The Effects of Temperature on Your Sleep (and How to Improve It)

There’s a lot of research about sleep and its importance for overall health. Did you know the temperature inside your house can have a big impact on your sleep quality? We’ve talked about how your HVAC system can reduce allergies and how to lower your home’s humidity for more comfort, and today we’ll look at how you can improve your sleep simply by changing the temperature indoors. Efficient Home Solutions wants you and your family to be comfortable and healthy, whether you’re awake or asleep!


Onset, Quality, and Different Stages


Onset – going from completely awake to fast asleep – should occur within 30 minutes if the circumstances are right. It’s pretty easy to figure out whether you’re getting high-quality sleep. For adults, that means seven to nine hours a night and even more for teens and children. You should wake up just once (or not at all) throughout the night, and you should feel rested and energized in the morning. If you do wake up during the night, you should be able to fall back asleep within 20 minutes. 


There are four stages of sleep. Stage 1 is referred to as N1, and you can think of this one as dozing off. It’s just one to five minutes long. Stage 2 or N2 is when the body and brain are typically more relaxed, and comprises about half of our sleep time. In Stage 3 or N3, “deep sleep” results in body recovery and growth, and appears to contribute to creativity and memory. Finally, N4 or REM sleep occurs. It’s characterized by increased brain activity and vivid dreams and is thought to be essential to memory and learning.


Recommended Temperature Ranges


So how does all that fit into your home’s temperature? According to the National Sleep Foundation, around 65 degrees is ideal for quality sleep. Most doctors recommend setting your thermostat between 60 and 67 degrees for the best night’s sleep. Our bodies automatically have a slight decrease in temperature in the evening, so turning the house colder can signal your body that it’s time for sleep. 


Special Care: The Effect on Infants


Babies, on the other hand, have smaller bodies that are still developing. They’re more sensitive to temperature changes, so their rooms should be kept warmer – up to 69 degrees is a good idea. However, keep in mind that if they’re too warm it can create health risks. Once they reach eleven weeks old, most infants have a core body temperature similar to adults.

Infants and Sleep

Tips and Products For Better Sleep


There are some great ways to improve your sleep, starting with a check of your air conditioning system. You can take basic steps like closing your blinds during the day so there’s less heat build-up, and use a fan to help with air circulation (or open the windows if it’s not too hot outside). Taking a warm bath one to two hours before bedtime can result in a natural cool-down effect, especially if you add a melatonin sleep soak. You’ll also sweat less with light, loose pajamas and breathable sheets. Lighter comforters, duvets, and pillows can also help, along with natural remedies like CBD capsules, essential oils, and decaffeinated tea.


Sleep Tight


Efficient Home Solutions wants to make sure you and your family can rest easy and get the sleep you need. We’re happy to come out and check your indoor air quality along with your entire HVAC system. Call us if you have any questions or want us to take a look at your environment, to make sure you can have sweet dreams!

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