If you’ve ever braved a heat wave with no air conditioning or a frigid February while your heating system was on the fritz, you know how extreme temps can make getting a good night’s sleep nearly impossible. But the truth is, even a small fluctuation in temperature can ruin bedtime. According to the Sleep Foundation, the ideal temperature for sleeping is approximately 65 degrees F, give or take a couple degrees for personal preference. If you have an infant at home, adjust the temperature to around 68 degrees F as their smaller bodies are more sensitive to fluctuations. The goal is not to be cold but to lower your body’s core temperature in order to fall asleep faster and stay asleep longer.

Here are a few great tips to help you do just that.

Keep your bedroom cool and comfortable. Ideally, the temperature in your bedroom should hover in the mid-60s. You may need to play around with the thermostat to get it just right or add a space heater or fan.

Take a warm shower or bath. An hour or two before you typically fall asleep, take a relaxing shower or bath. The warm water will raise the temperature of your skin, causing your core to shed heat and cool you down.

Wear socks to bed if you have cold feet. Your feet contain many blood vessels, affecting the temperature of the rest of your body. If you feel too cold, wearing socks made of breathable materials like cotton or wool will warm the skin and bring blood flow and heat to the skin’s surface. The heat dissipates into the air, cooling your core.

Add layers to your bed. Keep an extra blanket, sheet, or comforter on or near your bed. Stick to natural, breathable fibers like linen or cotton. Should you feel too cold or too warm, you can adjust your bedding accordingly.

Rethink your HVAC system. Install a smart thermostat that can automatically cool things down for you during the night based on how you use your heating and cooling systems. Put your bedrooms on one zone and your main living area on another. Or if your home’s design or existing HVAC system isn’t getting the job done, consider installing a ductless mini-split in your master bedroom for the ultimate in fine-tuned indoor comfort.

At Zach Heating & Cooling, we can help you and everyone in your home sleep more soundly night after night. Whether it’s annual preventive maintenance, heating or air conditioning repair, or new system installation, the home comfort specialists at Zach are ready to get to work.