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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If you can’t sleep and are starting to feel a tad… well, unstable, all it takes to get your sanity back is one therapy sesh, say researchers.

When it comes to getting a good night’s sleep, sometimes it can feel like the entire universe is conspiring against you: As soon as your head hits the pillow, that’s when your cat projectile vomits on your comforter. Or your neighbor decides to start a band. Or your mind obsesses over that really annoying thing that happened a million years ago. Sigh.

But don’t fret: A recent study published in the journal Sleep suggests a single therapy sesh might be all you need to get back to your snoozefests of yore. (No, but seriously.) Researchers at Northumbria University attempted to treat insomnia in the acute phase (which is when it’s not considered a legit sleep disorder yet), and found that almost three-quarters of participants saw improvements in sleep quality within three months.

Forty adults were recruited for the study, all of whom had been suffering from insomnia for less than three months, weren’t taking meds to help them sleep, and had never received cognitive behavioral therapy.

Twenty participants underwent a 60-minute cognitive behavioral therapy sesh, while the rest were put on a waitlist for therapy and served as the control group. All participants used sleep diaries to track the quality and duration of their sleep for one week before treatment, and were also asked to complete a questionnaire to help gauge the severity of their insomnia.

The therapy session educated participants on things like sleep restriction, where you only spend the time in bed necessary for sleep. They were then prescribed a specific time to go to bed and wake up based on their individual sleep diaries, and were given a self-help pamphlet to better recognize symptoms of insomnia and how to act on them. Meanwhile, the control group received no additional support.

Within one month of the therapy session, 60 percent of participants reported improvements in sleep quality, and that number increased to 73 percent after three months—compared to only a 15 percent improvement from those in the control group.

Sure, the study was small, and yes, it’s too soon to tell if those who can’t sleep can really be cured by cognitive behavioral therapy, but considering two-thirds of participants sidestepped chronic insomnia because of it, I’d say researchers are on the right track.

“There are numerous advantages to treating insomnia during an acute phase,” Jason Ellis, Director of the Northumbrian Centre for Sleep Research and lead study author said in a statement. “If successful, there’s potential for significant savings in terms of long-term healthcare, lost productivity and accidents. Chronic insomnia is a considerable health burden both on the individual and the economy and has been linked to the development of, or worsening of, a number of physical and psychiatric conditions.”

Long story short: You snooze, you win.

How do you deal when you can’t sleep?

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If you have trouble sleeping, welcome to the club. Let’s have t-shirts made.

Plenty of things get in the way of a proper night’s sleep – caffeine, sugar, noisy neighbors, construction – but the primary blame has become technology. Smartphones. iPads. Laptops. Televisions. E-Readers. We spend so much time in front of a screen that many of us have turned into caffeine-riddled, blink-deprived ladies. (In fact, there are days when I feel like that guy in “The Shining”.)

That being said, we don’t have to let technology become our mortal enemy. While we’re advised to keep screens away from our bedroom, most of us now use our cell phones as both our home phone and alarm clock – so why not instead use it to our REM cycle’s advantage?

If you’re having trouble sleeping, here are 7 fabulous sleep apps to give you a hand:

1. Sleep Cycle
When an abrasive alarm wakes you up during a deep sleep cycle, you wake up feeling completely wrecked and stumble through the day. Sleep Cycle is an alarm that uses the accelerometer feature in your iPhone to monitor your movement and track which sleep phase you’re in. It then uses this information to wake you up when you’re in the lightest sleep phase. Your body tells your alarm when to wake you up, instead of the other way around.

2. Noisil
One of the biggest reasons why I have trouble sleeping is my inability to shut my mind off. For as long as I can remember (seriously, Internet was barely a thing yet), the only way I could fall asleep was with the television on. Enter Noisli: An ambient noise app that lets you choose the sounds you want to fall asleep to and how long you want to listen to them.

3. Recharge
This is the sleep app I’m most excited to try: It’s perfect for those of us whose schedules are an absolute mess almost as soon as we wake up in the morning. Recharge isn’t just a sleep app: It’s a 6-week program that aims to get you back into a healthy sleep and exercise schedule (because let’s face it: When we’re stressed, these are the two areas of our lives that suffer most).

4. Sleep Genius
The Sleep Genius app has many uber-cool features: Instead of an abrasive alarm, it gradually wakes you up with a gentle five-minute Revive Cycle that helps you wake up from any sleep stage in a stress-free way (for example, if you set your alarm for 7am, the progressive alarm will start at 6:55am). It also has a Relaxation Program that helps you calm your body and mind before bed, a Power Nap feature, and specialized sleep reports to help you constantly improve the quality of your rest.

5. Sleepbot
Similar to Sleep Cycle, Sleepbot tracks how you sleep and wakes you up during your lightest sleep stage. It will also make suggestions for how to score higher-quality sleep, such as what to eat (and what not to) before bed and exercises that promote sleep.

6. Power Nap
No matter how much I’ve had trouble sleeping, naps just make things worse. I either take too long to fall asleep, or my nap accidentally turns into a coma. That’s where Power Nap comes in: This super-handy, super-reasonable app makes sure you get the most from your naps without messing up your sleep that night.

7. iHome Sleep
iHome Sleep is basically the smartest alarm clock ever. On top of your regular alarm, there’s also a nap alarm, bedtime and wake up reminders, and stress-free wake options so you can start your day the way you want to. It also allows you to track the amount of sleep you’re getting with statistics and a sleep log, which will help you hone in on what’s making you have trouble sleeping.

Do you use sleep apps when you’re having trouble sleeping?

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