Best AC Temperature for Sleeping

Do you live in a hot humid area and have trouble falling asleep? In this article you will find out the best AC temperature for Good Quality Sleep, benefits and risks involved and Best Sleep Tips.

Extreme heat, city noise and humidity can keep you tossing and turning for hours, leaving you exhausted the next day. Poor sleep is the main cause of many health issues and keeps you tired.

In this article, i will discuss the best Ac temperature for sleeping, how it affects the sleep and tips to improve it.

• Why Sleep Quality Matters
• Why Room Temperature is important for Sleep?
• Why you Can’t sleep in too Hot or Cold Temperature
• What is the Best Ac Temperature for good Sleep?
• Risks of Sleeping in Air Conditioner
• Benefits of Sleeping in Air Conditioner
• Best Tips for Good Quality Sleep

Let me explain in detail :

Why Sleep Quality Matters..?

The deep Good Quality Sleep will improve mental health, mood as well as physical health. It is necessary for your body’s auto repair functions to work properly.

Whereas not getting enough good quality sleep is a risk for your mental and physical health. There are many health risks involved including heart diseases, obesity and depression. Furthermore, you need enough good quality sleep regularly to keep your body working well.

Good sleep does not mean the hours you spend in bed

In a busy world of today, people suffer depression, tiredness and other health issues because they don’t rest well after tiresome daily routine.

Why Room Temperature is important for Sleep..?

Room temperature and other hygiene habits can significantly affect your sleep quality. A room which is too hot or too cold will make it difficult for you to fall asleep. A cold room is relatively better than a hot room for Sleeping. Furthermore, you will wake up often in the night and eventually wake up restless.



A hot room can cause discomfort, restlessness and sweating, which may lead to dehydration. Research shows that sleeping in a hot room may increase wakefulness, decrease sleep efficiency, making it hard to fall asleep

When the room is hot, you will not be comfortable in it and that will make you restless. You will start sweating which may lead to dehydration. Furthermore, research shows that sleeping in a hot room will make it difficult to fall asleep, increase wakefulness and decrease sleep quality. Ultimately, you will wake up tired in the morning, your appetite will reduce and you will be at risk of heart  and respiratory issues. 

Why You Can’t Sleep In Too Hot Or Cold Temperature..?

The temperature of your internal organs such as heart, liver and lungs etc is called core body temperature. When you are going to bed, your core body temperature drops to distribute heat and blood to hands and feet. If your core body temperature is too high then it will decrease sleep efficiency and increase wakefulness.

Similarly, A very cold room will also makes it harder to fall asleep and reduces quality of sleep. Furthermore, you are more likely to pee more often due to cold which ultimately results in poor sleep.

What is the Best Ac Temperature for good Sleep..?

The best air conditioning temperature for good quality sleep is 65°F (18.3°C). However, this may vary slightly among individuals as everyone have different body temperature.

So, ideal room temperature for good quality sleep is somewhere between 60°F to 67°F (15.6°C to 19.4°C). Use Sleep mode, if it is available in your Air Conditioner. 

Risks of Sleeping in Air Conditioner

There are no risks involved with sleeping in Air Conditioner. However using Ac full time may have some bad affects on your health but it is a subjective matter. It is safe to sleep with the AC if the indoor unit is clean and undergoes regular maintenance. As the filters in the indoor unit require cleaning twice a year or twice a month in dusty areas.

Regular cleaning will prevent formation of airborne contaminants like dust mites, volatile organic compounds, and pet dander. Other irritants that can be prevented are mold, pollen and bacteria.

These risks may be involved with using split AC full time. However, this is subjective,  depends on type of AC and may differ from region to region.

• Lack of Fresh Air ( low oxygen )
• Temperature difference may cause flu when going in and out
• Less endurance to temperature when going out.
• Ultimately, lack of activity

Benefits of Sleeping in Air Conditioner

The best thing about using Air Conditioner during extreme weather is good sleep and comfort. Apart from quality sleep, you will be safe from the horrible experience of sweating during sleep as many see bad dreams when slept in a hot room. let me list down some of the benefits here :

• Good Quality Sleep
• No fatigue
• No dehydration
• Purified air free of pollen and bacteria.
• Reduced noise as ac rooms are seal packed
• Air purifier may help people with asthma, allergies and respiratory issues.

Note : Most modern Air Conditioners have Sleep mode, it will help you get comfortable sleep by temperature adjustment automatically.

Best Tips for Good Quality Sleep

These lifestyle changes can help promote good quality sleep :

• maintain a consistent sleep routine, even on weekends
• limit daytime naps to 30 minutes
• Do regular exercise
• Keep the room dark
• Use comfortable, natural fiber bedding and cleaning it regularly
• Sleeping in the nude or wearing loose natural fiber pajamas
• Take a warm shower or bath 1–2 hours before bed
• Eat a light, easy-to-digest evening meal, as large meals can overstimulate digestion
• Do breathing exercises, meditation, or relaxing stretches
• Reduce overall lights at least 2 hours before bedtime
• Consume drinks that promote sleep, such as herbal tea, cherry juice, or milk
• Avoid or reduce the intake of alcohol, caffeine, and sugary drinks, especially in the afternoon and evening
• Turn off electronics a few hours before bedtime and keeping devices out of the bedroom
• Dim or Turn off lights before bed and use only night lights during the night
• Use blackout curtains to filter out street lights
• Allow natural light to come into the room 30–60 minutes before waking

Invest in these things if you are experiencing sleep issues :

• Buy a White Noise Machine to block noise*
• Buy earplugs if noise is a concern*
• Use an eye mask to block out light*
• Invest in a high quality mattress and pillow set
• Use scented candles when needed
• Use special room sprays when needed
• Use essential oils before bed to signal to the brain that it is bedtime

Summary

Having enough quality sleep is very important for your mental and physical health.

So, when you are going to sleep keep the temperature to a comfortable level  to fall asleep easily and get a good quality sleep.

In most cases, ideal bedroom temperature is around 65°F (18.3° C) to make it easier to fall asleep and improve sleep efficiency.

If you have any questions,  feel free to ask me, i will reply within 2 days