A pair of socks is the best-kept secret to good sleep


Are you having trouble falling asleep or waking up in the middle of the night? The solution could be hidden in your sock drawer. It’s true.

While stress and certain health conditions are often the culprits behind insomnia and restless nights, there may be another reason for sleeplessness: cold feet. A 2018 study found that participants who wore socks to bed were less likely to feel sleepy fell asleep earlyThey stayed asleep longer and woke up less often than those who didn’t wear socks.

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So should you sleep in socks? Keep reading to learn the benefits of wearing socks while sleeping, including the connection between feet and sleep and who should avoid sleeping in socks.

For more help getting better sleep, see our story how to fall asleep in 10 minutes or less and our list Seven natural remedies for insomnia,

Read more: best sleep socks

Can wearing socks help you sleep better at night?

Throughout the day, your body temperature rises and falls along with your blood pressure. circadian rhythmThis is also called your body’s 24-hour internal clock. Know how it works.

You’re hottest between 4pm and 8pm. When you start to feel tired, your core temperature begins to drop, telling your body it’s time to sleep. Cooling down at this time can help you sleep more comfortably and prevent you from overheating at night, which can lead to insomnia or fatigue. poor quality sleep,

However, if your body senses your feet are cold, it may try to compensate by increasing your internal temperature – and when you’re overheated, it raises your core body temperature. It can be hard to fall asleep,

Wearing socks at night will warm up your feet and, in turn, widen the blood vessels. This process is known as vasodilation and it helps your body release heat through your skin, ultimately lowering your body temperature.

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benefits of wearing socks while sleeping

Sleeping with socks on may help you fall asleep faster and get a better night’s sleep, but that’s not the only benefit of sleeping with socks on. Here’s how else it can help.

Closeup of feet with socks on at the edge of the bed. Closeup of feet with socks on at the edge of the bed.

Alex Dubovitsky/Getty Images

Reduce the symptoms of Raynaud’s syndrome

Raynaud’s syndrome causes the blood vessels in your extremities to constrict, reducing blood flow to those areas. As a result, the condition can make the affected parts of your body — which may include your fingers, nose, and toes — feel cold and numb. If you sleep with socks on, you can keep your feet warm, reducing your chances of having a Raynaud’s attack.

reduce hot flashes caused by menopause

If you are experiencing hot flashes or hot flashes that occur during menopause night sweatsYou may be surprised to learn that wearing socks to bed can help keep you cooler. Before a hot flash, your body temperature rises — but as we know, keeping your feet warm at night helps lower your temperature, which can reduce the heat loss that happens during menopause.

Read more: Best Cooling Mattress Toppers for 2023

Reduce symptoms of insomnia

insomnia It is a sleep disorder that makes it difficult to fall asleep, stay asleep, or get comfortable sleep. There are many risk factors, including mental health conditions and other medical issues. Research has found that keeping your feet warm while sleeping helps you fall asleep faster, which suggests that wearing socks at night could help reduce insomnia.

Prevents cracked feet

If you have cracked feet or dry heels, you can heal them by following a foot care routine that includes sleeping with socks on. For best results, you should soak your feet, pat them dry, scrub away dead skin and apply lotion or a healing cream. Finally, put on a clean pair of breathable cotton socks to lock in moisture.

things to consider

If you do decide to wear socks while sleeping, there are a few things to keep in mind, including choosing the right kind of socks to wear to bed. We’ll explain this in more detail below. It’s also important to point out that wearing socks while sleeping isn’t for everyone. For example, if you have circulation problems or swollen feet, sleeping in socks can reduce blood flow and make these problems worse.

What type of socks should I wear to bed?

Above all, you should choose socks that are loose and comfortable. If they are too tight-fitting, they can affect blood circulation. You should not sleep wearing compression socks unless your doctor recommends it.

Likewise, you should choose socks that are made from natural materials rather than synthetic ones. Natural fibers such as cotton and cashmere are more breathable, which prevents bacterial growth and moisture.

Some of the best sock options include:

Cotton socks: As a plant-based material, cotton socks are an ideal choice for vegans or those who don’t want to wear animal products. They’re warm and let your skin breathe without trapping moisture, which is ideal for temperature control.

Cashmere socks: Cashmere wool is a fine fabric made from goat hair. It is light and warm, but it doesn’t make your feet overheat.

Merino wool socks: Made from Merino sheep wool, this fabric is softer and thinner than traditional wool. These socks are great at wicking away moisture and are designed to keep your feet comfortable and dry throughout the night.

Bed socks: These socks are specially designed for sleeping. Bed socks are thick but breathable and are made of different materials.

Is sleeping bare feet bad for sleep?

Sleeping with socks has its benefits, but that doesn’t mean sleeping barefoot is bad. Sleeping without socks won’t have any negative effects on your health, but as discussed above, if you have night sweats due to insomnia, Raynaud’s syndrome, or menopause, wearing socks may help alleviate some of your symptoms.

Are there alternatives if I don’t like wearing socks?

If you don’t like wearing socks to sleep, there are some alternative ways to get the benefits of sleeping in socks. One of the easiest options is to take a warm foot bath before going to bed, which has been linked to better sleep.

Another option is to place a warm blanket or heating pad at the end of your bed. By doing this, you will keep your feet comfortable and improve blood circulation – without forcing yourself to wear socks.

The final option is to try making your own rice socks. These are rice-filled socks that are heated in the microwave to keep you warm while you sleep. These are not meant to be worn, but they serve as a homemade heating pad.

To make rice socks, you’ll need a pair of durable socks, rubber bands, and six cups of uncooked rice. Once you’ve gathered the materials, fill each sock with three cups of rice and tie it closed with a rubber band. Warm the socks in the microwave for a minute or two, and then put them under your covers to keep your feet warm.

Can babies sleep with socks on?

If your child is having trouble sleeping, ask your pediatrician if it’s safe for them to sleep with socks on. Babies can’t regulate their body temperature as effectively as adults, so it’s important to make sure they don’t overheat.

To help promote better sleep, you can give your baby a warm bath before bedtime. It’s best to avoid placing heating pads, electric blankets, and hot water bottles in your baby’s bed, as these items could burn him or pose a fire hazard.


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