Getting a goodnight’s sleep requires much more than scheduling consistent bedtime. According to sleep experts, creating the right sleep environment can make the difference between irregular dozing and a full night of sleep.
To create the right sleep environment, you have to consider things like light and temperature. More importantly, you have to consider what you wear to bed. Surprisingly, picking the right pajamas to help support a good night’s sleep is simple.
7Find Out What to Wear to Bed
Wearing the right pajamas is one of the best steps towards healthy sleep. The quality of sleep can directly affect your overall health. In fact, a recent study has linked poor sleep to several problems, including relationship problems, high blood pressure, car crashes, diabetes, and heart disease. Below are some of the clothing you should wear to bed to catch some z’s.
6Your birthday suit
Sleeping nude is one of the best ways to get good sleep. Sleeping without clothes won’t only give your body the free range of motion it needs, but also lower your body’s temperature.
The recommended sleeping temperature is between the range of 60 to 70 degrees Fahrenheit. This temperature will help your body thermoregulate, which means you’ll quickly get into the deep sleep and rejuvenate your body for the day ahead.
This is a great alternative to sleeping naked. Purchase some loose-fitting and breathable pajamas to allow a range of motion. The ideal fabric should not make you overheat. When choosing the right pajamas, consider:
According to the people at Pajamas for Peace, the first important thing is to choose a pajama that is comfortable when you wear it. If you don’t like the slippery feeling of silk, then you won’t enjoy your night’s sleep in your pj’s. Be strategic about the material of your pajamas to help normalize your body temperature at night. Here are some of the fabrics you can consider:
Cotton: This is a natural fabric, which is both soft and lightweight. Cotton is also breathable and allows air circulation. What’s more, it doesn’t irritate the skin, but it is poor at insulating the body, and you may feel cold if you live in an area with a cool climate. However, you can fix this by getting adequate blankets.
Flannel: During colder months, a pair of pajamas made from flannel may be what you need. This soft fabric is soft, comfortable, warm, and also breathable. Therefore, it can help you sleep all night without overheating.
Silk: This type of fabric is a great thermoregulator. Therefore, it will help keep your body warm even when you’re cold and keep you cool when you feel hot. However, silk pajamas are expensive, and they require dry-cleaning. Silk pajamas also feel slippery on your body, and they tend to move around when you sleep.
Wool and fleece: These fabrics can keep your body warm, but they can also promote overheating. Additionally, wool can irritate your skin and cause itchiness that can wake you up at night. On the other hand, fleece doesn’t allow air circulation, so you may find yourself perspiring.
Moisture-wicking: Do you feel hot when you go to sleep? Do you sweat at night? Then moisture-wicking pajamas can be a great choice. Pajamas from these materials can draw water from your skin and help your body in controlling its temperature.
When it comes to sleepwear, style also makes a major difference. Think about flexibility, because you won’t stay fixed in one position all night. Therefore, your bedclothes should conform to your body and allow nonrestrictive motion. Do you sleep on you back? Are you a side-sleeper? Choose pajamas that are comfortable for your body type.
Ensure that the pajamas you wear to bed don’t have skin and sweat buildup. Apart from being a less pleasant experience, wearing dirty clothes at night can cause skin infections. Your bodily oils will accumulate inside your clothes, and they will eventually cause acne on your back, shoulders, and other parts of your body.
What’s more, exposing your body to dirty clothes can cause a skin rash referred to as contact dermatitis. This may turn your skin red, cause itchiness and swelling. In rare cases, contact dermatitis can cause bumps and blisters filled with fluid. To avoid all these problems, make sure that you wash your pj’s and wear breathable clothes if you don’t want to sleep in the nude.
2Eye and ear covers
You’ll wake up feeling unrested if you try to go to bed when there’s excessive light or sound. Invest in earplugs and an eye mask to help eliminate the distractions around you, and you can sleep soundly.
Just like your pajamas, the ideal sleep masks should be soft, breathable, and easily contour your face to keep the light out. Sleep masks are often made of natural materials like silk and cotton, or synthetic fibers. Choose a natural and durable material that will help you sleep better. You may also want to consider weighted sleep masks if you enjoy sleeping in weighted blankets.
Earplugs will also prevent premature sleep. The best earplugs are made of silicone or foam. Foam earplugs will fit into your ear canal and expand, thus creating a barrier to block out all sounds. On the other hand, silicone earplugs won’t go deep into your ear canal. This may be an ideal option if you want a reusable and less intrusive earplug.
In case your feet get too cold at night, then you may get trouble getting into a deep sleep. You’ll have a difficult time thermoregulating if your other parts of your body are cold. In a recent study by The Healthy, wearing the right type of socks when going to bed can reduce the time you take to fall asleep by approximately 15 minutes.
On the other hand, wearing thick and insulating socks can have the opposite effect and overheat your feet. Therefore, avoid compression socks and look for a pair of socks made from natural and breathable materials.
The correct temperature is a solid foundation for you to sleep well. Whether you opt to sleep in the nude, in loose and breathable pajamas, or in lightweight socks, ensure that you feel comfortable with the temperature levels. Additionally, choose pajamas made from materials that are breathable and moisture-wicking.