Does sleeping naked help you sleep better? A doctor takes a serious look
"I only wear Chanel No. 5 to bed."
This is a famous anecdote attributed to Marilyn Monroe.
Some people find that sleeping naked is actually liberating and comfortable, while
"No, I can't relax unless I'm wearing at least underwear."
others feel this way.
In foreign films, you often see scenes where people sleep wrapped in sheets while naked.
On the other hand, when you sleep in a yukata at a Japanese inn, the sash may come undone by morning, leaving you almost naked.
So, from a medical perspective, are there any benefits to sleeping naked?
In conclusion, there is no need to sleep naked.
It is a bit of an unromantic conclusion, but
"Sleeping naked improves sleep quality"
there is currently not enough direct research to make such a definitive statement.
A lot is known about the relationship between sleep and body temperature.
However, the research has mainly focused on
• Bedroom temperature
• Types of bedding
• Pajama material
• Changes in skin temperature and core body temperature
and so on.
There is no strong evidence directly comparing "being completely naked" versus "wearing pajamas" that clearly shows sleeping naked leads to better sleep.
In other words, while sleeping naked can be one method for a good night's sleep, it is not a medical health practice recommended for everyone.
To fall asleep, you need to release body heat.
Our body temperature is not the same throughout the day.
At night, the body releases heat from the hands and feet, gradually lowering its internal temperature.
This drop in body temperature serves as one of the signals to the body that it is time to sleep.
Therefore, if the bedroom is too hot or you are wearing too many clothes, heat can become trapped, which may make it harder to fall asleep.
On a summer night,
feeling like you "cannot stand wearing pajamas"
is, in a sense, natural.
For those who tend to get hot, sleeping naked may make it easier to release heat and could potentially lead to a more comfortable sleep.
However, the important thing is not the act of being naked itself.
It is about creating a state where you feel comfortable, neither too hot nor too cold.
Sometimes thin pajamas are more comfortable than being naked
It is easy to assume that being naked is the coolest option, but that is not necessarily true.
People also sweat while they sleep.
When you sleep naked, sweat remains directly on your skin or the sheets.
Your skin feels sticky from sweat.
The air from the air conditioner hits you directly.
You might be bothered by the friction against the sheets when you toss and turn.
For some people, these things can actually be uncomfortable.
If you wear loose-fitting pajamas with good moisture absorption and breathability, they will absorb sweat while creating a comfortable space around your skin.
That is why many people find light materials like cotton, gauze, or linen to be comfortable.
"Naked or thick sweatpants"
It is not a binary choice.
Thin, non-constricting pajamas can sometimes be the perfect middle ground.
Should you wear underwear?
For healthy adults, there is no medical rule stating that you must wear underwear while sleeping.
Some people find it more comfortable and less stuffy if they don't wear any.
On the other hand,
・You are concerned about direct contact with bedding
・You have secretions or menstrual blood
・You have urinary leakage
・You have skin problems
・You share bedding with family members
In cases like these, it is more practical to wear underwear or sleepwear.
Ultimately, whether or not you wear underwear does not determine the quality of your sleep.
There is no need to force yourself to take them off if it makes you feel uneasy.
This is the most important thing.
If you hear that "sleeping naked is good for your health"
and try to sleep while enduring discomfort, it defeats the purpose.
If you sleep naked, you should wash your sheets frequently
When you sleep naked, sweat, sebum, and dead skin cells adhere directly to your bedding.
Therefore, you should pay a little more attention to the cleanliness of your bedding than if you were sleeping in pajamas.
Especially in the summer, the amount of sweat increases.
Sleeping naked itself is not unhygienic.
However, the sheets will now absorb what the pajamas would have absorbed.
If you decide to become a member of the "naked sleep" camp, you need to consider the frequency of washing your sheets as part of the deal.
While the sense of freedom increased, so did the laundry.
This is an unexpected pitfall of sleeping naked.
In on-call rooms or hotels, I feel more at ease wearing something
Even people who can sleep naked at home may want to wear pajamas in an on-call room or hotel.
This is not unusual.
The feel of unfamiliar sheets.
The way the air conditioning works.
The dryness of the room.
Psychological resistance to bedding when you don't know who used it last.
Sleep is a very delicate thing.
Even if there is no medical problem, if you feel 'somehow uncomfortable,' that alone makes it harder to sleep.
For those who dislike hotel yukatas when traveling, bringing just a pair of thin pajama bottoms is a good method.
Your luggage will increase slightly, but it is a small price to pay compared to spending a sleepless night.
Considering disasters, being completely naked is a bit problematic
When considering sleeping naked in Japan, earthquakes are hard to forget.
A large tremor occurs in the middle of the night.
Window glass breaks.
Evacuating to the hallway.
Having to go outside.
In such cases, being completely naked is truly problematic.
That said, you don't need to sleep in clothes you could wear out every night.
Even those who sleep naked should keep a few essentials by their bedside.
・Clothes you can throw on immediately
・Glasses
・Smartphone
・Shoes or thick-soled slippers
・Lighting
You can balance sleep comfort with disaster preparedness.
If you are comfortable, that is the right answer for you.
When it comes to sleep,
“This position is the best”
“This temperature is the correct one”
“Sleeping naked makes you healthy”
These kinds of definitive claims are easy to find circulating.
However, actual comfort varies from person to person.
Are you sensitive to heat or cold?
Do you sweat easily?
Do you use air conditioning?
What kind of bedding do you use?
Do you sleep alone or with family?
Are you worried about disasters?
If the conditions are different, the answer changes too.
If sleeping naked makes you feel comfortable, then that is fine.
If you feel more at ease wearing just underwear, that is fine too.
If you cannot sleep unless you are wearing a matching set of pajamas, that is a perfectly fine sleep habit.
The most important thing for sleep is not whether you are naked or not.
It is being able to sleep peacefully without waking up due to heat or cold.
By the way, when I sleep in just a hotel yukata, I end up in a rather free-spirited state by morning.
I don't have the courage to sleep naked from the start, but perhaps I am reaching a similar state as a result.
3 summer sleep items to try before going naked
1. GUNZE 'kaimin navi 100% Cotton Pajamas'
These are suitable for people who don't feel comfortable naked but find regular loungewear too hot.
Lightweight 100% cotton pajamas absorb sweat while not constricting the body, allowing you to aim for a middle ground between being naked and wearing heavy clothes.
Preparing clothes specifically for sleep also makes the act of changing into them a switch that signals 'it's time to sleep'.
2. Showa Nishikawa 'Contact Cooling Mattress Pad'
If your back feels hot even when you are naked, the problem might be your bedding rather than your clothes.
With a reversible type that allows you to switch between a contact cooling side and a regular side, you can adjust according to the temperature and air conditioner settings.
Choosing a product that is machine washable makes it easier to use during sweaty seasons.
3. IRIS OHYAMA 'DC Motor Circulator'
If there is uneven temperature in the bedroom, it can be hot around the bed even if the air conditioner is on.
If you circulate the air with a circulator, it becomes easier to keep the entire bedroom uniform without lowering the set temperature excessively.
The key is to point it toward the walls or ceiling rather than blowing strong air directly onto your body.
Matchi