Are you fed up with tossing and turning in your bed at night? You can get comfortable sleep by controlling two important factors: your bedroom’s air temperature and humidity levels. The optimal temperature for sleep should be around 65 degrees Fahrenheit. This is according to the research made by National Sleep Foundation. If you’re the kind of person who gets cold easily, it may take some adjustment to get used to this. But try it for a few days and see if you don’t sleep better.
The best humidity levels to ensure a good night’s sleep is between 30% and 50%. If your room falls outside this range, it’s time to bust out your humidifier or dehumidifier.
In this article, we shall explain into detail why this temperature and humidity level helps you to sleep well at night, and various ways to control these factors well in your home.
How air temperature can affect sleep
Whenever you get a little drowsy, your body temperature tends to dip. This is because your body wants to achieve a desired “set point” for beauty sleep, according to Web MD. It’s important to account for this when setting your room’s temperature. It should feel a little bit chillier than what you would prefer during the day.
A too hot or extremely cold temperature could affect your body’s internal temperature, thus making you restless while trying to sleep. Therefore ensure to keep your bedroom’s air temperature to around 65 degrees Fahrenheit. If in case you have a core body warmer, you may probably have issues sleeping comfortably and you may need to lower the temperature to below 65 degrees.
The best ways to controlling your home’s temperature
You could just set your thermostat at 65 degrees, but this could be costly especially during the summer. In order to achieve a cool temperature without stretching your bank account beyond its limits, try the below two tips:
-Turn on your fan. The gentle, wind-chill effect shall provide a cooler sensation on your body, allowing you to turn up the thermostat by a couple of degrees.
-Install a thermostat that is programmable. These kind of thermostats are capable of automatically changing the temperature setting according to how you program the desired schedule. For instance, you can decide to program it to a low of 65 degrees Fahrenheit during bedtime hours and a high of 73 degrees when close to waking up.
How high humidity levels can cause sleep discomfort
The relative quantity of humidity present in the air can affect how well you sleep. Relatively high humidity levels, that is, humidity levels above 50% could cause two comfort problems:
High humidity makes you feel hotter than the room actually is, thus causing restlessness and discomfort. Your body responds to this exactly as it would if you cranked up the thermostat. Additionally, due to the extra moisture present in the air, mold and dust mites can thrive, causing health complications to individuals with asthma and allergies.
How low humidity levels cause snoring and irritation
If you’re prone to asthma, snoring, sleep apnea, or any other breathing problems, you want to make sure that the room doesn’t get too dry. Dry air irritates your nasal passages, which can cause snoring and wake you up. If your room is too dry, especially in the winter, you should get a humidifier to help you stop snoring. If you’ve tried other snoring remedies and found them to be wanting, see if a simple humidifier does the trick.
Tips on how to control your home’s humidifier
-Purchase and install a home humidifier.
-Always use the AUTO thermostat setting instead of the ON one.
-Properly seal your air vents so that they don’t draw in unconditioned air.
-Always ensure that your central AC is not oversized since it may exhibit short cycles. When the AC device is too large for your house, which most of them are, it may short cycle. This means that the device runs for a short time, say 10 minutes and then abruptly stops, preventing it from running long enough to actually cool and dehumidify your house.
National Sleep Foundation http://sleepfoundation.org/
Web MD http://www.webmd.com/
Good Morning Snore Solution http://antisnoringdevices.net/does-good-morning-snore-solution-work/