You might be thinking that you have the comfiest & coziest set of pajamas known to man, but there is still a chance those clothes are screwing up your sleep! The temperature of our body at night can make or break how deeply we sleep. Therefore, picking the right pajamas can help when it comes to falling asleep and staying asleep. Not sure where to start, don’t worry! We put together our top suggestions to help you pick the perfect PJs.
How Does Temperature Affect Sleep?
According to the science of sleep, the body needs to be at a specific temperature to fall and stay asleep. This is because our bodies follow a daily pattern of internal signals that tell us when to wake and sleep. This pattern, known as your circadian rhythm, is influenced by various signals from the environment – one being temperature (1). Our bodies begin to lose heat as we fall asleep and then warm again when it becomes time to wake. Ideally, we should keep our bedroom temperature between 60 and 67 degrees Fahrenheit to ensure sound sleep (2).
How to Dress to Ensure the Best Rest!
Since temperature can significantly affect how well you sleep at night, it is crucial to ensure that your bedtime attire doesn’t make you feel too hot or cold when you sleep. Here are a few tips to help you get ready for bed …
Keep it Loose
Wearing comfortable clothing that meets your personal needs is critical. If your pajamas are too fitted, you’re likely to find yourself uncomfortable and overheated. Always choosing sleepwear that’s looser, lighter, and made from natural or organic fabrics. Buy one size bigger than you would buy for your street clothes to keep it comfy.
Focus on the Fabric
One of our favorite bedtime tops is simply an old soft, cotton T-shirt. Cotton will allow easy temperature regulation, absorb night sweat, and stay comfortable on your skin. It is a great starting point if you are unsure about what to wear to bed. If you feel too warm at night, consider materials such as silk and Tencel (aka bamboo) as they are cooling fabrics for sleepwear. If you wake up cold in bed, consider flannel both for PJs and your sheets.
Consider Wearing Socks
Socks will not only do they keep your feet warm, but they help with circulation! If you find you are cold when you sleep, adding a pair of socks is an easy way to add only a small amount of warmth. If you make a more significant change, like adding long-sleeves, it may be too much and cause you to overheat.
Note: seasonal weather changes may cause you to want to switch between lighter weight cotton or bamboo to cotton flannels to stay warm, and consider a lightweight pair of socks to help insulate your feet down at the bottom of your bed.