Did you know that there is a World Sleep Day each year? In fact, it’s March 19 and the focus of it is healthy sleep as, without it, you just don’t function properly during the day, plus you age faster and are more likely to put on weight, as well as be depressed.
Sleep, as a kid I wanted to stay up late and not sleep!
As an adult, I love my bed and love getting to get a good nights sleep and my weekend sleep-ins!
There are a lot of elements of sleep hygiene (as it’s called) to help you sleep better.
Stable Sleep Habits and Consistent Sleep Routines
This is one that you’ve most likely heard about, getting to bed each night at the same time, and getting up in the morning at the same time too. Studies have demonstrated stable sleep habits like this are associated with better sleep quality as well as better moods, psychomotor performance and academic achievement as well.
Watch What You Eat and Drink
Avoid caffeine 6 hours before bed. If you are a caffeine addict, this can be tricky, and it includes not only coffee and tea, but also caffeinated beverages (like cola) and chocolate (noooooooooo).
Avoid heavy, spicy or sugary foods 4 hours before bedtime.
Complete exercise at least 4 hours before you hit the sack.
Block Out Noise and Light
If I could, I’d sleep in a completely pitch black room that was soundproofed. Sadly, it’s hard to get to that level of sensory deprivation in a modern city. But blackout curtains and blinds can make a big difference, sadly the crickets chirping outside my window in summer don’t help but a pair of earplugs can make a difference if where you’re sleeping is noisy.
What to Wear to Bed to Sleep Well
Given that you spend 1/3 of your life asleep, it’s important to figure out what to wear during that 1/3 of your lifetime. We usually spend way more time thinking about what to wear in the hours we are awake as more people are likely to see us. But do you spend the same time thinking about what you wear when the lights are out? Even if you’re only seen by your significant other (or family, friends or no one) it’s still important as it can seriously impact on the quality of your sleep.
Keep Your Cool
You are more likely to sleep longer if you are not overheated. Too warm a room won’t help your sleep and neither will too many layers of PJs. This is why finding the perfect bedwear is really important.
It’s totally Goldilocks, not too hot, not too cold …. just right.
As a peri-menopausal/menopausal woman, I’ve found that I get very hot overnight and often have quite a hot flush or two between 2-4am and so I’ve found that what I wear to bed really matters. I may go to bed feeling a little cold, but in only a few hours if I’ve put on too many blankets or the wong pyjamas I’m roasting and it’s really not comfortable.
So what to wear to bed?
For me, I’ve discovered that I just can’t wear longer pyjama pants any time of the year, not even in mid-winter, as I use my feet and lower legs as my temperature regulation tool and will stick them out of under the quilt to cool myself off. I also have found that nighties are out as they cover my back and if I get too hot, it’s good to be able to expose my kidneys and cool down more quickly.
These days in all but mid-winter I sleep in sleep-shorts and a tank top. In winter, I wear a long sleeve PJ top so I can have my arms and shoulders out of bed to help regulate my temperature without feeling the uncomfortably cold air on my skin.
Make it Comfortable
Do you find that some nighties and pyjamas ride up and make you uncomfortable? Such as the extra fabric that can bunch up under your torso when your nightie rides up? Even the long legs of PJs can ride up and cause a low level of discomfort that may stop you from sleeping deeply.
If you have back issues or are pregnant and find rolling over in bed a task, consider that your sleep-wear is made from a shiny slippery fabric such as satin, as it makes it so much easier to turn over as you slide more easily on the sheets.
Figure out the kinds of fabrics and styles of sleep-wear that make you feel comfortable all night, that don’t irritate or wake you so that you get some great deep Zzzzzzzs.
Make it Something You Love
After you’ve gotten comfortable, it’s also worth thinking about whether or not you actually like the version of sleep-wear you’ve chosen. One of my pet peeves is how much ugly, or childlike sleepwear exists in the market. Finding sleepwear that functions in the way you want plus you like the colours and styles can sometimes be a bit tricky, but given that you’re spending a third or more of your life in this part of your wardrobe, it’s worth finding the styles of sleepwear you like in colours and patterns that make you happy too.
Plus some lovely slippers to wear around the house is something else worth considering (and a gorgeous dressing gown while you’re at it) that will make your sleepwear experience feel all the better. When working from home my slippers often become my work shoes (unless I’m going out). So a lovely soft pair of furry ones like these cute bunny slippers from Everau work really well for me!
What do you like to wear to bed?
In the Spring/Summer if it’s hot I usually just wear my bra (I prefer wire free bras for that reason) and underwear. If it’s just warm I wear a short sleeve nightgown. In the Fall/Winter I wear a flannel nightgown on cool nights. I add pants if it’s extremely cold. I love to cocoon myself completely underneath the covers. Need to get some sets with short and pants though for when I sleep away from home like spending the night at Daniel’s grandparents housing or when visiting my relatives in the Philippines. Wouldn’t want to accidentally flash someone. Sometimes I do overheat due to my large bust (I have a 14 inch difference between my underbust measurement and the fullest part of my bust).
I can’t fall asleep if I’m cold, so I need long PJs in winter and a heavy blanket. I sometimes wake up if hot, but can usually get back to sleep quickly. I also put blinds down as they keep the light out and the heat in, especially when windy. It’s still very cold over here.
Cool and cold are different -cold you won’t sleep, but too hot also makes it super hard to sleep (it’s well known in Australian summers after a hot night that nobody has got a good nights sleep)
We’re all so different! Short sleeves and cropped pj pants suit me and I’m really good at throwing back the covers and turning the pillow to regulate temperature. Who’d be a woman?? In the cold weather a furry hot water bottle is a must. If I wake to visit the bathroom it’s only my feet that feel the chill and the fur feels warm even when the water is cold.
Visiting from The Happy Now Blog today.
Pre menopause I used to have to layer up for winter nights, but now with early morning hot flushes I sleep in not much all year round!
Oh finding the perfect sleep elements really can be challenging! I go to bed freezing and wake up sweaty in the middle of the night. Never able to regulate proper body temperature for sleeping with the crazy premenopause hormones. I am in the process of making over my bedroom though and some high quality bedding is definitely in order for temperature control! Thanks for sharing these valuable tips and information!
I’m so in for wearing comfortable bedclothes for sleeping. My preference is for long nightgowns, like ankle length (long sleeves in winter, sleeveless for warmer months) but not the typical “granny flannel” type. Believe it or not, they can be hard to find. Thanks for the tips on sleeping better.
When it comes to buying a nightgown or pajamas, you can choose between childish style, centennial grandmother style and sexy bombl style. I don’t feel identified with any of these styles.
Designers should keep in mind that this is a world with many possibilities to explore.
Thank you so much for your advice!