The summer months get toasty in Mesa, AZ, both during the day and overnight. This has an impact on how well you sleep. There is a connection between room temperature and sleep quality. Several sleep organizations have studied the topic and reached conclusions. Achieving a good night’s sleep only requires a few HVAC tips and tricks. At Honest Air Conditioning, we can turn your bedroom into a sleeping sanctuary. Here is some information to get you started.
Connection Between Room Temperature and Sleep
When the sun begins to set, your body temperature begins to drop as the pineal gland releases melatonin. As you begin to fall asleep, your body temperature is at least one to two degrees lower than during the daytime. In warm regions of the United States such as Arizona, sleep can be a challenge in the summer.
In Mesa, for example, the average overnight temperature in June is 69 degrees F. In July, the average is 77 degrees while in August, the average is 76 degrees. September sees a drop back to 69 degrees, and October is usually when relief is achieved at 57 degrees.
Sleep organizations have stated that the ideal temperature for sleep is 65 degrees. There are individuals who need their bedroom to be as low as 60 degrees while the highest comfortable temperature is 67 degrees.
Ideal Conditions for Ideal Sleep
Researchers believe that they have enough evidence that proves 65 degrees is the ideal temperature for sleep. Those who suffer from insomnia also have an irregular regulation mechanism for their body’s temperature. If their own body temperature cannot fall, it is one of the reasons why they have trouble falling asleep.
The best way to find out the temperature that works for you is to test several settings. Start at 65 degrees. Then, determine how you felt. If it did not suit you, go up or down according to your preferences.
Next, sleep experts recommend turning your bedroom into a cave-like atmosphere at night. It should be dark, and there should be no noise. Plus, it should be the right temperature.
Optimizing an HVAC System for Optimal Sleep
Your home’s HVAC system plays a big role in helping you get to sleep at night. It will help keep you comfortable in your house throughout the day as well as while you are sleeping. If you have to run it several hours because the summer reaches triple digits consistently, it should be energy efficient. Energy efficiency is important because you should not incur extravagant energy costs.
Before the summer weather really kicks in, HVAC professionals encourage you to have the unit inspected. Changing the air filter, for example, is a must. Then, our team of technicians ensures the unit is as close to the manufacturer’s specifications as possible. We top of the fluids including the refrigerant. Our goal is to determine if the system has at least one more summer season in it. The last thing anyone wants is for the unit to break down in the middle of a heat wave.
Once we have tested the unit, we can assess the rest of your home and make recommendations at your request. If you have trouble sleeping, we can put together an HVAC plan for you.
Turn On the Fans
When your HVAC unit is operating as close the manufacturer’s specifications as possible, the next step is to give it some help. The ideal companion for a cooling system is a ceiling fan. There are two main types of HVAC systems now – those with ducts and those without ducts.
Each has its own set of benefits, and they work well for specific environments. If the unit is producing as close to 100% output as possible, it is a good start. A ceiling fan takes that output and improves its flow. HVAC units do not produce new air. They do not take fresh air from the outside and bring it into your home. A unit heats and cools existing air found in your home. This causes that air to become stale.
Stale air is old air, and if it begins to sit, the air does not add to your comfort level or help you get better sleep. Ceiling fans are nice because they keep the cooled air circulating and prevent air from becoming stale too soon. Ceiling fans are also energy efficient, easy to install and simple to use.
Program the Thermostat
HVAC technology has made several strides over the last decade. One of the advancements the industry has delivered is the smart thermostat. A smart thermostat has an average temperature error of half a degree. A manual thermostat has an average temperature error of about 5 degrees.
At night, therefore, while you are sleeping, if you want to set the thermostat at 65 degrees, you can be sure that it is what the unit is going to produce thanks to the smart thermostat. You can also program the settings. The days of forgetting to lower or raise the thermostat are basically over. You can go to bed at 9:30 p.m., and if you like, a smart thermostat will lower the room’s temperature at 10 p.m. automatically. You simply have to program it to do so.
Additionally, a smart thermostat extends the life of an HVAC system. You no longer have to worry about making drastic temperature changes because the device will make adjustments based on your preferences and machine learning.
If you couple your smart thermostat with a ceiling fan, you do not need to run the cooling system as long. You can even set it up so that the cooling system gives itself a break at regular intervals. Then, to get an idea of your energy use, you can take a look at the energy use report the device compiles.
Balance Out the Humidity Level
The amount of humidity that makes its way into your home plays a role in your sleep quality, too. Humidity reaches a level where it eventually becomes uncomfortable. If there is not enough humidity inside, the environment causes your skin to become dry and itchy. If there is too much humidity, it creates an environment where bacteria can live and grow.
One solution some Arizona homeowners use is the whole-home humidifier. To get a better idea if this works for you, speak with our team. We want to ensure that you are on the same page as us. Whole-home humidifiers are attractive because the humidity level remains even across the entire house.
In addition to optimizing your HVAC system to create a comfortable environment for sleep, it’s important to follow some general sleeping tips. You should never eat a big meal right before going to bed. It is also a good idea to limit the amount of electronics-time you are getting before going to bed. Caffeine should be avoided in the evening as well.
To set up your home to deliver your best sleep, give us a call at Honest Air Conditioning to schedule an appointment in Mesa. We offer a full range of heating and cooling services along with air quality solutions.