Getting enough sleep can help you stay healthy and avoid health problems.
It can also help with getting rid of stress, improving your mood, and allowing you to think more clearly.
To get adequate and healthy sleep, you need to sleep in a comfortable environment.
One of the aspects affecting the quality of sleep is ambient temperature.
With all the innovations in heating, ventilation, and air conditioning (HVAC), you can control your bedroom’s temperature.
You can even choose the best AC temperature for sleeping in summer.
Factors Affecting Temperature Management
Before we dive into the details of what sets the best temperature for sleeping, let’s take a look at the factors affecting temperature management.
Perceptions of Comfort
Your perception of thermal comfort can be different from someone else’s.
That means you may feel warm in a room where someone else might feel chilly.
If you have been residing in one place for a very long time, you will notice how visitors react and take the necessity to acclimate.
Varying perceptions of comfort affect how we manage heating and air conditioning temperatures.
Exposure to light, blue light, in particular, prompts eye receptors that send signals to the hypothalamus.
After traveling to the hypothalamus, the signal reaches the master clock of the human body.
The body clock is responsible for releasing the sleepy hormone called melatonin, and it also controls the circadian rhythm.
The circadian rhythm is a natural, internal human process that regulates the sleeping cycle on a 24-hour interval.
Core body temperatures also cycle with the circadian rhythm, which prompts us to regulate temperatures.
The body cools down when we sleep, and it warms up again when we wake.
Full control over ambient temperature can be very costly.
Older structures tend to have unreliable temperature control provisions, and upgrades can be quite expensive.
Modern structures and new construction can incorporate full control over its HVAC systems, but costs also vary proportionately.
Moreover, you can sacrifice thermal comfort to reduce energy bills, so cost affects how we control the temperature.
Room temperature changes with the amount of moisture that is present in the air within a particular space.
A high-heat, high-humidity environment can be very uncomfortable.
How you assign your AC temperature is also usually affected by the amount of humidity inside a room.
Choice of Clothing
When we get cold, we can put on layers of clothing until we feel comfortable.
We can also use several layers of blankets and beddings to feel comfortable while sleeping.
Alternatively, warmer environments call for less clothing and higher energy bills using indoor fans and air conditioning systems.
Choice of Ecology
While some people love living in temperate regions, others prefer living out their lives in a warm tropical setting.
Most of us prefer living where the temperature ranges lie somewhere in between.
Temperate regions require a mixture of heating and cooling, while desert-like and tropical areas need a lot of cooling.
Best AC Temperature for Sleeping
With all of those factors in mind, you now know that temperature regulation is essential for having desirable comfort levels that promote sleep.
Set your air conditioning temperature within the appropriate range in conjunction with all the factors that affect temperature management.
You can reduce costs on your energy bills by adding a layer of clothing to increase passive warming.
Also, consider the relative humidity in your bedroom.
Too much humidity can damage your home and allow the growth of harmful, disease-causing mold.
What Temperature Should I Set My AC at Night?
The best air conditioning temperature for sleeping should measure 65 degrees Fahrenheit (about 18 degrees Celsius).
Keeping a steady indoor temperature is sometimes impossible, even in highly controlled conditions.
When regulating bedroom temperature, try to install a thermostat so that you can set the temperature anywhere between 60 and 72 degrees Fahrenheit (15.5 and 22 degrees Celsius).
What Temperature Is Too Hot for Sleep?
You will know that the temperature in your bedroom is too hot when you start having a restless sleep.
Warm temperatures can cause a decrease in rapid eye movement (REM) sleep patterns.
Any room temperature above 72 degrees Fahrenheit (22 degrees Celsius) can be quite uncomfortable for sleep, so keep your thermostats in check to regulate the heat.
The ideal room temperature in summer depends on how much you want to save on your utility bills.
The Department of Energy sets the best AC temperature for sleeping in summer at 78 degrees Fahrenheit (25.5 degress Celsius).
It is the recommended temperature setting for cooling while trying to save energy.
Reduce the temperature from that setting if you want the room to be cooler, but keep in mind that lower temperatures entail more costs.
How Can I Stop Myself From Overheating at Night?
If you are a hot sleeper or have hot flashes and night sweats, you can make remedies to increase sleep quality.
Relieve Yourself From Heat
You can get relief and avoid discomfort when trying to sleep by lowering the temperature in your bedroom.
To do this, you can turn up the air conditioning or increase ventilation by opening some windows and using a fan.
Alternatively, heat can come from wearing thick clothing and beddings.
Remove layers of clothing or change into cooler clothes, and remove several sheets and blankets.
You can also get relief by relaxing with slow, deep breaths, sipping cool water, and using cooling sprays and gels.
Changing Your Diet
You may be eating something regularly, which can be the culprit that causes extensive body heat.
Heat stress is a primary effect of eating oily, spicy, and fried food.
Too much intake of high-protein foods can also cause your body temperature to rise.
Change your diet and observe the effects after regulating your food intake.
Practice Helpful Habits
Practicing helpful habits to promote a healthy sleep cycle can be tedious, but it is advantageous.
Before you go to sleep, try to calm yourself and set the mood for a healthy slumber.
During the day, reduce body stress by regularly exercising to stimulate a restful sleep at night.
Finally, stay cool during your sleep by taking appropriate actions to relieve yourself from heat.
Night sweats and hot flashes can come as a regular result of triggers that you can avoid.
These triggers include smoking and inhaling second-hand smoke, drinking alcohol and caffeine, eating spicy foods, and stress.
Pinpoint the Source
Body temperatures rise due to various diseases and illnesses, including inflammatory diseases, thyroid disorders, arthritis, leukemia, and neurological disorders.
Ask your doctor if one of these problems is the root cause of your overnight hot flashes and excessive body heating problems.
Other Factors Affecting Quality of Sleep
Aside from body and bedroom temperature control, other factors can affect your sleep quality.
The following is a list of factors that can heavily affect your sleeping routine:
Anyone can fall into a deep slumber as soon as they get into a comfortable sleeping position.
You can either sleep on your back, stomach, or side.
Sleeping in the right position encourages good quality sleep.
Your bedroom furniture, mattress, pillows, blankets, and lights can affect your sleeping practices.
Blue light is the single most significant factor that can trigger your body clock to wake you up, so avoid using blue light in your bedroom.
Who wants to sleep in a noisy environment?
To get good quality sleep, you should be in minimal to zero noise environments that encourage relaxation.
You can also wear a sleeping mask with earmuffs to help minimize background or environmental noise.
Inconsistent Sleeping Cycles
Avoid taking long daytime naps that can disturb the normal cycle of your circadian rhythm.
Stay active during the day so you can quickly doze off at night.
Many sleep disorders can ruin the quality of your sleep.
Sleep apnea, snoring, sleepwalking, insomnia, night sweats, and sleep paralysis are only a few belonging to a long list of sleep disorders.
If you think you are experiencing any of them, ask your doctor for treatment, remedies, and acceptable practices to alleviate any disorder you may have.
What Is the Best Air Conditioner Temperature for Sleeping: The Conclusion
The normal AC temperature for human body should be set to around 65 degrees Fahrenheit (18 degrees Celsius) to maintain the core body temperature.
The best air conditioner temperature for sleeping falls between 60 and 72 degrees Fahrenheit (15.5 and 22 degrees Celsius) because you can make adjustments in clothing, blankets, and other factors while sleeping.
If you factor in age, the normal AC temperature for human body is restricted for older people, babies, and toddlers.
Elderlies prefer sleeping environments that are not too cold, usually between 66 and 70 degrees Fahrenheit (19 and 21 degrees Celsius).
Babies and toddlers can tolerate cool room temperatures as low as 65 degrees Fahrenheit (18 degrees Celsius).
The ideal room temperature in summer should be just the same, but if you want to cut costs, try setting the room temperature to 78 degrees Fahrenheit (25.5 degrees Celsius).
Adjust to lower temperatures from there until you find comfortable levels.