A good night’s sleep is just as important for your health as a healthy diet and regular exercise.
Not sleeping well can negatively affect your cognition, mood, heart health, and more. It can also increase your chances of developing diabetes and obesity, among other health conditions.
That’s why getting a good night’s sleep is one of the best things you can do for your health. There are many factors that affect how well you sleep. Surprisingly, one of those factors is what you wear to bed. That’s right — choosing the right PJs is important for getting quality ZZZs.
If you are sleeping in an old threadbare t-shirt that you’ve had for years, consider upgrading to a comfy pair of pajamas. The right sleepwear will keep you from tossing and turning all night.
How Sleepwear Affects Sleep
You might think that what you wear to bed is superfluous. But, it’s more than just a fashion choice. It can actually impact your wellness by influencing how well you sleep.
The fabric of sleepwear has been found in studies to influence how long it takes to fall asleep. That’s because it influences your body temperature. Body temperature naturally falls at night as we prepare to sleep. This process is called thermoregulation and is controlled by our circadian rhythm or 24-hour sleep-wake cycle. The natural drop in body temperature triggers the production of the hormone melatonin, which is the key to sleep. If we wear pajamas that are too warm to bed, it interferes with the thermoregulation process.
Conversely, if it’s too cold, it will affect our ability to sleep. In one study, wool helped participants fall asleep faster in cooler temperatures. Participants who had wool PJs fell asleep in just 12 minutes versus 27 minutes for those wearing cotton. Wool is a natural insulator, which helps keep us warm.
Factors to Consider When Choosing Sleepwear
When it comes to sleep, comfort is the key. Here are some things to consider when selecting sleepwear.
Fabric
Choose natural breathable fabrics. Some good options include:
- Cotton - Cotton is a very popular choice because it’s inexpensive, durable, and breathable. Plus, it’s available in a range of styles and weights, perfect for any season.
- Silk - This material is smooth, soft, and silk. Silk is a good choice if you have sensitive skin because it causes less friction between the skin and fabric. Silk is very luxurious but is definitely a splurge. It has a higher price tag than some of the other fabrics.
- Linen - Linen is a great choice for the hot weather thanks to its superior breathability.
- Merino wool - Merino wool is great for both the summer and winter. This material is soft and comfortable making it ideal for sleepwear. It also absorbs moisture well.
What to Avoid
Avoid synthetic fabrics like spandex, rayon, or polyester. These don’t absorb moisture. They also don’t breathe well and can cause the body to overheat. When you are too hot, it can affect deep sleep and cause you to wake up frequently through the night.
Weight
Sleepwear should be lightweight so it doesn’t feel stifling. Lightweight pajamas are also quick-drying, which is great if you tend to get night sweats. Linen and cotton are both lightweight materials.
Fit
The fit of your PJs is important. You certainly don’t want your pajamas to be too tight. That can lead to blood flow restriction, possibly waking you up. So, choose loose-fitting sleepwear that have a relaxed fit and won’t constrict your movement or interfere with your circulation. Avoid tight waistbands. And, make sure you have room around the hips and shoulders.
On the other hand, make sure your PJs aren’t too baggy, as excessive material can bunch and tangle up in the middle of the night— disrupting your sleep.
The Season
Temperature shifts can affect how comfortable your PJs are. So, change your PJs with the season. For hot weather, choose lightweight PJs that will wick moisture away. Linen and bamboo are both good choices for the summer, as they are temperature-regulating fabrics. During the winter, switch to pajamas made of flannel, wool, or thermal.
The Type of Sleeper You Are
Do you sleep hot or cold? This factor plays into what kind of pajamas are best for you.
- If you are a hot sleeper: Do you constantly wake up feeling overheated? If you sleep hot, you’ll want PJs that will keep you cool. We suggest looking for pajamas made of moisture-wicking, lightweight breathable materials like cotton, linen, polyester, and bamboo. You could also try cooling pajamas, which are designed specifically for hot sleepers. Stay away from flannel or microfiber PJs as they will likely cause you to overheat.
- If you are a cool sleeper: If you are always chilly when you sleep, choose a toasty pair of flannel or cotton PJs.
Sleepwear Tips
Keep these tips in mind for your best sleep yet.
- Change into your PJs as part of your bedtime routine - Nighttime rituals are the key to falling and staying asleep. A consistent hour-long wind-down routine that you follow before bed can help you sleep better. Your routine might include a cup of warm tea, meditation, or a skincare routine. But, also make getting dressed in your favorite PJs a part of your routine. This signals to your brain that it’s time for bed. The comfort of donning your favorite pair of PJs will also help you relax.
- Don’t wear a bra - Regular bras are too restrictive and compressive for sleep. If you have larger breasts or are pregnant and have trouble falling asleep without support, consider a bralette made for sleep. These wire-free bras won’t poke or dig into your skin.
- Choose bamboo PJs if you get night sweats - Cooling pajamas that have moisture-wicking properties are ideal if you are going through menopause or have excessive sweating at night. Bamboo is a good choice of material.
Some people feel more comfortable sleeping nude, and there are many benefits to sleeping in the buff. It has been found to improve sleep quality. However, sleeping naked is not always the answer. Everyone has their own preferences. Ultimately, what to wear to bed depends on what you find most comfortable.
