Struggling with sleep?

Getting a good night’s sleep is essential for overall health and well-being. However, many people struggle with falling and staying asleep. The good news? Small changes to your bedtime routine can have a huge impact on your sleep quality. Whether it’s choosing the right pyjamas, keeping your room cool, or even skipping that late-night snack, science has revealed some fascinating sleep-boosting strategies. Let’s dive in!

1. Should You Wear Socks to Bed? Science Says Yes!

One of the simplest ways to improve your sleep is by wearing socks to bed. Studies show that warm feet help improve circulation, allowing blood vessels to open up and send signals to your brain that it’s time to sleep. Additionally, socks help evenly distribute body heat, keeping you comfortable throughout the night.

2. Choose the Right Pyjamas for Maximum Comfort

Not all sleepwear is created equal! The fabric of your pyjamas plays a crucial role in your sleep quality:

• Cotton – Soft, breathable, and comfortable, but not ideal if you experience night sweats since it absorbs moisture rather than wicking it away.
• Moisture-Wicking Fabric – Perfect for those who sweat at night, keeping your body cool and dry.
• Silk – Regulates body temperature well but can be expensive and slippery.
• Flannel – Ideal for winter, especially if you keep your bedroom cool.

Bonus Tip: Keep your pyjamas loose-fitting and avoid tight clothing, as it can restrict circulation and cause discomfort while you sleep.

3. Skip the Fancy Buttons and Zippers

Avoid sleepwear with buttons, snaps, zippers, and jewellery, as they can irritate your skin and disrupt your sleep cycle. Opt for simple, breathable clothing that doesn’t cause discomfort.

4. Wash Your Pyjamas Regularly

Did you know that your pyjamas accumulate millions of dead skin cells and bacteria from sweat? If you eat in bed, food particles can add to the mix! To maintain hygiene and prevent bacterial infections, wash your sleepwear after every three to four wears.

5. Ditch the Pyjamas Altogether? The Benefits of Sleeping Naked

Sleeping in the nude has surprising benefits:

• Regulates body temperature naturally
• Boosts metabolism by helping regulate growth hormones
• Promotes better skin and hair health by allowing pores to breathe
• Encourages deeper sleep by keeping body temperature at an optimal level

6. Invest in a Sleep Mask and Earplugs

A sleep mask blocks out light, while earplugs eliminate noise, creating the perfect environment for deep sleep. Science backs this up—darkness and silence increase melatonin levels, the body’s natural sleep-inducing hormone.

7. Keep Your Bedroom Cool

For the best sleep quality, set your room temperature to around 18°C (65°F). A cooler room prevents overheating, reduces nighttime awakenings, and even increases brown fat, a type of healthy fat that helps regulate metabolism.

8. Drink a Soothing Herbal Tea Before Bed

Chamomile and peppermint teas are known for their calming effects. Since they are caffeine-free, they won’t interfere with your sleep cycle. Look for sleep-specific teas in grocery stores for a natural sleep aid.

9. Keep Sleep-Inducing Plants in Your Room

Some plants have been shown to improve sleep quality:

• Lavender – Reduces anxiety and lowers heart rate
• Jasmine – Promotes relaxation and better sleep
• Aloe Vera – Improves air quality by releasing clean oxygen at night

10. Use Essential Oils for Relaxation

Scents like lavender, eucalyptus, and peppermint are natural stress relievers. You can:

• Inhale directly from an essential oil bottle
• Use a diffuser to spread the scent throughout your room
• Try a pillow spray infused with calming oils

11. Keep Electronics Out of the Bedroom

Using phones, tablets, or watching TV before bed can overstimulate your brain, making it harder to fall asleep. The blue light emitted from screens disrupts melatonin production, delaying sleep onset. Make your bedroom a screen-free zone at night!

12. Invest in High-Quality Sheets

Just like pyjamas, your bed sheets should be soft and breathable. Consider higher thread count sheets for extra comfort, but remember to wash them regularly to avoid bacteria buildup.

13. Stick to a Consistent Sleep Schedule

Try to go to bed at the same time every night, even on weekends. A consistent sleep schedule helps your body naturally prepare for rest, making it easier to fall asleep and wake up refreshed.

14. Skip the Late-Night Snacks

Eating late at night can disrupt your sleep cycle. Carbs give your body energy, which can make falling asleep harder. Instead, eat a filling dinner earlier in the evening to avoid hunger pangs.

15. Get Plenty of Natural Sunlight During the Day Exposure to natural sunlight helps regulate your circadian rhythm, signalling to your body when it’s time to be awake and when it’s time to rest. Spend some time outdoors during the day to improve your sleep at night.