What’s the Ideal Sleep Temperature During the Winter?

During the winter, we tend to want to turn the heat up at night and throw on the blankets. This may not be the best way to sleep well, however. It could raise the core temperature of your body to the point that you sleep restlessly and wake up unrefreshed.

Promoting Sound Sleep

Sleep studies have shown that the best sleep temperature ranges between 60 and 67 degrees — and that’s year-round. Cooler temperatures help with the production of melatonin, a natural hormone that helps us sleep. You can take melatonin supplements which may help you sleep, but it’s always a good idea to try to produce it yourself.

Good sleep can also be promoted by doing the following:

• Stop looking at electronic screens at least an hour before bedtime.
• Avoid ingesting caffeine or foods high in carbohydrates a few hours before bedtime.
• Turn on some kind of white noise, such as a YouTube video meant to promote sleep or a white noise machine.

If you have an infant, you may want to increase the sleep temperature in the child’s room — anywhere from 68 to 78 degrees — as small children do not have the body mass to keep them warm. The same applies to the elderly, who may need an electric blanket or a space heater to stay warm if the thermostat is turned to a low sleep temperature for the benefit of the rest of the house.

In the summer, you can augment the air conditioning by using a ceiling fan or a table fan to stir up the breeze for those who feel too warm at night.

Another fix might be a zoned HVAC system. These systems divide the home into zones that occupants can control through individual thermostats that lead to a main control center in the HVAC. Dampers are opened or closed in the vents as needed.

Another solution might be a ductless mini-split. Mini-splits may have as many as four air handlers that can be distributed wherever they are needed throughout the home.

Contact Energy 1 Heating and Air Conditioning of Lorain to learn more about achieving the right sleep temperature in your home.