Get ready to burn your onesies: If you sleep naked, you have a better chance at scoring these amazing health perks.

How stylish are you when you hit the sack? Maybe you’re all about the pajama set, or  comfiest in a t-shirt and undies. Or better yet, maybe you dig letting it all hang out and sleep in the nude. Believe it or not, only 10 percent of Americans sleep naked, according to the National Sleep Foundation—which means most of us are missing out on some serious health benefits.

Here are five reasons you may want to consider sleeping in the buff:

1. Better quality sleep

One of the most annoying things that can happen when you’re trying to sleep is your body overheating—and seemingly out of nowhere. If you sleep naked, you stand a better chance of your body staying at an optimal temperature throughout the night. A 2008 study published in the journal Brain found that when the room temperature was between 60 and 68 degrees Fahrenheit, it helped the body’s core temp drop in preparation for sleep. (Translation: More shuteye.)

2. Happy vagina

While having some yeast and bacteria down yonder is totally normal, when you trap body heat and moisture down there, it increases your risk of yeast infections, according to the U.S. Office on Women’s Health. So really, going commando is where it’s at.

3. Trimmed waistline

According to Good Housekeeping, a good night’s sleep keeps your cortisol levels in check, which in turn keeps your energy and hunger levels balanced throughout the day. If stress, overheating, or ahem, uncomfortable pajamas disturb your sleep, your bod will naturally produce more cortisol. Not only can too much cortisol leave you cranky and craving sweets, but it can also lead to belly fat. (Womp, womp.)

4. Healthier heart

One study found that during sleep, people with normal or high blood pressure experienced a 20 to 30 percent drop in blood pressure, along with a 10 to 20 percent reduction in heart rate while snoozing. (Cha. Ching.)

5. Happier relationship

A 2014 survey by Cotton USA found that couples who snooze in the nude are more likely to report being happy with their relationship. Fifty-seven percent of nude sleepers said they were happy in their relationship, while only 48 percent of pajama-wearers felt the same. Plus, just imagine all the time you’ll save by not having to strip down—you can just get busy!

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Sleep naked image via Shutterstock

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Here’s how to get better sleep with four helpful nighttime rituals to make the most of your shut eye.

Sleep is a time for your body to recharge. If you don’t get enough of it, you strain your organs and adrenal glands and compromise overall health. But it’s a matter not only of how much sleep you are getting but also of how to get better sleep and what you do to to prepare for the largely-underestimated daily event. Before going to bed, you should be taking steps to make sure you have the most efficient and effective sleep you can possibly get, boosting both your health and your beauty. Here are 4 rituals to grab onto and never let go.

1. Stop Eating…

…Three hours before bed time. By doing so, not only will you have a better sleep but will also avoid an upset stomach, bloating and weight gain. When you sleep, your metabolism sleeps too, which means digestion is slower and less efficient. If you go to bed with a full stomach, all the food you consumed in the minutes or few hours prior will digest a lot more lazily and ultimately trouble your digestive track. That is the last thing you want to do for ultimate health! Respect your digestive clock. If you get hungry before bed, instead of loitering around an open refrigerator door in a onesie, sip on an herbal tea or drink a bit of water. You’ll be glad you did.

2. Cleanse the face

If you’re the type to crash face flat onto the mattress after a long day’s work or study, only to fall asleep without cleansing your skin, you may be compromising your beauty! Your skin cells repair and renew themselves while you sleep, so it is important to get rid of any debris, residue and bacteria on your face. Use a natural cleanser without any toxic ingredients. That way, while your skin is rejuvenating itself, it has a clean template to work with.

3. Down a shot of oil

By consuming a tablespoon of olive oil before going bed, you lubricate the throat, ultimately reducing snoring. Additionally, olive oil bears a slew of benefits for the body, and many choose to let its incredible effects take action while they sleep. These perks include better digestion, reduced inflammation, more “good” cholesterol and regulated blood pressure levels.

4. Legs against the wall

Alleviate many of your troubling symptoms by propping your legs up against a wall so that they are inverted for about 5-10 minutes each night. This practice is purported to calm the nervous system, improve circulation, relieve tension, help for minor depression, relax the adrenals, calm the mind and reduce swelling. Simply lie on a few comfy cushions on the ground, with you legs straight up, propped against a wall.

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Put the “beauty” back in “beauty sleep” with our 10 favorite things to help you sleep.

Can you remember the last time you scored a good night’s sleep? Yeah, me neither. Instead of feeling bad (or rather, tired) about it, I say let’s throw caution to the wind and stock up on things to help you sleep – and with November being National Sleep Comfort Month, there’s no time like the present.

Here are 10 uber-cozy things to help you sleep:

1. Duvet

Ready to fall in love? This super-comfy geo-inspired duvet by Coyuchi is made of organic cotton. The company itself takes pride in reconnecting consumers with the natural world through its sophisticated designs and organic fibers (check and check).

2. Circle Round sheet set

The Circle Round sheet set by Polver Organic includes one flat sheet, one fitted and two pillowcases, and is made of 300-thread count organic cotton.

3. BedVoyage sheet set

If bamboo’s more your thing, you’re in luck: BedVoyage bamboo bed sheets are made from 100 percent bamboo viscose and are available in oodles of colors. This set comes with a deep-pocket fitted sheet, a flat sheet, and two pillowcases (one if you’re ordering twin size).

4. Happy thoughts pillow

For those of us whose minds wander to dark and stressy places as soon as our head hits the pillow (especially if tomorrow’s to-do list is more of a scroll), why not let your pillow do the thinking? Made in the USA from an organic flour sack and screen-printed by hand, this charming cotton pillow from One Kings Lane is sure to put your mind on mute.

5. Sleep balm

Badger’s sleep balm is made of a sophisticated blend of essential oils to help quiet your thoughts and clear your mind. It contains rosemary for clear thinking, bergamot to mentally uplift, ginger for strength, and lavender to refresh and relax.

6. Velour robe

This organic cotton velour robe will make every day a spa day. Best of all, it’s designed by Nine Space, a premier supplier of lux eco-friendly bed and bath accessories for gals who care about comfort, style and the environment.

7. Nightgown

This silky-soft nightgown by Only Hearts is made of organic Supima cotton, and detailed simply with a three-button henley placket at the neckline.

8. Heather lounge pant

This comfy-yet-stylish heather lounge pant by Alternative is made of the company’s signature eco-heather fabric, crafted from a uniquely imperfect blend of organic cotton, recycled polyester, and naturally occurring rayon. It has an adjustable drawstring, wide elastic band, and a flattering wide leg silhouette.

9. Maniac sweatshirt

Don’t let the name fool you: The Maniac sweatshirt by Alternative is seriously sporty spice. Made of the company’s signature eco-fleece fabric, this sweatshirt has a bateau neckline, stylish raw edges, and a cozy kangaroo hand pocket.

10. Moroccan blanket

Okay, so this one’s a splurge and then some, but I couldn’t resist mentioning it: This handloomed moroccan blanket is made of soft, organic wool in a graphic tribal pattern, taking the warm and fuzzies to a whole new level.

Check out the cozy delicious things here:

What are your favorite things to help you sleep?

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Not a morning person? Perfect your sleep cycle for better mood and more energy.

Confession: I suck at sleeping. My sleep cycle consists of lying down and praying I fall asleep quickly so I don’t have to resort to counting ceiling tiles… again. The jig is up universe – I already know there are 60. But even when I do get the recommended eight hours, I still wake up groggy and struggle to string syllables together. The fact of the matter is I have no clue how much sleep I really need – as it turns out, I’m not alone.

According to Shawn M. Talbott, Ph.D., author of The Secret of Vigor: How to Overcome Burnout, Restore Metabolic Balance, and Reclaim Your Natural Energy, most of us only sleep six hours each night. This deficit means we wake up already behind by an average of two hours. “This means 50 percent more cortisol exposure (the stress hormone), and the detrimental health effects of cortisol overexposure,” says Talbott, which can lead to things like fatigue, depression, weight gain, and low sex drive. (I’m really good at the fatigue part.)

It’s tricky to figure out exactly how much sleep you need since there are so many factors involved: your current stress level, how much coffee you’ve had that day, and how much you’ve exercised, to name a few. “One night you might need six hours, and another night you might need eight to feel truly rested and functional the next day,” says Talbott.

When it comes to your ideal sleep cycle, focus on quality over quantity. It’s not about how long you’re in bed, but how much time you spend in REM (rapid eye movement) or “deep” sleep. If you’re getting a solid amount of REM sleep, you’ll wake up feeling refreshed and energized, and you’ll have dreamed at least once. “Dreams are a signal you’re reaching those deeper stages of sleep where true rest/recovery occur,” says Talbott.

If you’re like me and a solid night’s sleep sounds like a fantasy (you know, like unicorns), here’s a step-by-step guide to perfect your sleep cycle:

1. Plan a mini stay-cation.
Take a long weekend or a chunk of your vacation time and put it toward defining your sleep cycle. Instead of setting an alarm, get up when your body wakes you up naturally. If your sleep cycle has been crazy, you’ll sleep longer because your body is trying to pay off its “sleep debt,” so try to dedicate as many days off as possible to this process. Eventually the amount of sleep you need every night will level off, and that will help you establish how much sleep is necessary.

If it’s difficult for you to string together enough days off to do this, try going to sleep 15 minutes earlier each night until you’re able to wake up for work naturally, sans alarm clock.

2. Keep track of your sleep cycle.
Also keep track of the external factors involved that could be impacting your sleep. When you get an amazing night’s sleep, take note of how you felt and what was going on in your life at that time. The same goes for when you toss and turn all night: what did you eat that day? How much coffee did you have? Did you have a fight with the boyfriend? Always remain aware of what’s causing your sleep deprivation so you can avoid those things during waking hours.

3. Replace your bad habits.
Cut back (or cut out) caffeine, cut back on your sugar intake, exercise more, and most importantly try to go to bed and wake up at the same time every day to keep your body’s rhythms in sync. You should probably be doing those things anyway, so just use your sleep cycle as an excuse.

4. Create an evening routine.
Compile an arsenal of activities you find relaxing and bust them out during the last hour before bed. These activities will help you decompress and you’ll be off to Dreamland in no time.

5. Plan ahead to recover from sleep cycle changes.
There will be times when circumstances disrupt your sleep cycle – trips, holidays, family get-togethers – and getting back into the swing of things can become a huge drag. Plan at least one full day to yourself to readjust so your body can get back to its regularly scheduled programming.

What strategies do you use to keep your sleep cycle in tact?

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Full of sleep-inducing substances like tryptophan, these foods can help you sleep better and longer.

Few things are more frustrating than desperately wanting to sleep, but tossing and turning instead. When you know you’ve got to get up early and then somehow make it through a grueling day, you might be tempted to turn to sleeping pills for a good night’s rest. But you may not realize that your refrigerator contains a powerful variety of foods that can help you sleep better. These 20 foods, from fresh cherries to miso soup, help regulate the hormones that control sleep, stress and relaxation.

Tart cherries

Tart cherries boost the body’s supply of melatonin, and they’re packed with antioxidants and phytonutrients. Eat fresh, ripe cherries, drink a glass of 100%, no-sugar-added tart cherry juice or snack on some dried cherries before bed (but watch it on the last one – the calories from dried fruit really add up fast!)

Popcorn

Tryptophan, the same amino acid found in turkey, is also in popcorn. Because it helps create the sleep-inducing neurotransmitter serotonin in our brains, it can be helpful in falling asleep. But skip the butter and oil; air-popped is best.

Almonds

How can a food that gives you energy also help you sleep better? Almonds do contain coenzyme Q10, which helps produce energy inside our cells, but it also contains tryptophan. Try mixing them with some of the other items on this list for best results.

Bread

As a high-glycemic food, bread can definitely help you feel sleepy, especially if you eat it within four hours of going to bed. But avoid it if you’re trying to stay slim; it’ll pack a rise in blood sugar that could cause weight gain.

Jasmine rice

As with bread, jasmine rice has a high glycemic index, meaning it breaks down quickly and causes a sharp rise in blood sugar.  Jasmine rice is much more starchy than other types of rice, like long-grain.

Chamomile tea

Place some pretty little chamomile flowers in your teapot and you’ll be out like a light. Studies have found that German chamomile helps relieve anxiety in low doses, and aids sleep in higher doses. Use 2-3 heaping teaspoons per cup of boiling water and let it steep for fifteen minutes.

Bananas

Packed with healthy carbohydrates, bananas can help you slow down a little bit. They, too, contain tryptophan, as well as substances that promote the production of melatonin, the hormone that induces sleep. The magnesium found in bananas also aids in muscle relaxation.

Halibut

Most seafood contains tryptophan, but halibut is also rich in vitamin B6, a natural sleep aid. B6 plays a crucial role in the production of serotonin, and it can also help relieve leg cramps.

Milk

There really is some science behind the recommendation to drink a glass of warm milk before bed. Milk contains tryptophan, but another benefit comes from a surprising source: calcium, which can help lower stress levels.

Yogurt

It’s got all the same benefits as milk, but with protein to boot, so it’s a satisfying snack before bed. Just choose a sugar-free, low-fat variety to avoid weight gain or spikes in blood sugar.

Chickpeas

Protein and serotonin-boosting vitamin B6 make chickpeas a great choice for a relaxing late-night snack. Keep some chickpea salad in the fridge, or try some low-fat hummus.

Green tea

Green tea does contain low levels of caffeine, so unless you choose decaf, you may not want to drink it right before bed – save your nightcap for chamomile. But drinking green tea throughout the day can help you feel more calm. It may also help relieve the symptoms of sleep apnea.

Oatmeal

It’s rich in calcium and magnesium, and the perfect partner for some bananas, milk and honey, making oatmeal a great choice for nighttime breakfasts.

Honey

This sweet treat raises your blood sugar just enough to reduce the production of orexin in your brain, a neurotransmitter that helps you stay awake. Drizzle it onto your oatmeal or take it in your tea.

Cereal

Choose a low-sugar fortified cereal as another great late-night snack that will help you drift off to sleep. The complex carbohydrates in many cereals can increase the availability of tryptophan in the bloodstream, and fortified cereals are often a great source of vitamin B6. Combine it with milk and bananas or dried cherries.

Edamame

Yep, it’s tryptophan again, in yet another unexpected food. A cup of soybeans has over 122% of your daily recommended value of tryptophan, and edamame is the freshest (and some might say tastiest) way to eat soy.

Potatoes

The carbohydrates in potatoes make them another high-glycemic food that can help you sleep more peacefully. Try a small serving of mashed potatoes with milk, topped with a dollop of plain Greek yogurt.

Miso

The amino acids in miso, which is made of fermented soybeans, can help boost melatonin production, helping you fall asleep. Miso also contains tryptophan. A warm mug of miso soup before bed might be just what you need.

Dark Chocolate

For the same reason that dark chocolate can help boost your metabolism, it can help you sleep better, too. Compounds in dark chocolate have been found to reduce the production of the hormone cortisol in the brain. This “stress hormone” is associated with weight gain, and the more stressed you are, the harder it is to quiet your thoughts at night. Eat it throughout the day to help you feel more relaxed, not right before you go to bed, since it does contain a little bit of caffeine.

Saffron

Rich orange-red hued saffron, which is the stigma of a variety of crocus flower, adds lots of flavor to foods. It also has a “mood-improving effect” that could aid in weight loss and help you relax. In a study on mice, a water-based extract of saffron reduced anxiety and increased total sleep time.

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Photos:  kusine, ericabreetoe, jules:stonesoup, the unseasoned wok

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One of my favorite interior images is the nightstand shot; it’s a soulful glimpse into the most personal of practical spaces. I always find myself studying the details and styling of bedside tables.

Here are five essential (and pragmatic) items to rest on your nightstand that will help you rest easy.

1. Literature: Reading a book for 15 – 30 minutes before attempting to retire into sleep can help prepare your brain and body for the rest it deserves. Leave the non-fiction in the living room, fictional content tends to quiet the mind most effectively.

2. Light: The lower the ambient light levels during your nightcap reading, the better (optometrists everywhere are nodding disapprovingly). Turn off your bedroom light and read by lamp light instead. There’s an added bonus here, too – you won’t have to leave the bed to turn off the light when reading lulls you into sleep.

3. Water: There is a plethora of water carafes and cup products (this one is handsome) begging to lounge on your nightstand. Pour a little water into the cup at night before retreating to bed, allowing you a cup ready for sipping if you wake up parched (and if your cup is already full, you won’t need to turn on the light to pour). If all the midnight sipping has you heading to the bathroom, skip turning on the light, which can interrupt your natural melatonin levels during sleeping intervals.

4. Notebook & Pen: We all have thoughts that keep us from sleeping.  Whether you wake up in the middle of the night with a stroke of creative genius, or simply remember your dentist appointment the next day – having a place to write it down allows your mind to release the thought and drift back into sleep.

5. Indulgence: This is something that flirts with your senses or your soul. If your nasal passages love a great scent, keep a candle or diffuser on your bedside table (think aromatherapy scents for sleep and relaxation like lavender or peppermint eucalyptus). If leafy green vegetation calms your mind, keep fresh cut flowers or a houseplant next to your bed. While fresh petal blooms are indulging, opting for a healthy houseplant requires way less maintenance. Perhaps a picture of your loved ones or your favorite travel experience lends you a warm fuzzy feeling? Keep one indulgence that suits you.

You’ll notice two things missing from the five essential items, an alarm clock and cell phone. Keep your alarm clock on your dresser – crossing the room to hit snooze will mean you are more likely to wake up on time. Turn on the light and your chances of oversleeping dwindle even more (back to the melatonin interruption). Leave your cell phone in another room, or at least on the dresser, keep your connection to socializing and work far from your slumbering mind.

Select a nightstand that has storage – hidden compartments allow for the rest of your nighttime needs without creating two square feet of chaos next to your dreams. Keep your hand cream, lip balm, ear plugs, sleep mask, and the rest of your nighttime novelties tucked away. Keeping your bedside sanctuary clean and uncluttered gives your chaotic day a hint of order at the end (and beginning) of each day.

Images: Rue Magazine, Fritz Hansen, & Pia Ulin

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