Everyone needs regular sleep to prepare their mind and body for the next day. But, it can be a real challenge to get good sleep when the weather is hotter. According to data released by the Sleep Foundation, the optimal sleeping temperature is somewhere in the 60-67ºF range. For most people, a temperature of 65ºF is ideal for sleeping because our bodies are designed to decrease our core temperatures at night. So, if we turn down the thermostat, it can send a signal to us that it’s time to hit the hay. In this article, we will take a closer look at setting the AC for sleeping, passive ways to stay cool, and why it’s important to feel cool as we sleep.
How to Set a Thermostat for Sleeping
The easiest way to prepare your home for a cooler night of sleeping is to engage a sleep mode on the thermostat if it has one. This feature is designed to automatically drop the temperature for sleeping at a preset time each night. This is useful because it’s easy to forget to make a manual temperature change each night. If you don’t have a thermostat that has a sleep mode function, it’s a good idea to consider an upgrade. The latest programmable and smart thermostats are packed with useful features to improve performance and energy efficiency.
Consider the Relative Humidity
The relative humidity levels can have a dramatic effect on the quality of your sleep. Most experts agree that a relative humidity in the 30-50% range is best for indoor comfort levels. If you have low or high relative humidity, you may need to add a whole-home humidifier or dehumidifier to your HVAC system. If this is beyond your financial reach at this time, consider a portable unit for your bedroom at night.
How to Sleep When it’s Hot with Minimal or No Air Conditioning
Many of us have experienced sleeping at night with no AC system at some point. It can be very hard to get a good night’s sleep when the bedroom is a hot place. Most people flip continuously during the night to feel cooler and may even resort to cold showers throughout the night.
Attempting to get down to that optimal 65ºF temperature for optimal sleeping with no AC system is virtually impossible. So, if the power goes out, or your AC system isn’t working, or you don’t have an AC unit here are some tips to improve your sleeping experience:
- Freezing the Top Sheet: Place the top sheet in the freezer for a few hours before you go to bed. When you’re ready for sleep place the cool fabric on the bed and this may cool your body sufficiently to fall asleep quickly.
- Use Light Blankets: If you need to sleep with a blanket, use a thin cotton sheet or some other type of breathable material.
- Sleep on a Lower Floor: Heat always rises, so upper floors in a multi-story home will always be warmer than lower floors. So, you could try to sleep on a lower elevation or even in the basement if you have one.
- Stay Hydrated: When you’re dehydrated your body will work hard to process cold water, but it’s important to have water available for drinking at night. If you drink room temperature water, you will feel cooler because no extra internal body heat is generated.
- Improve the Air Circulation: If the air is kept moving, sweat evaporation is improved and this can make sleeping more comfortable. Place a fan in front of an open window to draw fresh air into the bedroom and move it around. As an added bonus the sound of the fan can also help you to fall asleep.
- Lightweight Clothes: A switch to lightweight linen or cotton nightwear can move body heat away from the body efficiently to make you feel cooler.
- Exercise Early: If you like to work out in the evenings it’s probably a good idea to switch to a morning routine until the weather turns cooler. This will ensure that your body is cooled down properly before you turn in.
- A Cool Washcloth: Placing a cool damp washcloth on your neck and face can help to wick heat away from those areas.
- Keep the Heat Out: During the heat of the day keep the curtains and blinds closed to keep the warm sunlight out. At night, open the windows when possible to draw cooler air and to let warmer air escape.
- Adjust the Humidifier: Moist heat feels hotter than dry heat, if you run a humidifier at night consider turning it down or not running it at all.
If the AC system is out it should be a priority to get it running again to improve the indoor comfort levels for sleeping.
3 AC Sleeping FAQs Answered
There are three FAQ’s about AC system sleeping temperatures that need to be answered here:
1. Will I Sleep Better in the Heat or Cold?
This is applicable throughout the year, we tend to snuggle under the covers when the weather is cold outdoors and turn the heating up. But, this isn’t the ideal way to sleep soundly throughout the night. Most reputable sleep studies have found that it’s far more beneficial to sleep in colder temperatures with plenty of fresh air.
2. What is the Main Problem if I Sleep in a Hot Bedroom?
The main problem is the consistent movements that we make in an attempt to find cooler sleeping spots in bed. These disturbances can prevent us from entering the rapid eye movement (REM) cycle that is essential for deep rest.
3. Can I Get Sick if I Sleep with the AC System On?
No. Most experts agree that it is safe to sleep with the AC system on at night to keep the temperatures comfortable. But, if the AC unit is not well maintained and cleaned regularly bacteria and mold can grow inside the system. Exposure to airborne bacteria and mold spores can certainly make you feel sick. So, if your AC unit smells musty or you can see mold spores inside the unit, it’s time to schedule an inspection and cleaning.
If you want to schedule some essential maintenance for your AC system, contact your local heating and cooling specialist.