Achieving a restful night’s sleep can be challenging when your bedroom environment isn't quite right. Whether it’s too hot, too cold, or too humid, uncomfortable conditions can disrupt your sleep. So, what is the best temperature and humidity for a good night's sleep? At SS&B Heating & Cooling, we’re here to help you create the perfect sleeping environment.

You work hard and deserve a good night's rest. While many factors influence sleep quality, such as diet and bedtime routines, the temperature and humidity in your bedroom play a crucial role. Understanding and controlling these elements can significantly improve your sleep quality and overall health.

Here's what we'll cover:

How Temperature Affects Sleep
How Humidity Affects Sleep
Creating the Perfect Sleep Environment
Achieving the Optimal Temperature and Humidity for Sleep

Let’s get started:

How Temperature Affects Sleep

If you’re like most people, falling asleep can be difficult if you’re too hot or too cold. Waking up sweaty or shivering can disrupt your sleep, leaving you feeling groggy in the morning. Your body temperature naturally drops during lighter, slow-wave sleep and rises again during REM sleep, which is essential for memory and learning.

If your room is too warm, you may wake up during REM sleep because of overheating. Conversely, if the room is too cold, your cardiovascular system may constrict blood vessels, causing shallow breathing as your body tries to warm up, disrupting your sleep.

What is the Best Temperature for Sleep?

Research indicates that the optimal temperature range for sleep is between 60 and 67°F for adults and 65 and 70°F for babies. Maintaining this temperature range makes it easier to fall and stay asleep.

According to the Sleep Foundation, it’s beneficial to keep the nighttime temperature 2-5 degrees cooler than your daytime temperature. For instance, if you keep your home at 70°F during the day, lowering it to 65°F at night can improve sleep quality. Adjust your sleepwear and bedding to find your perfect comfort level.

How Humidity Affects Sleep

Humidity levels also significantly impact sleep quality. High humidity can lead to increased wakefulness, exacerbate asthma symptoms, promote dust mites, and increase the risk of bronchitis and respiratory infections.

On the other hand, low humidity can cause dry nasal passages, scratchy throats, increased coughing, respiratory infections, nosebleeds, headaches, dry eyes, dry skin, and chapped lips. If you or your family experience these symptoms, adjusting indoor humidity might help.

What is the Ideal Humidity Level for Sleep?

The ideal bedroom humidity is between 30% and 50%, as recommended by the Environmental Protection Agency (EPA). In winter, a humidity level of 30-40% keeps your home warm and cozy, while in summer, 40-50% is more comfortable. Never let indoor humidity exceed 60% to avoid promoting mold, mildew, and dust mites, which can cause breathing difficulties.

Creating the Perfect Sleep Environment

Choosing the right bed and pillow is crucial, but so is selecting appropriate bedding for temperature and humidity regulation as the seasons change. Make your bedroom as dark and quiet as possible, using blackout curtains, sleep masks, and covering electronic lights. Consider thicker curtains to block street noise or use a white noise app or earplugs to ensure a peaceful sleep.

Maintain the Best Humidity and Temperature for Sleep

While we can’t recommend the best bed, pillow, or bedding for a good night’s sleep, we can help with achieving the optimal sleeping temperature and ideal humidity for sleeping. Optimizing your home comfort during the day and helping you get a good night’s sleep doesn’t have to be hard.

Achieving Optimal Temperature and Humidity for Sleep

Achieving the optimal temperature and humidity for sleep is easy with the right HVAC equipment and humidity control solutions. Consulting with an HVAC professional can help you find long-term comfort solutions for your bedroom and entire home.

Some effective solutions include:

Installing and Using a Programmable Thermostat

Programmable thermostats can help ensure the best sleeping temperature by allowing you to set a bedtime temperature that cools down to the optimal level for sleep. Consider upgrading to a smart thermostat, which includes additional features like temperature and humidity sensors and can learn your habits to optimize your heating and cooling schedule.

Upgrading Your HVAC System

If your current HVAC system is over 10 years old or struggles to maintain comfort, it may be time for a replacement. Options include:

New Matched System

A new matched system that replaces the old AC and furnace can offer better temperature and humidity control.

Zoned System

An HVAC zoning system allows you to better control the temperature in specific areas, addressing the issue of different temperatures in different parts of your home.

Ductless System

A ductless mini-split system is an energy-efficient option for rooms that need additional heating and cooling, even if they lack ductwork.

Adding a Whole-House Humidifier or Dehumidifier

In high-humidity areas, a whole-house dehumidifier integrated with your HVAC system can maintain comfortable humidity levels. In dry climates or during winter, a whole-house humidifier can add moisture to the air, improving comfort.

Learn more about the best humidifiers and dehumidifiers for your home, and for personalized advice, contact SS&B Heating & Cooling. We’re here to help you create a comfortable and healthy home for restful sleep every night.