Are there benefits to sleeping naked? Here’s what you need to know
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
When it comes to sleeping in the nude, there are plenty of folks who will tell you it’s good for sleep and overall health. But is this all talk? Explore 7 potential benefits of sleeping naked.
After a long, busy day, there’s nothing better than hopping into bed. Letting go of the stress from the day and snuggling into bed for some rest and relaxation is the best feeling. And, for many, that R&R comes from shedding layers. Literally.
If you’re a pajama person, more power to you. After all, nothing screams comfort more than a matching jammie set. But if you really want to explore the power of deep sleep, might we suggest sleeping in the buff?
For starters, sleeping naked may have potential health benefits — and more people than you might think are choosing to go without pajamas. Let’s explore ditching your nightwear to get better, deeper sleep. Plus, there are a few other interesting reasons to give this experience a try.
Can sleeping naked help you sleep better? 7 potential benefits
You might wonder how sleeping pajama-less could have an impact, but it appears that sleeping naked may have a positive effect on your sleep and overall health. If you’re on the fence, take a look at some of the specific ways sleeping naked can benefit your body and mind.
1. Regulates body temperature: Your body’s temperature naturally drops at night, helping you fall asleep and stay asleep. Pajamas (or too many blankets) can trap heat and disrupt this cooling process. Sleeping naked allows your body to cool down faster and stay at a more comfortable sleep temperature. Research shows that sleeping cooler can bring deeper sleep and fewer disturbances.
2. Promotes better sleep quality: By staying cooler at night, you might find it easier to drift into deeper stages of sleep, like rapid eye movement (REM) and slow-wave sleep that help you feel rested and refreshed.
3. Improves skin health: Sleeping naked allows your skin to breathe more freely, which can be good for people who suffer from skin irritation, acne, or sensitive skin. Without clothing rubbing against you all night, you give your skin a chance to recover and avoid moisture buildup, which could lead to breakouts or irritation.
4. Boosts intimacy: If you share your bed with a partner, sleeping naked can increase physical closeness and boost feelings of intimacy. Skin-to-skin contact helps release oxytocin, often called the “love hormone,” which strengthens emotional bonds and can even help lower stress levels. This can lead to improved mood and a better relationship overall.
5. Supports genital health: Sleeping naked may be beneficial for genital health. For men, cooler temperatures around the groin area may promote reproductive health by maintaining healthy sperm production. For women, allowing the body to breathe during the night can prevent moisture buildup, reducing the chances of issues like yeast infections.
6. May reduce stress and anxiety: Feeling too hot at night or wearing restrictive pajamas can make you physically uncomfortable, which can make you feel stressed or restless. By sleeping without clothes, your body may feel more relaxed, which can reduce stress and improve your overall mental wellbeing.
7. Could help with weight management: While sleeping naked alone won’t directly lead to weight loss, it can help maintain a healthy metabolism. Being cool at night may help to promote your body's brown fat stores to burn more of itself off in order to generate heat. Although this effect is mild, a cooler body temperature while sleeping may support healthy weight regulation over time if that’s of interest to you.
💙 Unwind into Sleep (with or without pjs) with this progressive muscle relaxation practice with Chibs Okereke.
How to prepare your room for sleeping naked
If you’re thinking about trying to sleep naked but aren’t quite sure where to start, don’t worry! There are a few things you can do to make the change as comfortable and enjoyable as possible.
Adjust your room temperature
One of the keys to sleeping well—whether you’re wearing pajamas or not—is having a room that’s the right temperature. Ideally, your bedroom should be kept at a temperature around 60–67°F (15–19°C). This range is recommended for promoting better sleep, as it helps your body stay cool and reach the optimal temperature for falling into a deep sleep. Here are six other tips to create the ideal sleep environment.
If your room tends to get too warm, try opening a window or using a fan to circulate air. If it’s a chilly night, turn on a heater or use extra blankets so you feel cozy but not too hot.
Invest in good bedding
Choose materials that are soft, breathable, and comfortable against your skin. Natural fabrics like cotton, linen, or bamboo can allow air to circulate and wick away moisture, helping you stay cool and dry throughout the night.
If you tend to get hot easily, especially for people going through menopause, consider lightweight sheets for the summer and opt for something a bit heavier like flannel or cotton in the winter.
If you run on the colder side, having a blanket nearby can help you feel secure and cozy, especially if you’re new to sleeping naked. Use it to adjust your temperature during the night without needing to get up and change what you’re (not) wearing.
Create a cozy atmosphere
Your bedroom should be a peaceful, restful space. Dim the lights, close the curtains, and make sure any distractions are kept to a minimum. If you live in a noisy area, consider using a white noise machine or a fan to drown out any disruptive sounds. You can also embrace your other senses, like sight, touch, smell, and feel (here’s how) when you’re creating your ideal atmosphere.
Make your bed inviting by fluffing your pillows and straightening your sheets so your bed feels like a cozy haven. Up the relaxation by incorporating relaxing scents (like lavender) from essential oils or candles. Just remember to blow out those candles before bed!
💙 Get inspired by Matthew Walker, PhD, a world-renowned sleep expert, as he shares tips on how to improve Your Sleep Environment.
Maintain good hygiene
When you’re sleeping naked, you’re in direct contact with your sheets all night, which means keeping your bedding clean is especially important. Since you won’t have pajamas acting as a barrier between your skin and the sheets, it’s important to wash your bedding regularly (ideally once a week). This keeps your sleep environment fresh, clean, and free from any sweat, oils, or dirt. Here are some other sleep hygiene tips to keep in mind.
If you sweat a lot at night or have sensitive skin, change your sheets more frequently to help reduce irritation and keep your skin feeling comfortable.
Benefits of sleeping naked FAQs
Are there studies on sleeping naked?
There isn’t a lot of direct research specifically on sleeping naked, but many of the benefits come from what we know about sleep and body temperature. Studies have shown that keeping your body cool at night may help improve sleep quality.
When your body temperature drops during sleep, it tells your brain it’s time to rest, which can help you fall asleep faster and stay asleep longer. Overheating, on the other hand, may disrupt sleep and lead to waking up throughout the night. Studies suggest that the mechanism at work is that cooler temperatures support deeper sleep stages, which are essential for feeling well-rested.
While not all of these studies focus on sleeping naked specifically, they suggest that anything you can do to keep cool at night—like shedding pajamas—may help your body get the rest it needs.
Does sleeping naked improve intimacy?
Sleeping naked can boost intimacy between partners. When you and your partner sleep skin-to-skin, your body releases oxytocin, a hormone that promotes feelings of closeness, love, and bonding. This can lead to a deeper emotional connection with your partner, which is great for both your relationship and your mental health.
Beyond physical closeness, sleeping naked can help you feel more comfortable and relaxed, which might also improve the emotional side of your relationship. Feeling more connected and less stressed in bed can make it easier to drift off into a restful sleep, or share sexual intimacy with your partner if you both desire that. Simply put, if you’re sharing a bed with someone special, sleeping naked might be a simple way to strengthen your bond and improve the quality of your relationship.
Can sleeping naked help with weight loss?
Sleeping naked might indirectly support weight loss in two ways:
Boosting metabolism: When your body stays cool at night, it promotes the activation of your body's brown fat stores. Brown fat is a type of fat that your body burns in order to generate heat. This may give your metabolism a small boost as your body works to stay warm, potentially burning a few extra calories from brown fat overnight. Of course, you want to be comfortable at night, so it’s best to set your room temperature at a degree that’s right for you.
Preventing weight gain from sleep deprivation: Poor sleep can lead to weight gain by affecting hormones (ghrelin and leptin) which strongly affect your hunger. When you’re sleep-deprived, you may feel hungrier and are more likely to overeat as your body seeks energy from calories. So, if sleeping naked helps you sleep better, it may support healthier hormone levels and reduce the chances of weight gain.
Is it safe to sleep naked in all seasons?
Sleeping naked can be safe in all seasons, as long as you make sure your bedroom is at a comfortable temperature. In the summer, it’s easier to go without pajamas, especially if you live in a warm climate. Just be sure your room is cool enough so you stay comfortable throughout the night.
During the colder months, you might worry about getting too cold while sleeping naked, so use a heavier comforter or extra layers to stay warm. Try a heated blanket to warm things up before you slide between the sheets, as this can help you get a good night’s sleep.
What if I don’t feel comfortable sleeping naked?
If the idea of sleeping naked doesn’t feel right for you, that’s completely okay. Not everyone enjoys the sensation, and your comfort is what matters most.
You can still experience many of the benefits of sleeping naked by choosing loose, lightweight, and breathable sleepwear instead of forgoing pajamas entirely. Look for materials like cotton or moisture-wicking fabrics that help keep you cool and allow air to circulate while you sleep.
Focus on finding what works best for you, whether that’s sleeping naked, in light sleepwear, or somewhere in between.
How often should I change my bedding when sleeping naked?
When you sleep naked, your skin comes into direct contact with your sheets, so be mindful about keeping your bedding clean. Change your sheets at least once a week to keep your bed fresh and help reduce the buildup of sweat, oils, dead skin cells, and other debris that can accumulate over time.
If you tend to sweat a lot at night or have sensitive skin, you might want to wash your sheets even more frequently, such as every 3–4 days, to prevent irritation or discomfort. Clean bedding can also make your bed feel extra fresh and inviting every time you climb in.
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