Can sleeping naked improve your sleep and health? Evidence suggests that, yes, ditching your sleepwear may in fact have a number of benefits, including better sleep. Interestingly enough, a mere 8 percent of Americans admit to sleeping naked.1
Many of these health benefits result from the fact that sleeping naked helps prevent overheating, which can have a significant impact on your sleep quality. As you fall asleep, your body temperature drops, and this drop in core temperature actually helps you sleep better.
As you wake, your body temperature rises, which is why it’s much more difficult to fall asleep and stay asleep when you’re hot.
Many keep their homes too warm to begin with, and wearing pajamas to bed will make you even warmer, which can lead to restless sleep and frequent waking. Ideally, keep the temperature in your bedroom below 70 degrees F. Studies show that the optimal room temperature for sleep is between 60 to 68 degrees.
One study showed a surface skin temperature difference of as little as 0.08 degrees F (or 0.4 degrees C) allowed subjects to sleep more soundly. But the benefits of sleeping in the buff don’t end there.
Surprising Health Benefits of Sleeping Naked
✓ Improved metabolism
Lowering your body temperature helps activate brown fat — a type of body fat that helps regulate your body temperature by generating heat.
Research shows that people with higher levels of brown fat have faster resting metabolic rates, better blood sugar control and higher insulin sensitivity. In one study, sleeping in a chilled room doubled the amount of brown fat participants produced.6
✓ Improved blood circulation
Without clothing your blood flow is less restricted, which benefits your entire body, especially your heart and muscles.
✓ Healthier skin and private parts
Bacteria thrive in warm, moist areas, so ditching clothing, including underwear, can be particularly beneficial for women prone to yeast infections. Other areas, including your armpits (and skin in general) also benefit from being able to breathe.
✓ Improved sperm quality
Men can also benefit from sleeping “commando.” A man’s testicles are designed to keep sperm at a temperature just slightly below core body temperature. Underwear that bunch the testicles close to the body may therefore reduce sperm quality and affect a man’s fertility.
✓ Improved sex life
Skin-to-skin contact (as well as orgasm) releases the “bonding” hormone oxytocin, which promotes feelings of attachment and emotional closeness. Since sexual contact typically occurs while naked, sleeping in the nude raises the chances of sex, which can bring a couple closer.
✓ Balancing hormones
By allowing your body to stay cooler at night, sleeping naked helps decrease cortisol, increase growth hormone and balance melatonin, all of which help promote healthy sleep patterns and reduce anxiety, stress and food cravings.
Improving Your Sleep Helps Improve Brain Health
Besides information on sleeping in the nude, the Global Council on Brain Health (GCBH) recently issued a number of daytime, evening and nighttime recommendations that can help you get more quality sleep, which is important for brain detoxification (which only occurs during deep sleep) and cognitive health. These tips include:7,8
✓ Keep a regular morning and evening routine
Get up at the same time every day, seven days a week, and keep a regular bedtime routine. When you establish a consistent, soothing bedtime routine, you’re more likely to fall asleep easily. Activities such as a warm bath, reading a good book or relaxation exercises can be helpful.
Keeping a regular exercise schedule will also help optimize your sleep cycle. Seek to get to bed before 10 p.m. if possible to optimize your chronobiological cycles.
✓ Avoid stimulants
Restrict fluids and food for at least three hours before bedtime. Avoiding dinner at least three hours before bed will also promote mitochondrial health, as explained in my previous article, “Two Meals a Day Is Ideal.”
Avoid alcohol and nicotine four to six hours before going to bed, and if you’re sensitive to caffeine, avoid drinking coffee and caffeine-containing drinks after lunch. (Extremely sensitive people may even need to abstain from chocolate in the afternoon/evening.)
✓ Remove electronics from your bedroom
This includes TVs, telephones, computers and tablets, as the blue light emitted from electronic screens suppress melatonin production, making sleep elusive.
✓ Limit daytime naps to less than 30 minutes
✓ Avoid evening stress
In the evening, avoid getting into heated arguments and limit “worry time” to 15 minutes in the morning instead of ruminating all night. Also put all your work away at least an hour or two before bed. You need a chance to unwind before falling asleep without being anxious about the next day’s plans or deadlines.
✓ Make your bedroom a pet-free zone
While many enjoy having pets sleep with them, allowing pets in your bed can disrupt your sleep.
✓ Optimize your light exposure, day and night
In the morning and early afternoon, expose yourself to bright daylight to anchor and synchronize your circadian clock and melatonin production. Bright light exposure during the day is particularly important if you have trouble falling asleep at night or suffer from insomnia.
In general it is best to avoid blue light sources, such as LEDs and electronics, as blue light suppresses melatonin production. This is especially important after sunset.
These light sources become less troublesome if you use a good filter on your computer screen. My favorite is Iris, which was developed by a Bulgarian programmer named Daniel Georgiev.
✓ Keep bedroom dark, cool and quiet
In addition to lowering the thermostat, make your bedroom as dark and quiet as possible. Research shows even very dim light exposure during sleep can have adverse effects on your brain function. Ideally, install blackout curtains, or use an eye mask.
Sleep Is Essential for Optimal Health
Sleep affects your health in a myriad of ways. The GCBH naturally places a significant focus on the brain, but sleep is important for your entire body. As for how much sleep you need, research shows most adults need right around eight hours of sleep each night for optimal health and disease prevention. Children and teens need more. Lack of sleep, or poor-quality sleep, has been linked to:
|✓ Increased risk of car accidents||✓ Increased accidents at work||✓ Reduced ability to perform tasks|
|✓ Reduced ability to learn or remember||✓ Reduced productivity at work||✓ Reduced creativity at work or in other activities|
|✓ Reduced athletic performance||✓ Increased risk of type 2 diabetes, obesity, cancer, high blood pressure, osteoporosis and cardiovascular disease||✓ Increased risk of depression|
|✓ Increased risk of dementia and Alzheimer’s disease||✓ Decreased immune function||✓ Slowed reaction time|
|✓ Reduced regulation of emotions and emotional perception||✓ Poor grades in school||✓ Increased susceptibility to stomach ulcers|
|✓ Exacerbation of chronic diseases such as Alzheimer’s, Parkinson’s, Multiple Sclerosis (MS) and cancer||✓ Increased expression of genes associated with inflammation, immune excitability, diabetes, cancer risk and stress9||✓ Premature aging by interfering with growth hormone production, normally released by your pituitary gland during deep
Breakfast, blood sugar, & inflammation
Recent research has shown that Inflammation is responsible for 7 out of 10 Deaths in the United States. But it doesn’t have to be the same way for you.
In fact, in a fairly short amount of time, you could start to experience better sleep…less stomach issues…more energy and stamina…less muscle and joint pain…a drop in weight…lower stress levels…and much, much more!
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Did you know that one of the best times to stretch is right before bed? However…
What stretches should you do? Here’s a 1-minute stretch routine you can do before bed...
Lisa, Yoga Coach
eatlocalgrown / wisemindhealthybody
...easy, 3-minute exercise that completely cured his horrendous snoring! We can both finally sleep!
Today is a good day. Tonight will be even better. Why?
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Did you know that your bodyfat can become "calorie-resistant"?
True. And it's completely unaffected by even the strictest diets... and most intense exercises.
However, there's good news- Calorie-resistant bodyfat can be now removed...
It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive. It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know. Read more to find out precisely how to unleash its calorie-burning power:
To your health!
PS - Studies show that it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat. This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.
Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.
Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.
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Over the past year, my friend Dave over at PaleoHacks has been working on a super secret cookbook project with our good friend Peter Servold a Le Cordon Bleu trained Chef and owner of Pete's Paleo...
And today, this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE!
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Get your FREE copy of Paleo Eats Here. (Grab this today, because they only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)
Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
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5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.