Only about 27% of South Africans sleep for the recommended duration of 8 hours per night. Establishing a bedtime routine that reduces stress and creates optimal comfort is key for getting the rest you need. Changing your clothing before bed signals to your mind that it's time to make the transition from your busy day to rest and relaxation, and comfortable sleepwear will make it easier to fall and stay alseep. Consider the role your sleepwear may have on your quality of rest and how you can dress for the best night of sleep possible.
The significance of changing into pyjamas
Changing your clothing at the end of the day eases you out of the persona you put on when facing the world, and allows you to feel like truly yourself. Your appearance may be top priority when choosing your workwear or street clothing,but when you choose clothing for bed, you don't have to worry about outward presentation. Rituals are an important aspect of establishing healthy sleep patterns, and help build positive associations that signals to your brain that it's time to relax. Changing your clothes, brushing your teeth, washing your face are also important hygienic practices that help you feel cleansed and ready to rest.
Choosing the right fabric
Studies show that when body temperature rises too high, it inhibits the production of melatonin, which is the hormone responsible for regulating sleep and wakefulness, Choosing lightweight sleepwear made of breathable materials like cotton can help keep you cool and comfortable while you sleep. Bedding made of materials like cotton, linen and bamboo also promote better ventilation and if you're sensitive to cold, especially in the winter months, long sleeved fleece and flannel pyjamas may be a better choice.
Loose fitting clothes for health and comfort
Constricting, clingy attire can negatively affect your circulation and your ability to breathe. Tight clothing made of materials like acrylic and polyester trap moisture and heat, putting you at greater risk for rashes and skin infections, Forego wearing a bra or any type of shapewear when you're trying to fall asleep; studies show that pressure on the body exerted by these garments lowers melatonin levels and makes sleeping difficult. Choose flowy garments like oversized t-shirts, nightgowns and wide legged pyjama pants that wont cling to the skin.
Tackling sleep deprivation can be complicated, and may involve making a number of adjustments to your evening routine. When you lie down at night, pay attention to how your clothing feels, and take note if any aspect of what you're wearing is making you uncomfortable. Changing your clothes can be a simple solution that dramatically improves your quality of life