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On HVAC, Temperature and Sleep Quality

Quality sleep is important for all of us, and it may be influenced by certain factors that you were not previously aware could be part of the sleep quality picture. One great example: Temperature while sleeping, which is directly connected to your home’s HVAC system in several ways.

At Thompson’s Comfort Connection, we’re here to offer a wide range of HVAC contractor services to clients around Sandy, Draper and nearby areas, including furnace repair, air conditioning service and air quality solutions of varying types. Here are some basics on the clear connections between temperature and sleep quality, some of the common temperature ranges that are considered ideal for sleeping, and some basic HVAC and other tips for regulating and optimizing your home’s temperature during sleep hours.

Body Temperature and Circadian Rhythms

Drilling down just a bit into the science of sleep, it’s often the body’s temperature regulators, among other things, that are responsible for controlling sleep and wake cycles. Generally speaking, the human body operates on a circadian rhythm – an internal 24-hour cycle that regulates various bodily functions such as sleep, digestion, and hormone production. One of the main factors that helps this cycle run smoothly is core body temperature.

During the day, body temperature tends to be higher, promoting alertness and productivity. As we approach bedtime, our core body temperature drops, signaling to the brain that it’s time to sleep. This is one reason why taking a warm bath or shower before bed can help prepare you for sleep – as your body cools down after leaving the warm water, it mimics the natural drop in core body temperature that occurs before sleep.

Ideal Sleeping Temperature

So, what is the ideal sleeping temperature? Well, it depends on personal preference and other factors such as age and health conditions. However, most experts recommend a range between 60-67 degrees Fahrenheit for optimal sleep.

This may seem cooler than what you’re used to, but research has shown that the body’s natural temperature drop during sleep is more easily achieved in a cooler environment. Plus, sleeping in a cooler room can also improve overall air quality and reduce the risk of mold growth.

Now, these ranges can vary for certain particular age ranges. Infants, for instance, cannot regulate their own body temperatures and often require a bit warmer environment to sleep comfortably. Older adults may also prefer a slightly warmer room, as their bodies have a harder time retaining heat and staying warm throughout the night.

HVAC-Related Tips

There are several ways you can utilize your HVAC system to optimize temperature during sleep hours for everyone in your home – all without increasing your costs. Here are some tips:

  • Upgrade thermostat: If your home still utilizes a manual thermostat, consider upgrading to a programmable or smart thermostat. This allows you to set and maintain specific temperatures during sleep hours.
  • Check air ducts: Make sure your home’s air ducts are clean and functioning properly – any blockages or leaks can affect temperature regulation.
  • Change filters regularly: Dirty filters restrict airflow, making it harder for your HVAC system to maintain a consistent temperature.
  • Routine maintenance: Have your HVAC system routinely inspected and maintained by a professional to ensure it is running efficiently and effectively. This can also help catch any potential issues before they become major problems.

Other Temperature-Based Tips

A few other general tips on maintaining the right body temperature while sleeping:

  • Proper bedding: When it comes to sheets, blankets and comforters, choose materials that are breathable and moisture-wicking. This will help regulate body temperature as you sleep, allowing for a more comfortable night.
  • Consider pajamas: For some people, wearing breathable and lightweight pajamas can help regulate body temperature during sleep.
  • Use accessories: If you struggle with overheating during the night, consider using a cooling pillow or mattress pad to draw heat away from your body.
  • Avoid stimulants before bed: It’s common knowledge that caffeine and alcohol can interfere with sleep quality, but spicy foods or large meals before bed can also cause disruptions in body temperature regulation.

While you may not have given it much thought before, the connection between temperature and sleep quality is clear. Keeping your home at a cooler temperature during sleep hours can have numerous benefits for overall health and comfort.

With the help of Thompson’s Comfort Connection, you can ensure your HVAC system is running efficiently and effectively to create a comfortable sleep environment for everyone in your home. Contact us today to learn about this or any of our HVAC system services around Sandy and Draper!


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