Tired of no sleep? Try adjusting the temp
Air Temperature Affects Your Sleep
Experts now agree that the temperature of your sleeping area directly relates to your comfort level and impacts how well and how long you snooze. Based on research from H. Craig Heller, PhD, professor of biology at Stanford University, who wrote a chapter on temperature and sleep for a medical textbook “When you go to sleep, your set point for body temperature -- the temperature your brain is trying to achieve -- goes down. Think of it as the internal thermostat. If it’s too cold or too hot, the body struggles to achieve this set point."
That mild drop in body temperature induces sleep. Generally, Heller says, “if you are in a cooler [rather than too-warm] room, it is easier for that to happen.” But if the room becomes uncomfortably hot or cold, you are more likely to wake up, says Ralph Downey III, PhD, chief of sleep medicine at Loma Linda University.
What’s the Best Temperature for Sleeping?
Recommending a specific range is difficult, Downey and Heller say, because what is comfortable for one person isn’t for another. While a typical recommendation is to keep the room between 65 and 72 degrees Fahrenheit, Heller advises setting the temperature at a comfortable level, whatever that means to the sleeper.
There are other strategies for creating ideal sleeping conditions, too. Experts from the American Academy of Sleep Medicine, for instance, advise thinking of a bedroom as a cave: It should cool, quiet, and dark. (Bats follow this logic and are champion sleepers, getting in 16 hours a day.) Be wary of memory foam pillows, which feel good because they conform closely to your body shape -- but may make you too hot. And put socks on your feet, as cold feet, in particular, can be very disruptive to sleep.
Secrets to a sweet sleep suite
If you’ve ever tried to fall asleep in a place like an airport or a hospital you know that the environment around you has a tremendous impact on how well you’re able to sleep. If you want better sleep, work on making your bedroom welcoming to sleep.
Cool it off. A bedroom should have a temperature between 65 and 67 degrees for comfortable sleeping. Turn down the thermostat, plug in an air conditioner or open the window to get your room to the right temperature.
Sleep unplugged. Your bedroom should be for sleep and sex only, so keep laptops, tablets, smartphones and televisions out of your room. Not only do they offer distractions from sleep, but the blue light emitted by their screens disturbs sleep.
Create comfort. Make sure your bedroom is a space that feels welcoming and comfortable so it’s a place you look forward to ending your day in.
Props to pillows. A great mattress and a quiet comfortable room aren’t going to bring you wonderful sleep if you’re resting your head on a bad pillow. Replace your pillows every year and be sure they are giving you the neck and spine support you need.
Other options to consider
As heating and cooling experts for the unique conditions of Orange County, we have found aging homes have aging equipment or incorrectly sized equipment that isn't effective. Meaning, the equipment in the property doesn't cool or heat properly causing hot and cold spots vs. a nice even temperature that's true to the thermostat.
What you set your thermostat in one room (most likely the family room) can have a very different temperature compared to where you might sleep in the bedroom. We have found major temperature swings in many homes, in particular ones that are older than 20 years. Insufficient windows, insulation, and incorrectly sized/installed equipment all play a critical role. Bigger equipment doesn't mean better and installation is far more critical than brand.
When you're ready to get a better nights sleep and you suspect your temperature isn't holding true, give us a call for a FREE diagnosis on how we can optimize your existing equipment or help you understand what it would take to get your property's air quality where it could be for better breathing and sleeping.