Why Setting Your AC to 26°C at Night Could Be Disrupting Your Sleep

Many people believe that keeping the air conditioner set to 26°C at night is an efficient way to balance comfort and energy savings. However, research and expert opinions suggest this might not be the best choice for a restful night. Let’s explore how setting your AC at 26°C might impact your sleep, health, and even energy bills.

Disrupts Natural Sleep Patterns

Our bodies are naturally programmed to cool down as we fall asleep, facilitating deeper sleep stages. A room temperature of 26°C may feel comfortable initially but can prevent the body from cooling adequately, leading to restless sleep. Studies recommend a sleep environment between 18-22°C to achieve optimal relaxation, as cooler conditions support the natural dip in body temperature necessary for quality rest.

Increases Sweating and Discomfort

While 26°C might feel pleasant for daytime activities, it can be too warm at night, especially under blankets. Sweating and discomfort can cause frequent awakenings as you try to cool down. Keeping your AC set between 18-22°C minimizes the chances of overheating, helping you wake up refreshed.

Humidity Levels Matter

Setting your AC higher, like at 26°C, can affect the unit’s ability to dehumidify effectively, especially in humid climates. This can lead to stuffier conditions, making it harder to breathe, particularly for those with respiratory concerns. Dehumidification is an important function of air conditioning, as excessive humidity promotes dust mites, molds, and bacteria—all of which can further impact sleep quality.

Inefficiency in Cooling

A temperature of 26°C may prolong the time needed for your AC to achieve effective cooling, especially in warmer months. Paradoxically, setting the temperature lower allows the AC to reach the desired temperature quicker, leading to shorter operational cycles and possibly even reduced energy costs. At a slightly cooler setting, the unit doesn’t need to work as hard to keep the room comfortable.

Potential Health Risks of a Warm Room

Sleeping in a warm environment can increase the likelihood of overheating, which may result in headaches, dehydration, or even worsened symptoms for those with asthma. Sleep specialists recommend lower temperatures for optimal rest, as a cool room supports body functions necessary for restorative sleep.

Poor Sleep Quality and Daytime Grogginess

Research indicates that warmer sleeping environments lead to more tossing and turning, making it harder to reach deep, uninterrupted sleep. As a result, you might feel groggy and unfocused in the morning. For those working long hours or managing busy routines, quality sleep is crucial, and room temperature plays a major role in achieving this.

Negligible Energy Savings

Although 26°C might seem like a good compromise for energy savings, the actual reduction in energy usage can be minimal. Lowering your AC to 24°C may result in quicker cooling, allowing the unit to cycle off sooner. This more efficient usage pattern could ultimately save more energy than a setting of 26°C that struggles to cool the room adequately.

Uneven Airflow and Hot Spots

AC units set at higher temperatures, such as 26°C, may struggle to circulate cool air evenly across the room. This can create uncomfortable hot spots, particularly if the room has limited airflow. Uneven temperature distribution can lead to frequent adjustments, which disrupts sleep.

Impacts on REM Sleep and Body Temperature

REM sleep, the phase crucial for mental restoration, requires the body to reach a lower core temperature. Higher temperatures can interfere with this cooling process, leading to reduced REM sleep, which impacts cognitive function, mood, and stress levels the next day.

Myth of Lower Energy Use with Higher Settings

While it’s common to assume a higher temperature setting on the AC will save energy, it can backfire if the room remains uncomfortably warm. When people frequently adjust the thermostat to find relief, it can lead to greater energy consumption. Instead, set the temperature slightly lower for consistent comfort and efficiency.

Difficulty Waking Up Refreshed

Sleeping in a room set to 26°C can make it challenging to wake up refreshed. When your body is too warm during the night, it interrupts the restorative cycles necessary for feeling alert in the morning. A slightly cooler setting allows you to achieve the deep sleep needed for an energized start to your day.

Air Quality Concerns

Air quality can suffer at higher temperatures due to less effective filtration and dehumidification. Dust, allergens, and pollutants can circulate more freely, especially if the AC is struggling to maintain humidity control. These factors may aggravate allergies, asthma, and other respiratory conditions, which can impact sleep comfort and overall well-being.

Better Practices for AC Use at Night

Instead of setting your AC to 26°C, consider these tips for better sleep and energy efficiency:

1. Use a Timer: Many modern AC units come with a timer function. Set the AC to start cooling the room before bedtime and then shut off or maintain a lower setting while you sleep.
2. Install a Fan: Fans can help circulate cool air more effectively. By placing a fan near the AC, you can create a consistent airflow, helping maintain a comfortable environment even at a lower AC setting.
3. Adjust Bedding: Switching to lighter bedding can reduce overheating, particularly in summer months. Natural fabrics like cotton allow better air circulation, keeping you cooler during the night.
4. Keep Blinds Closed During the Day: Limiting sun exposure to your bedroom during the day can help keep it cooler, reducing the need for intense AC use at night.
5. Invest in a Smart Thermostat: A smart thermostat can automatically adjust the temperature based on your preferences and daily routines, offering comfort while conserving energy.
6. Use Dehumidifiers if Necessary: For those in humid climates, a separate dehumidifier can work alongside your AC to maintain an ideal humidity level, allowing you to set your AC to a more energy-efficient temperature.

In summary, while setting your AC to 26°C might initially seem like a balanced approach, it can lead to disruptions in sleep, health concerns, and potentially higher energy costs. Aim for a slightly cooler environment to support better sleep quality and energy efficiency. With a few simple adjustments, you can create a sleep sanctuary that promotes restful nights and refreshed mornings.