatures you need, you may need AC repair or a new AC.


Providing New AC Installation

If your system is more than ten years old, you may need a whole new system. That’s all right though, TRUST Heating and Air has a new AC ready to be installed and the technicians that can get it done quickly. The professionals at TRUST will take care of removing and replacing the system from start to finish. We will install the brand-new system in your home or business, usually within a day’s work. If the ductwork needs to be replaced, it could take two to three days, depending on your home’s size and distribution.

This means no more sleepless nights for you and your family. What’s more, newer model AC systems have high energy efficiency ratings, helping you reduce your utility bill’s cost. And you’ll be happy to know you will be making responsible choices for the environment while using less electricity. Now that is another reason to sleep well.

A Maintenance Program for Your AC Unit

If you have recently invested in repairs or a brand-new AC unit, of course, you will want to keep it running efficiently for the next 15 years or more. So, TRUST Heating and Air offers a maintenance plan for your HVAC system. 

When you enroll in our maintenance plan, the technicians will come out in Spring and Fall to inspect, clean, and replace any small parts needing replacement. With regular inspection, the technicians get ahead of clogs and other problems, saving you time and money and nights of sleeplessness.

AC Repair or Installation for Your Optimal Sleep Temperature

Trust Heating and Air’s certified technicians are highly trained, skilled professionals who pride themselves on industry-leading expertise and professionalism. When we arrive each time, we come with a fully stocked truck for efficiency and quick work. For top-notch AC repair and installation, contact the Trust Heating and Air staff to schedule your consultation.

Get back to a good night’s sleep when you program your optimal sleep temperature.