The Best Temperature and Other Tips to Sleep Comfortably

Research shows that cooler temperatures make us feel more tired and help us sleep through the night. So, if your bedroom environment is too warm, you may be more likely to suffer from sleep issues like insomnia, poor-quality sleep, or even chronic sleep deprivation.

If you’re wondering what the perfect temperature is for sleeping, the answer is: it depends. Every person is different, but according to the National Sleep Foundation, keeping the temperature between 60 and 71.6 may help you get a better night’s rest.

Of course, other related factors like air quality and the efficiency of your AC also play a role in your overall sleep quality. But if you’re looking for ways to get better sleep, here are some of the best things you can do:

Let’s look at each of these tips in detail to help you get some much-needed zzzs.

Air quality plays a prominent role in maintaining temperatures. Due to poor air circulation or a lack of regular cleaning, dust and mold can build up in your home and impede your air quality and sleep quality in two major ways:

• Allergies and asthma flare-ups: Dust and mold affect allergies and cause asthma flare-ups that, in turn, affect how you breathe when sleeping. Coughing, wheezing, and inhaling microbes can all contribute to inadequate sleep.
• Severe physical reactions: Mold buildup has even worse effects and can induce sickness and more severe allergic reactions that affect your sleep, including hives, chronic cough, sneezing, insomnia, and even lung infections.

Although there are many causes of poor indoor air quality, you can prevent some of them by following these tips:

According to the Environmental Protection Agency (EPA), dust buildup in your ventilation system could prevent healthy air circulation throughout your home and may contribute to dust and allergens moving through the air. Air ducts can also grow mold, which can cause spores to circulate through the air in your home. Preventative measures such as duct cleaning and sealing are much more affordable than pricey mold remediation services.

It’s crucial to remove dust, mold, and debris from your ductwork by having them professionally cleaned every 3 to 5 years, depending on where you live. Professional duct sealing will help keep contaminants out of your home’s air, prevent conditioned air from leaking out of your ventilation system, and ensure a more consistent airflow throughout your home. All of which will increase your comfort at night while you sleep.

Regularly cleaning and vacuuming your home, furniture, and carpets can eliminate a significant amount of dust and debris. Out of all the possible cleaning activities, vacuuming is highly effective for removing mites, mold, and other allergens tracked inside from your day-to-day life (like dander and dust). If you’re short on time for cleaning, make sure to vacuum at the very least.

If you suffer from allergies that keep you up at night, these additional tips may help minimize symptoms caused by common allergens in Arizona:

• Shower at night to help remove the pollen from your hair and skin.
• Wash your sheets weekly in hot water to remove allergens.
• Dust weekly using a wet mop and wet cloths.
• Vacuum weekly with a vacuum that has a HEPA filter. According to the EPA, a HEPA filter will trap at least 99.97% of particles as small as 0.3 microns (including dust and pollen).
• Wear a mask when you do outside chores.
• Reduce outdoor activity on high pollen count days, such as when it’s very dry or windy.
• Install an air scrubber in your home’s air duct system to help reduce contaminants like pollen, dust, mold, and other air pollutants.

Having a clean filter is the primary way your HVAC system traps dust and microbes, keeps them from recirculating through your home, and maintains the temperature you set for your home.

If you can’t remember the last time you changed your air filter, it’s best to change it as soon as possible and to remember to change your air filter at least once every 3 months. Check it once a month to ensure that it’s clean and if it looks dirty, change it.

Turning on your ceiling fan counterclockwise will suck the hot air up, leaving the cooler air to circulate below in your bedroom while you sleep. Airflow and movement also create the feeling of a wind chill, which helps you feel cooler at night, even if your AC is set at a warmer temperature to keep your energy bills down.

In fact, according to the U.S. Department of Energy, you can turn your thermostat up about 4 degrees while your ceiling fan is on without feeling any hotter. If you don’t have a ceiling fan in your bedroom, you might consider installing one to create a more comfortable sleeping environment for yourself.

If you already have a programmable thermostat in your Phoenix home, using it is a great way to enhance the efficiency of your AC during the day and help you get some shuteye at night. Don’t have one? Installing one has several benefits.

A programmable or smart thermostat is an energy-efficient and effective way to boost your nighttime comfort. Having a series of temperatures pre-set that help you stay comfortable and maintain deeper sleep cycles for longer takes the stress of worrying or forgetting to do so off your shoulders. You can also set your thermostat to slowly raise the temperature as morning comes to help wake you up for your day.