Key takeaways:
Sleeping naked is thought to help regulate body temperature, improve sleep, and ease stress.
Research on the benefits of sleeping naked is limited, but it’s generally safe to try it.
It’s important to clean your sheets regularly if you decide to sleep nude.
According to the CDC, roughly 1 in 7 adults have trouble sleeping most nights. That leaves many people on a constant quest for better sleep. If you’re hoping for a simple solution, you might have wondered if there are any health benefits of sleeping naked — because what’s easier than wiggling out of your clothes and hopping right into bed?
Here’s what research suggests so far about sleeping nude. Plus, learn how to get the most out of sleeping naked if you choose to do so.
What are the possible benefits of sleeping naked?
There’s no single healthiest thing to wear to bed. Ultimately, your favorite pajamas — or lack thereof — come down to personal preference.
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While research supporting the health benefits of sleeping naked is limited, it likely won’t hurt to give it a try if you’re curious. Here are a few perks you might experience.
1. Improves sleep quality
Your body temperature naturally declines to prepare for sleep. So, a cool room can help lower your body temperature, making it easier to “catch some z’s.” That’s why experts say that 60°F to 67°F is the ideal temperature for sleep.
Your clothing also affects your core body temperature. If your pajamas make you hot and sweaty, you might toss and turn throughout the night. Sleeping naked, on the other hand, can help your body cool down. And research suggests you’ll fall asleep faster and get deeper sleep if your body is cooler.
Plus, if you make it a habit, undressing before bed can signal to your brain that it’s time to sleep.
2. Reduces stress
You won’t instantly feel less stress by getting into bed naked. But sleeping nude means you won’t be bothered by hot, scratchy, or constricting pajamas. That can leave you more relaxed and at ease before bed. And if ditching your pajamas helps you sleep better, you might also feel less stressed throughout the day. That’s good news because stress is a major sleep disrupter. It can make it harder to fall or stay asleep and trigger nightmares.
3. Supports healthy skin
There’s a need for more research on how sleeping naked affects your skin. That said, it allows you to avoid clothing that irritates your skin. Pajamas, bras, and underwear that are too tight or made from synthetic fabrics can aggravate acne, eczema, or other skin conditions. If you do have sensitive skin or eczema, you should choose bed sheets and blankets that minimize itching. Cotton, silk, and bamboo are popular choices.
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Your skin also repairs and regenerates at night. So if sleeping naked helps you get adequate, restful sleep, your skin can also benefit. One small study found that people who sleep well have fewer signs of skin aging, like wrinkles. Just be sure to keep your sheets clean.
4. Boosts self-esteem
Some people might be hesitant to sleep naked because of concerns about their body and appearance. But shedding your clothes could give your confidence a boost. Research suggests that spending more time naked may improve body image and self-esteem.
In one study, people spent time naked in social settings. Afterward, they had less anxiety about their bodies. So, you might even get a bigger benefit if you sleep naked with a partner.
5. Promotes intimacy
Sleeping naked with a partner could be good for your relationship. Skin-to-skin contact may release oxytocin. This feel-good hormone promotes relaxation, bonding, and intimacy. It also plays a role in sexual arousal and pleasure. So sleeping naked could contribute to a healthy sex life, a bonus for sustaining long-term relationships.
6. Helps male fertility
Sleeping in the buff may support male fertility, but there’s a need for more research. A study found that those who regularly wore boxers had a higher sperm count and concentration than those who wore tighter underwear. Experts think it’s because tight underwear can be hot and sweaty, but cooler temps support optimal testicular function. There aren’t studies directly looking at the effect of sleeping naked on male fertility. But there’s evidence that cooling down the scrotum at night can lead to better sperm quality.
Plus, those who don’t get enough sleep may produce less sperm. If sleeping naked helps you get better rest, it could help fertility, too.
7. Supports vaginal health
Vaginal yeast infections are common. And while you may not be able to avoid them entirely, you can help prevent them. One way to do that? Avoid tight pants and underwear that increase moisture in the genital area. Sleeping naked — or at least without underwear — can help keep the vulva and vagina cool and dry. If you aren’t comfortable sleeping without undies, pick a loose-fitting cotton pair.
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Are there drawbacks of sleeping naked?
The biggest drawback of sleeping naked may be dirtier sheets. When you sleep naked, you expose more skin — including the skin on your genitals — directly to your sheets. Sweat, dead skin cells, and vaginal discharge can get trapped there. That could contribute to skin problems, like itchiness and rashes, as well as allergies.
Shedding your pajamas can also make you too cold, which could disrupt your sleep. It’s important to note that sleeping naked isn’t for everyone — and it doesn’t have to be. You shouldn’t feel any pressure to sleep nude if it doesn’t feel right for you, whether that’s because of personal preference, body image concerns, or any other reason.
Tips for sleeping nude
If you decide to sleep naked, you can take a few steps to promote healthy and restorative sleep:
Keep your sheets clean. Wash or change your sheets at least once a week. You can do it more often if you have any skin concerns.
Shower before bed. A warm shower or bath will keep your sheets cleaner and help you fall asleep faster.
Make sure you feel safe. You should have a private space to sleep nude where you feel comfortable disrobing. Remember: You don’t have to sleep nude if you don’t want to, for any reason. (If you sleep with a partner, it’s probably a good idea to tell them your plan, too.)
Make your bed with comfortable sheets. Look for comfortable sheets that don’t irritate your skin or make you feel too hot or cold without pajamas.
The bottom line
It’s not necessarily better to sleep with or without clothes on. More research is needed to fully understand the potential benefits of sleeping naked. But in the meantime, it’s safe to try it if you’re curious. You might find that sleeping naked helps you get restful sleep and encourages you to appreciate your body.
If you’re going to try sleeping nude, make sure to wash your sheets regularly to keep your skin healthy.
Why trust our experts?
References
Centers for Disease Control and Prevention. (2022). Sleep difficulties in adults: United States, 2020.
Centers for Disease Control and Prevention. (2024). Coping with stress.
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Gersak, J., et al. (2017). The effect of clothing on thermoregulatory responses of human body in a hot environment. Journal of Fiber Bioengineering and Informatics.
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Jensen, T. K., et al. (2013). Association of sleep disturbances with reduced semen quality: A cross-sectional study among 953 healthy young Danish men. American Journal of Epidemiology.
Jung, A., et al. (2001). Improvement of semen quality by nocturnal scrotal cooling and moderate behavioural change to reduce genital heat stress in men with oligoasthenoteratozoospermia. Reproduction.
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