Air Conditioning Tips for a Better Night's Sleep

Tired of tossing and turning in a hot, stuffy room? Learn how some simple AC system tweaks can make all the difference at bedtime.

You know the feeling — tossing and turning in a stuffy bedroom, struggling to fall asleep on a hot summer night. Maybe the air feels stale, or the temperature just won't settle. When your indoor climate isn't quite right, getting a full night of restful sleep can feel impossible.

Temperature and air quality directly impact how quickly you fall asleep and stay asleep. An ideal sleep environment supports better cognitive function, mood and long-term health while preventing the increased risk of serious conditions, like heart disease and diabetes, that come with poor sleep.

Your home's air conditioning (AC) system is a key tool in creating the perfect nighttime sanctuary. Here's how to harness its power for the restorative sleep you deserve.

Set the right temperature

As bedtime approaches, your body naturally begins to cool down, and this temperature drop continues throughout the night. Lowering your thermostat can support this process, helping to align your environment with your body's natural rhythm. The National Sleep Foundation recommends setting your bedroom temperature between 65°F and 68°F for optimal sleep.

For a hands-off solution, consider investing in a smart programmable thermostat. It can automatically adjust to your sleep schedule, ensuring that your bedroom is comfortably cool by the time you turn in — no manual settings required.

Keep up on maintenance

A clean AC system means cleaner air and easier breathing at night. Dirty filters and clogged ducts can circulate dust, allergens and other pollutants throughout your bedroom. Make it a habit to change your filters every one to three months or according to the manufacturer's recommendations, and choose high-efficiency filters (MERV 8-13) to capture fine particles.

If it's been three to five years, you may also want to schedule a professional duct cleaning. For an extra boost in air quality, consider adding an air purifier to your bedroom, especially if you suffer from allergies or asthma.

Optimize airflow and circulation

Good airflow keeps your room feeling fresh and cozy. Ceiling fans help circulate air evenly and create soothing white noise that lulls you to sleep. Just make sure the blades are set to rotate counterclockwise during the warmer months to push cool air downward. Also, check that vents in your room are open and unobstructed, and close off vents in unused rooms to direct more airflow to where you need it most.

Manage humidity levels

Humidity significantly impacts sleep comfort. Excess moisture in the air can make you feel hot and sticky, while overly dry air can irritate your sinuses. A well-maintained AC system helps regulate humidity levels in your home by removing moisture from the air. For additional assistance, you can use a dehumidifier or humidifier to keep indoor humidity levels between 30% and 50%. This range strikes the perfect balance between comfort and health.

Check noises

If your AC system makes loud or unusual noises, it might be time for an inspection. Not only can these sounds disrupt your sleep, but they may also signal that your system is aging or needs repair. Consider upgrading to an air-source heat pump. These systems not only provide high-efficiency heating and cooling, but they also run quieter than conventional systems, helping you get a better night's sleep.

Sleep better tonight

While these tips establish a foundation for better sleep, every home has unique characteristics that may require specific solutions. For personalized recommendations tailored to your home's layout and your family's needs, consult with a qualified HVAC professional who can help optimize your system for the best possible sleep environment.

The BYOT program allows Appalachian Power to make brief changes to central air-conditioner settings by a few degrees on a limited number of peak demand periods, which typically occur on the hottest days of summer. You will receive a one-time e-gift card simply for enrolling, as well as another e-gift card for up to $25 at the end of the summer season ($5 per month for each month enrolled from May-September). Enroll Now!