If you have trouble sleeping at night, the problem may be poor indoor air quality (IAQ). When you sleep and you wake up feeling groggy even after you’ve had plenty of great sleep, it’s probably a combination of poor IAQ and you’re too hot. Both of these problems can be traced back to the AC system and you may want to consider an upgrade. But, before you take drastic action, let’s look at this problem in more detail to help you make informed decisions.
The Condition of Your AC System
If you’re uncomfortable or hot when you sleep, the first logical thing to check is your AC system. The first thing to check is that the system is working and that it’s set to the correct temperature. A common fault with AC systems is a dirty sensor or a lack of batteries in the thermostat that are confusing the system. Another major problem is a dirty air filter which will lower the performance and the energy efficiency. When the air filter is clogged, the IAQ is also lowered and people with allergies or pre-existing breathing conditions will notice this first. If you’re in any doubt about your AC system, contact a local heating and cooling specialist and ask about some essential maintenance.
How Does Temperature Affect My Sleep?
We may not notice it, but your body temperature tends to fluctuate slightly as we sleep to keep our body systems stable. So, if it’s hotter, our body will perspire to generate the moisture we need to evaporate on our skin to make us feel cooler. When we feel colder, our blood circulates inwards to keep our core warmer. The National Sleep Foundation has stated that all healthy adults will experience a slight drop in their body temperature during sleep. This is why you may feel tired when you’re cold and more awake when you feel warmer. When the temperature is cooler, it tends to initiate the sleepy response that makes us want to rest and it keeps us sleeping throughout the night. So, for a good night’s sleep, we need a cooler room that supports deep sleep that makes us feel fresh and energized when we wake.
What is the Ideal Temperature for Sleeping?
This is a hard question to answer because it can vary for each person and there is a difference between how men and women handle various temperatures. But, as a general rule, most people tend to feel best when the room temperature is between 60ºF and 71.6ºF. The bedroom humidity will also be a factor in how cool or warm the air feels. Sleep experts recommend a humidity level in the 30-50% range. This promotes comfort, but it also prevents mold growth, and released mold spores will degrade the IAQ. Poor quality IAQ can trigger allergic reactions and disturb our sleep. With such a wide range of temperature and humidity, it’s easier for a single person to find their ideal living and sleeping environment. But, if there are multiple people in the home and you’re sleeping with a partner, it can be tricky to find and agree on a compromise.
How Can Improve My Indoor Air Quality (IAQ)
If you’ve been paying close attention, you will have noticed that we’ve mentioned IAQ a few times in this article already. This is because our air quality is absolutely essential when we need to maintain our body temperature. When the air circulation is poor or there is a build up of dust, mold, or dirt in your home, the IAQ will be degraded. In fact, many homes have poorer air quality than the polluted air outdoors. Bad IAQ can trigger allergies, affect asthma conditions and make it harder to breathe easily when sleeping. When we inhale unhealthy pollutants, microbes, and other contaminants, we have interrupted sleep. The inhalation of mold spores can make us feel ill, it can cause severe allergic reactions and health problems, including coughing, sneezing, insomnia, hives, and lung problems. There are three ways that you can improve the IAQ in your home. They are:
1. Regular Cleaning and Vacuuming
The amount of dust and debris in the air, carpets, furniture, and other locations can be lowered with regular cleaning and vacuuming. Vacuuming is extremely effective at removing allergens, mold spores, dust mites, dirt, and other contaminants. So, if you don’t have much time to clean your home it’s a good idea to prioritize vacuuming.
2. Clean the Ducts
If you have a dirty ventilation system, it can lead to a dust buildup that lowers the circulation of healthy air around the home. In some cases, dirty ductwork may even add to the buildup of allergens, mold spores, and dust moving through the home. The best way to clean ducts is to schedule a professional cleaning every 3-5 years. If excessive dust, mold growth, and evidence of vermin are present, duct cleaning should be a priority.
3. Change the Air Filter
If you can’t remember when you last changed the air filter, it’s a great idea to go ahead and do it now. The air filter is a critical and often overlooked component that keeps the air clean and circulating easily through the AC system and your home. Check the air filter every month to see if it’s dirty and more often if you have pets in the home. If the air filter surface is dirty, it’s time to change it for a fresh filter.
In Conclusion
There are other steps that you can take to improve your sleeping experience when the weather is hotter. Ceiling fans will improve air circulation to boost the performance of your AC system. Taking a cool shower before bed can help you to feel comfortable for sleeping. Sleeping on cotton, rayon, and Tencel sheets may help because they are breathable and they are good moisture and temperature regulators. Installing a programmable thermostat and zoning system can keep the home cool for everyone. Adding an air purification system will improve the IAQ for a better living and sleeping experience.
Contact your local heating and cooling specialist to schedule an inspection and tune-up for your AC system to boost the performance and energy efficiency.