We’re all looking for more—and higher quality—sleep. If you’re already doing the basics: exercising, eating well and practicing good sleep hygiene, you might want to take a look at your wardrobe—that is, what you wear to bed. Studies show that your choice of PJs can make a difference in the length and quality of your sleep. Here are some tips to make sure you’re as comfortable as possible so you can start counting those sheep.

 

 

Wear loose clothing
Skip anything with tight elastic, or tops or shorts that make you feel squeezed. You want to feel comfortable, plus studies show that tight clothes may negatively affect your circulation and breathing.

 

Opt for cotton
Cotton is a natural fiber that’s comfortable, soft and lightweight, which checks off our boxes for clothing that aids in a good night’s sleep.

 

Slip on some socks
If it’s cool enough for socks to be worn comfortably, it might be worth slipping into a pair before you hit the hay. Research shows that wearing socks in a cool environment can help you fall asleep faster and lengthen sleep time.

 

Remove your makeup
We know, sometimes at the end of the day it can be hard to find the time and energy to remove your makeup. But this is about more than clogged pores—wearing makeup like mascara, eyeliner or eye shadow to bed can cause eye irritation that can mess with your quality of sleep. So, make sure to add washing your face to your nightly routine.

 

Don your birthday suit
Here in California, nights can get HOT. If you often wake up sweating, your sleep might see improvement if you choose to wear less clothing. If you prefer to stay covered under the covers, many people sleep in just their underwear, especially during the summertime. In case of nighttime emergencies, make sure to keep a robe or other clothes near the bed, just in case.

 

Try a sleep mask and ear plugs
If you’re a light sleeper, do your sleep quality a favor and experiment with using a sleep mask or ear plugs. It might feel a little strange at first, but research shows that wearing these items to bed can lead to more REM time, less sleep disturbance and a higher production of melatonin.