Benefits of Sleeping Naked: 11 Reasons You Should Try It Tonight

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We’re all for cozy pajama sets to unwind in comfort at the end of the day—but hitting the sack au naturale may be the key to your best night’s sleep yet. Experts say that sleeping naked can offer deeper, higher quality sleep, plus a range of physical, mental, and even emotional health benefits.

Below, experts explain why ditching the PJs might be the best sleep hack for a well-rested tomorrow and great health in the long-term. 

1. Sleeping naked could improve your sleep quality

“As our bodies prepare for sleep at the end of the day, there is an increase in melatonin, which decreases our body temperature,” explains Jagdeep Bijwadia, MD, FAASM, FCCP, MBA, a board-certified sleep medicine physician and the medical director at Complete Sleep. “When we are too warm at night, this leads to sleep disruption by increasing wakefulness and decreasing slow-wave sleep and REM sleep.” 

Slow wave sleep is what’s considered “deep sleep,” vital for overall bodily repair and rejuvenation. REM sleep is the stage of sleep when the brain processes information, rests, and repairs itself—and 2020 research published in Current Biology shows that disrupted REM sleep is associated with mental health issues.  

Because wearing PJs or sleeping under heavy covers can disrupt your body’s natural cool-down, it can, in turn, disrupt the quality of your sleep. However, you don’t want to be too cold either. If you’re so cold that you’re shivering, you’re probably not sleeping deeply.

While there’s no one perfect temperature for good shut-eye, the National Sleep Foundation recommends setting your thermostat between 65 and 68 degrees—but if you’re sleeping nude and waking up shivering, feel free to turn it up.

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2. You might fall asleep faster and sleep longer

Another effect occurs as our body temperature cools down in preparation for sleep: While your melatonin levels go up, cortisol—the body’s stress hormone—goes down. “That’s why when it’s too hot, you feel nervous and jumpy and can’t sleep,” says Christine Hansen, a certified sleep coach, member of the National Sleep Foundation, and founder of Sleep Like a Boss.

A 2022 study published in Building and Environment backs this up. The research shows that when people are too warm when they go to sleep, there’s an extended sleep onset latency—meaning it takes longer to fall asleep. These participants also woke up more often during the night than people who slept in cooler temperatures.

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3. Sleeping naked could boost your self-confidence

“Sleeping naked is a way of becoming more comfortable in your own skin—quite literally,” says Ernesto Lira de la Rosa, PhD, a clinical assistant professor of applied psychology at NYU and advisor for the Hope for Depression Research Foundation. “When you’re free of clothes, you may start to feel a deeper connection to your body and appreciate it as it is.”

Over time, he says this habit can help you feel more accepting and positive about your body, which naturally boosts confidence. “Plus, the act of embracing something outside your usual comfort zone—like sleeping without pajamas—can be empowering and a small but meaningful step toward self-assurance.” 

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4. Sleeping naked is pretty great for your sex life

There’s something really sexy about sliding into bed next to your significant other and feeling their skin on yours—and your brain picks up on this cue. “Sleeping naked can increase couples’ intimate closeness,” says Sophie Dix, PhD, MSc, a behavioral neuroscientist who works with the telemedicine company ZipHealth. She explains that skin-to-skin contact releases endorphins like oxytocin, the “love hormone,” which creates a build-up of feeling closer while reducing tension.

Plus, “Being naked is definitely more attractive than being in an old t-shirt or pajamas,” Hansen says. “I think it could definitely make a difference in your sex life.” Sharing a vulnerable and relaxed moment, like sleeping nude together, can also help deepen emotional intimacy, Dr. Lira de la Rosa adds. 

“Even for singles, undressing can send a message of ease to the body, and cortisol can fall—with sleep becoming deeper and sounder in consequence,” says Dr. Dix. 

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5. Sleeping naked is good for your vagina

“Many people don’t realize that sleeping naked helps create an environment that discourages the overgrowth of yeast and bacteria,” Dr. Dix says. The vagina is a delicate microbiome, she explains. “Heat and sweat, when trapped between tight undies and artificial fabrics, can produce a heightened opportunity for yeast infection and bacterial vaginosis.”

A yeast infection is caused by an overgrowth of Candida, a yeast that’s a normal part of your vaginal microbiome. But it flourishes in moist environments with low airflow, according to the National Institutes of Health (NIH), and this overgrowth can cause inflammation, itching, and pain. Tight or synthetic clothing, low airflow, and trapped moisture can also encourage an imbalance of bacteria that leads to bacterial vaginosis. 

“For a woman with recurring vaginal irritation, sleeping naked can be an easy, natural remedy for a healthy vagina,” Dr. Dix says. 

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6. Sleeping naked may also be good for guys

It may pay to ask your guy to strip before he hits the sheets every night. Urologist Brian Steixner, MD, the Chief of Urology at AtlantiCare New Jersey, indicates that sleeping in underwear increases the likelihood of chafing, irritation, or bacterial infections down there for men, too. 

But sleeping naked has fertility benefits for men as well, Dr. Dix explains. “Temperature regulation in sperm development is critical, and the ideal temperature for a male’s testicles to function is below a body’s core temperature.” 

She points to studies showing that sleeping in tight underwear or constrictive sleepwear inhibits male sperm development due to the excessive heat produced in the scrotum area. “In fact, studies have concluded that males sleeping in baggier underwear, even no underwear, have a high sperm count and high motility.”

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7. Sleeping naked might help you lose weight

“Cooler sleeping temperatures are correlated with increased activity in brown fat,” Dr. Dix says. When your body cools down, brown fat (adipose tissue) activates—and it starts to burn calories to generate the heat needed to regulate your body temperature. 

However, 2019 research published in Frontiers in Neuroscience explains that when your body is too warm, this brown fat heat production switches off. “What that could mean is that sleeping naked can possibly have a role in weight loss through increased thermogenesis, the process of heat production.” 

In fact, a 2014 NIH-supported study published in Diabetes followed five men who slept in a climate-controlled room set to varying temperatures over four months. By the end of a month, the researchers found that with the heat lowered to 66 degrees (from 74), the men had almost doubled their volumes of brown fat. 

Sleeping nude in a cool room isn’t the same as putting in a strenuous workout, but hey, when it comes to losing weight, every little bit helps, right? In fact, sleeping naked is one of the ways to actually lose weight in your sleep.

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8. Sleeping naked can help with muscle recovery

Cooling therapy has been a strategy for decades to help with muscle recovery. According to 2021 research published in Frontiers in Sport and Active Living, cool temperatures can reduce blood flow to muscles—which limits post-exercise stress and damage–and stimulate enzymes that help replenish your muscles’ glycogen (a form of glucose that your muscles use for fuel and repair).  

But the real muscle magic happens thanks to the deeper, higher-quality sleep you can get from sleeping naked. Research published in BMC Public Health in 2023 explains that high-quality sleep boosts muscle recovery by:

• Increasing the body’s growth hormone, which helps your muscles recover and grow
• Stimulating protein synthesis, prompting muscle growth and recovery (while poor sleep reduces protein synthesis)
• Limiting bodily inflammation (which is associated with poor sleep and inhibits muscle regeneration)

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9. Sleeping naked can make your skin glow

“In my experience, sleeping naked can benefit skin health,” says Hannah Kopelman, MD, a dermatologist at Kopelman Aesthetic Surgery and co-founder of DermOnDemand. When you sleep without clothes, your skin has a chance to breathe, which can help reduce irritation caused by tight fabrics or synthetic materials. “It’s particularly helpful for people who deal with conditions like eczema or body acne, as less friction means less chance of flare-ups.”

But these benefits only hold true if you keep your sleeping environment clean and your hygiene in check. “Otherwise, you could risk exposing your skin to bacteria or other irritants,” she explains. Still, it’s not just about clean sheets. Hansen says that a high-quality mattress—one that’s not full of artificial materials—will allow for better circulation, which lets your skin breathe. 

Plus, Dr. Kopelman reiterates how sleeping naked helps regulate your body temperature, leading to better-quality sleep. “This is important because your skin does its most intense repair and regeneration while you sleep, so anything that helps you get better rest is going to benefit your skin indirectly.”

Specifically, 2022 research published in Sleep Medicine explains that a good night’s sleep:

• Repairs skin cells and strengthens the skin barrier
• Improves skin hydration and elasticity
• Maintains a healthy skin pH balance
• Slows skin aging, including reducing signs of aging on the face, such as fine lines and undereye circles

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10. It can help reduce stress and anxiety

“Sleeping naked can help reduce stress and anxiety because it encourages relaxation and connection to your body,” Dr. Lira de la Rosa says. “Physically, sleeping cooler—since clothing can trap heat—helps regulate your body temperature, which can improve sleep quality.” 

A 2021 review of research published in Sleep Medicine Reviews found that improvements in sleep quality lead to better mental health—and a lower risk of conditions such as anxiety or depression. 

Emotionally, shedding layers of clothing can symbolize letting go of daily worries or feeling free from societal expectations, he says. “This practice can ground you in the present moment and promote a sense of calm. Plus, if sleeping naked is a choice you make for yourself, it can feel like a small act of self-care, which boosts overall well-being and reduces anxiety over time.”

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11. Sleeping naked can lower your risk for chronic disease

“Proper sleep is just as essential to the human body as food and water,” Dr. Bijwadia says. “It’s essential to bodily functions and systems from metabolism to immune system and disease resistance.” 

If you’re not getting consistently good sleep, these systems start to break down—and he says that can increase your risk of hypertension, coronary artery disease, diabetes mellitus, metabolic disorders, and mental health disorders. If sleeping naked works to improve your sleep quality, it improves your resistance against many chronic health issues, too.

In fact, 2023 research published in QJM by the American College of Cardiology found that higher quality sleep actually helps you live longer. The research—which looked at sleeping patterns of more than 172,000 adults—suggests that getting regular quality sleep may:

• Lower your all-cause mortality risk by 30%
• Lower the risk of death by heart disease by 21%
• Lower your risk of death by cancer by 19%
• Raise life expectancy by 4.7 years for men and 2.4 years for women

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Tips for sleeping naked

“Many poor sleepers turn to sleep aids such as melatonin or weighted blankets, but shedding pajamas can possibly be an underused but effective key to deeper, sounder sleep,” says Dr. Dix. 

But if you’re not comfortable hopping into bed nude, this unease could limit potential benefits of sleeping naked. “For those who feel shy, start small,” Dr. Lira de la Rosa advises. For instance, if you share a bed with your partner, “You might say, ‘I read that sleeping naked can help us feel closer—what do you think about trying it together?’” 

This can reframe sleeping naked as something fun and mutually beneficial—and reassure them there’s no pressure, he says. “You could even suggest starting under a cozy blanket or dim lighting to help ease into it. Focus on creating a safe, comfortable atmosphere where both partners feel respected.”

To make sleeping naked more comfortable—and beneficial—Dr. Bijwadia says the ideal room temperature is between 66 and 70 degrees (Fahrenheit).

Dr. Kopelman also recommends that you:

• Shower before bed to remove any sweat, dirt, or bacteria from your skin—this ensures you’re starting fresh.
• Choose sheets made from breathable, natural fabrics like cotton or bamboo. These materials are gentle on the skin and allow for airflow, which reduces the risk of irritation or overheating. 
• Make sure you’re washing your sheets at least once a week. Sleeping directly against dirty sheets can lead to clogged pores or even body acne. 
• Moisturize before bed to keep your skin hydrated overnight, especially if you’re sleeping in a dry environment.

For daily wellness updates, subscribe to The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading:

• The Essential Guide to Deeper Sleep
• There’s a Scientific Reason Why You Always Sleep Under Blankets—Even When It’s Hot
• Do You Really Need 8 Hours of Sleep a Night?
• The Serious Reason You Need to Sleep in the Dark