Steel horizontal radiator in sandstone shown in bedroom

What’s the perfect bedroom temperature for a good night’s sleep?

Written by
Nick Duggan

Struggling to sleep? We hear you. Whether it’s trouble dropping off, or frequent waking, a poor night’s sleep can make day to day life a little harder than it needs to be. The perfect bedroom temperature can help optimise your sleep quality, as well as your health and wellbeing. Let’s find out more.

The effect of temperature on your sleep cycle

Your sleep cycle refers to the pattern of changes that happen in your brain while you’re sleeping. It happens in different phases, each of which is just as important as any others when it comes to your health and well-being. Each cycle takes roughly 90-110 minutes, and you’ll potentially have between four and five each night depending on how long you sleep for.

Many people aren’t aware of the effect of room temperature on their sleep cycle. A room that is too cool can make it hard for you to fall asleep. But equally, a warm and stuffy bedroom can stop you from nodding off quickly too. If you’ve ever turned your pillow over so your head is on the “cold side”, you’ll be responding to your body’s natural drive to lower its core temperature which will make it easier for you to fall asleep – even if you don’t know it.

It may come as no surprise that temperatures that are too warm have been shown to disrupt REM and deep sleep stages, causing more periods of awakeness during the night, altering your sleep wake cycle and affecting the overall balance and quality of your sleep. If you’re experiencing disrupted sleep each night, it could be that your room is too warm.

So, how do you achieve the perfect balance?

High Output Dubal White Low Aluminum Radiator in bathroom under large glazed windows with rug and picture

What’s the best room temperature for sleep?

Research has revealed that cooler rooms are generally better for supporting restful, comfortable and healthy sleep, so while it may be tempting to turn the thermostat up during the winter months, the recommended temperature range for a sleep-encouraging space is between 16℃ and 18℃. Use blankets and duvets to create warmer pockets of air once you’re in bed if you need to, while the cooler temperatures outside of your bed will help to regulate your temperature through the night.

How to get the perfect bedroom temperature

It starts with knowing your BTU

BTU stands for (British Thermal Unit) and is what plumbers and other professionals use to measure how much heat a radiator can put out into your space. The higher the BTU, the more powerful the heating capacity of your radiator is.

If the BTU output is too low, your radiator won’t have enough power to heat or cool the room properly, causing it to run continuously and create higher energy bills. If the BTU output is too high, the unit will cycle on and off too quickly, leading to uneven temperatures, excess humidity, and higher wear on the system.

By matching the BTU output to the room’s size, insulation, and heat load, you can create a comfortable sleeping environment, as well as ensure the best possible efficiency without excess wear and tear on your heating system. Our handy BTU calculator tool will help you to work out the correct BTU for any room in your home.

Valves: where functionality meets feature

Valves are what controls how much heat comes out of your radiators. This makes them essential for getting the perfect temperature in any room in your home. If you still have some old valves on your bedroom radiators, now would be a great time to change them. Replacing them with up-to-date thermostatic valves (TRVs) will allow you to regulate the heat more efficiently and effectively, which will make it easier to maintain a constant temperature. They don’t have to be boring either. Nowadays, radiator valves come in a wide selection of designs, from contemporary styles to styles fitting a more traditional home. And the colour no longer has to be just white. Choose from a range of finishes that will work nicely with your interior space and style.

Rececker Soft Radiator Brush on White cast iron radiator

Show your radiators some love

For your radiators to be working at their best, they need some routine TLC. This means bleeding them to remove any trapped air, and this will ensure the temperature is dispersed across them evenly. You also need to set your thermostatic radiator valves (TRVs) to your desired temperature, and this can be adjusted as needed.

“Getting comfort levels right is not just about getting a good night’s sleep. Setting the bedroom radiator’s thermostatic valve to the right level for you will mean a consistent temperature is maintained but, more importantly, you are not constantly adjusting things as this is when inefficiencies in the heating system are created and your bills can start to rise.” says Nick Duggan, Managing Director.

Think smart

Smart heating takes some of the guesswork out of room temperatures and most electric radiators can sync with smart heating providers to help you make your rooms as cool or as warm as you want them to be, when you want them to be. And if you’ve got traditional radiators, most of the ones we can provide are compatible with smart valves you can source externally if you choose to, although many people aren’t keen on their look or finish.

If great sleep is proving to be a challenge and you think that your bedroom temperature could play a part, our team can help. Pop into one of our showrooms, or contact us by phone or email, and let us help you to create a warm, comfortable space for a good night’s sleep.