What is the best AC temperature for sleeping? 

 If you have been wondering what thermostat setting would help you sleep better, you are in the right place. 

call 661-888-0248

Contact us 24/7 for HVAC services!


We all understand that uninterrupted sleep is detrimental to our well-being. A good night’s sleep comes with so many advantages.

 But do you know that the bedroom air conditioner temperature can impact the quality of sleep

And even more interesting, it can affect how fast you sleep. 

This post examines the best AC temperature for sleeping, how temperature impacts sleep and sleep improvement tips.

What Is the Best Temperature for Sleeping?

Sleeping in a room with the AC set to a comfortable temperature is essential for quality sleep. Studies reveal that the ideal sleeping temperature is approximately 65°F. However, this may vary from person to person.

Some people find that the best AC temperature for sleeping is between 60 and 67 degrees Fahrenheit.

A chilled environment (but not so cold) improves sleep quality by influencing circadian rhythms. These rhythms affect bodily functions like core body temperature and the sleep-wake sequence.

The core body temperature, which slightly drops moments before bedtime and at night, may be controlled by setting the AC to a comfortable temperature.

A lower body temperature signals to the body that it is time to sleep. An extremely cold or warm room might disrupt these signals.

This makes it hard to fall asleep and go into a rapid eye movement (REM) state. REM is a distinctive sleeping phase characterized by random and rapid eye movement. It’s also characterized by low muscle tone and the ability of the sleeper to dream deeply.

Furthermore, people with an out-of-sync circadian rhythm may encounter more sleep interruptions. They find it challenging to get adequate sleep.

Why Does Setting the Ideal Sleeping Temperature Matter?

Warmer evening temperatures frequently cause insufficient sleep, according to Science Advances research. It seems logical that a hot, stuffy room would quickly wake up most people in the middle of the night!

However, on the other hand, falling and staying asleep in a very cold room can also be challenging. This is why setting your AC to the proper temperature at night is critical.

Inadequate sleep, mainly if it occurs regularly, can make every aspect of your life more difficult. You may feel weary, sluggish, stressed, uninspired, and irritated.

Furthermore, not getting enough sleep might weaken your immune system, making it more difficult to fight off illness.

Why can’t people sleep when it is too hot or too cold?

A room that’s too hot or cold can make it hard for people to sleep effectively. It can lead to restlessness, trouble falling asleep, and waking up in the middle of the night.

Furthermore, a hot environment raises the body temperature, making you uncomfortable, restless, sweaty, and dehydrated. According to research, an overheated room might decrease sleep efficiency and increase wakefulness, resulting in fatigue.

The Pros and Cons of Sleeping with an Air Conditioner

Because the human body prefers a somewhat cooler sleeping temperature, winters don’t usually pose a problem. With a programmable thermostat, you can tone it down a little to get a good night’s sleep.

However, things become a little bit trickier in the summer. If you own a smart thermostat, you can take advantage of its features to automatically modify the room temperature at night.

The problem is that most people reverse to their vintage ACs to keep them cool on those sweltering summer evenings. However, this has its own set of issues.

One of these issues is how safe is it to sleep with a turned-on AC at night? It could very well not be, based on your AC system.

Even if it is, using an old-school AC to remain calm at night has numerous drawbacks, like:

  • Increased Dryness: A typical side effect of excessive AC use includes overly dry air in the room, leading to respiratory issues, thirst, premature aging, and skin dehydration;
  • Dirt-Most air conditioners have filters that must be wiped regularly to avoid the transmission of germs, dust, and bacteria into your house;
  • Noise: This is an issue, especially with older air conditioning units, which tend to be noisy when operating, preventing you from getting enough rest.

The Dangers of Sleeping with an Air Conditioner

If you ensure that your air conditioner is maintained regularly and kept clean, it is okay to sleep with the AC on. It won’t affect your core body temperature.

Usually, these units need to be cleaned twice a year, especially their ducts and filters.

This reduces the buildup and spread of airborne pollutants like dust mites, volatile chemical elements, and animal dander. 

How to Keep Your Bedroom Temperature Cool Enough for Comfortable Sleep.

 Set your air conditioner’s temperature

The National Sleep Foundation (NSP) recommends 7-9 hours of sleep. However, most of us tend to sleep for less than that. This is why experts insist on sleeping in cooler temperatures.

But, you don’t have to run up your energy bill to get there. According to scientists, you should set your thermostat between 60 and 67 degrees Fahrenheit at night (1).

Furthermore, most rooms tend to be hot. Did you know that over the last 40 years, the average room temperature has increased by 10 degrees Fahrenheit? 

Look, some people sleep hot, while others sleep cold. It’s perfectly normal to go above or below these recommended numbers. However, don’t go above 72 degrees Fahrenheit.

It can result in sleepiness during the day due to lower sleep quality.

Note: If you are leaving your AC on through the night, you need a highly efficient system. Otherwise, your utility bills will shoot through the roof. If your HVAC system is not energy efficient, you need to get one installed. A new system comes with better functioning, and less bills. Search for “central air conditioner installers near me” to match with your local HVAC technician. 

Set Your Air Conditioner Early Using a Programmable Thermostat

Using a programmable thermostat will let you customize your room temperature through a smartphone app. But we get that dropping the temp below 68 degrees can raise your bill.

Most households go back and forth when it comes to the AC temperature. Some like the temp warmers because they want to save money. And we get it, but there are some ways you can still feel and keep cool at night without turning the thermostat to 68 degrees Fahrenheit.

However, using a programmable thermostat can help you set your room to the ideal sleeping temperature for your sleep time. 

Install an air conditioner with an in-built sleep mode

Consider installing an air conditioner with a sleep mode setting. A sleep mode feature means(2):

  • Your air conditioner’s inverter will work diligently once it’s turned on to reach the desired temperature.
  • After reaching this temperature, the inverter will reduce power to use less energy while maintaining the perfect sleeping temperature.
  • After four hours, your air conditioner will raise the temperature by half a degree so that you wake up at the perfect temperature.

If your AC lacks an in-built sleep mode feature, make sure you get one ASAP.

Frequently Asked Questions for best AC temperature for sleeping

 We answer some frequently asked questions on the ideal AC temperature for sleeping. Feel free to reach out to HVAC Santa Clarita if you need help setting your AC for a good night’s sleep.

Should you leave the air conditioner on at night?

According to scientists and experts, leaving your air conditioner running at night is generally safe(1). Just ensure you set the temperature right for your comfort.

How do I keep my air conditioner on at night?

Use these tips to effectively use your AC overnight:

  • By keeping the AC’s fan-only setting on all night.
  • By raising the thermostat temperature overnight
  • By utilizing ceiling fans.

If your AC has issues such as making weird noises like screeches and buzzes, you need to search for AC fixing near me.  Such noises can prevent you from sleeping well. 

What temperature should I set my thermostat at night?

The ideal AC temperature for sleeping is around 68°F. But, the temperature may differ between individuals.

What is the best AC temperature for a sleeping baby?

Experts recommend that babies sleep at a temperature of between 68° and 72°F. The same temperature is the ideal room temperature for elderly. 

How can I keep cool at night without AC?

Here are some tips that can help you go through the night without an AC(2):

  • Take a hot bath, as it will lower your core body temperature.
  • Be innovative with the fans.
  • Create a cross-breeze.

Final Thoughts on Ideal AC Temperature for Sleeping

Getting enough good-quality sleep is critical for our health and well-being. However, this depends heavily on your room and body temperature. To ensure that your family have a comfortable night’s sleep, we propose the following:

  • Setting your thermostat to 68 degrees Fahrenheit will help
  • Installing an AC with a sleep mode feature.
  • Fixing your AC to ensure your it is effective for supporting good quality sleep

Reach out today for more information on how to set your AC for good quality sleep. 

call 661-888-0248

Contact us 24/7 for HVAC services!




Leave a Comment