If there’s one thing nearly everyone wants more of, it’s better sleep. Not just more hours in bed, but truly restorative rest. After all, quality sleep isn’t just a luxury – it supports mood, sharpens thinking, strengthens immunity and protects long-term health.

Despite its importance, many of us still wrestle with insomnia, restless nights or mornings that leave us feeling less than refreshed. “Sleep difficulties can stem from a wide variety of issues that range from life stage–specific challenges like menopause, to personal stressors, to environmental barriers like warm temperatures or a noisy bedroom,” says Rebecca Robbins, a sleep scientist at Massachusetts General Brigham and professor of medicine at Harvard Medical School.

The good news is that by understanding what disrupts your rest, shaping the right environment and even making small adjustments such as what you wear to bed, you can pave the way to deeper, more restorative sleep.

What causes you to not be able to sleep at night?

Sleep struggles often stem from a mix of behavioral and health-related factors, but "your sleep environment plays an especially significant role in how well you sleep," says Oliver Sum-Ping, a behavioral sleep scientist at Stanford Health Care.

Indeed, noise interruptions, bright lights and uncomfortable temperatures can all fragment sleep. Sum-Ping adds that stimulants like caffeine, nicotine or alcohol near bedtime further reduce sleep quality. Exposure to artificial light from screens before bed is another possible culprit, since it suppresses melatonin, the hormone that helps regulate sleep.

Irregular schedules, mentally stimulating activities or late-day naps can also all keep you awake when bedtime arrives. Seasonal heat plays a role as well because when your body can’t cool down, it takes longer to fall asleep and overall sleep duration may shorten as a result.

Underlying health issues can be another contributing factor. "Stress, anxiety, depression and medical issues such as sleep-related breathing disorders and restless legs syndrome are among the most frequent causes of sleep difficulties," says Michelle Drerup, director of behavioral sleep medicine at Cleveland Clinic.

What is the best thing to help you sleep?

The cornerstone of better rest comes down to improved sleep hygiene – habits and surroundings that align with your body’s natural rhythms. This includes obvious steps like avoiding stimulants such as caffeine, alcohol or nicotine in the evening, but it also means "keeping a consistent bedtime and wake-up time," advises Drerup. This means sticking to your sleep schedule, even if you're tempted to compensate for a poor night's rest the day before.

It’s equally important "to build a wind-down routine before bedtime that helps you relax without staring at a screen," says Sum-Ping. Activities like reading, gentle stretching or taking a warm shower or bath can help signal your body that it’s time for rest.

Optimizing your environment is another key step as a cool, dark and quiet bedroom sets the stage for quality sleep. "You want your environment to be comfortable and support your body’s normal sleep-related temperature changes," says Sum-Ping.

Robbins similarly recommends creating a “sleep sanctuary” with a supportive mattress and pillow, calming colors and breathable fabrics.

Should you wear underwear at night?

The clothing you wear at night can also influence how well you sleep and "have a big impact on your sleep quality,” says Robbins. Ideally, sleepwear should be comfortable and “allow for appropriate temperature control to facilitate cooling without being too cold," says Sum-Ping.

Sleeping naked can support this cooling process in warmer months and may reduce distractions from twisting or shifting fabrics. But it can also be uncomfortable for some and cause core temperatures to cool too much.

Well-chosen pajamas provide their own advantages, especially when made from breathable fabrics like cotton, bamboo or lightweight wool. These materials help regulate temperature, wick away sweat and offer insulation without trapping heat. Putting on pajamas can also act as a cue that it’s time to wind down, “an important part of your bedtime routine that signals your brain that it is time to quiet down and prepare for sleep,” says Drerup.

Seasonal shifts can direct your choices as well. “During months with higher temperatures, opt for garments that are breathable and lightweight," advises Sum-Ping. In colder weather, heavier fabrics and possibly wearing socks, Robbins notes, could help maintain a comfortable temperature.

It ultimately comes down to personal preference as no studies have proven that sleeping clothed or unclothed is universally better. “I don’t think there’s a one-size-fits-all best approach for what or how much to wear,” says Sum-Ping. “The most important thing is just making sure that what you wear is comfortable.”

This article originally appeared on USA TODAY: Should you wear underwear at night? It could affect how you sleep.

Reporting by Daryl Austin, USA TODAY / USA TODAY

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