Is It Bad To Wear Socks To Bed? Will it help me sleep?

Wearing socks to bed, much like wearing socks in general, is not a one-size-fits-all solution. For people who don’t like things on their feet, for example, it might not be a good fit. 

Surprisingly, though, wearing socks to bed can be a great solution, not only for those who sleep with cold feet or have poor circulation but also for those who tend to sleep hot or have night sweats. That’s because simply donning a pair of socks can help regulate your body’s temperature. 

In this article, we’ll explain why wearing socks to bed can help with temperature regulation at bedtime, and for those who don’t like the feeling of socks on their feet at night, we have some other solutions to warm your feet at night. 

How Our Body Temperature Helps With Sleep

Our bodies are brilliant, self-regulating organisms, and at any given moment, multiple functions are happening inside us to support our survival. For example, think of how the body starts to produce melatonin when it is time to get sleepy and go to bed. This is part of our circadian rhythm, a self-regulating biological clock that runs on a 24-hour cycle.

Another way the body regulates itself is through something called “vasodilation.” Vasodilation¹ is when blood vessels in your body widen, which increases blood flow and lowers your blood pressure. More blood flowing to your hands and feet reduces your core body temperature². The opposite can also be seen with vasoconstriction – when the blood vessels narrow, less heat will be lost, and the body’s temperature will rise.² 

These processes are a part of thermoregulation.² With vasolidation, this is part of the body’s way of preparing itself for sleep³, and it is connected to that circadian rhythm.

While it might sound counterintuitive, wearing socks on your feet⁴ can actually help cool your body down, rather than warm it up. This is because warming up your feet will allow for blood vessels to widen (vasodilation), which will help cool down the rest of your body. 

Research shows that at night, a lower core body temperature⁴ is necessary for getting good sleep. This is also why we recommend sleeping in a cool room. 

Advantages of Wearing Socks in Bed

Fall Asleep Faster

Covering your feet helps regulate your overall body temperature.⁴ This is because when your feet are too cold at night, your body’s core temperature will increase, trying its best to get blood to your feet to warm them up. 

Putting on a pair of socks, though, will warm your feet, which opens up blood vessels to help cool down the rest of the body.⁴ When you’re at a comfortable, cool body temperature, it should be easier to fall asleep⁵.

Improve Circulation

As we’ve mentioned, warming your feet can help with vasodilation. Vasodilation not only helps cool your overall temperature, which tells your body it’s time for bed, but by increasing blood flow to the hands and feet, it also improves your circulation.⁵

Good circulation⁶ ensures healthier blood and oxygen disbursement, supporting the critical needs of our lungs, muscles, and heart so they may work with efficiency.

Prevent Hot Flashes

Wearing something to warm your feet may seem counterintuitive when you’re trying to reduce the frequency and intensity of hot flashes during menopause. However, experts say that wearing socks at night might help reduce the intensity of hot flashes.⁴ This is because the socks can help the body thermoregulate and cool down your core temperature. 

Read More: Top-Rated Mattresses for Menopause

Improved Cracked Heels

According to beauty experts⁷, constant exposure to air conditioning and heating can dry out your skin, which, among other things, can lead to cracked heels. If you have dry and cracked heels or feet, Cleveland Clinic recommends⁸ the following routine before bedtime:

• Wash your feet with soap and water
• Dry them completely
• Apply moisturizer or lotion 
• After a couple of minutes, apply a layer of Vaseline or Aquaphor, which will help lock in the moisturizer
• Put on some socks to sleep in and heal your dry skin overnight

As far as the socks to use for this, we like natural materials like cotton, wool, or cashmere since synthetic materials aren’t as breathable and could leave a slippery residue. 

Prevents Raynaud’s Attacks

Raynaud’s disease⁹ causes certain areas of the body, like the fingers and toes, to feel numb or cold. In people with Raynaud’s disease, the smaller arteries in these areas narrow, which limits blood flow.⁹ In this case, wearing socks to bed can help by keeping the feet warm and increasing circulation to the toes.⁴ 

Flare-ups of Raynaud’s disease are also associated with being stressed.⁹ Stress could result from many issues, but comfort may be at play. Keeping yourself comfortable with a lower core temperature and better circulation could help mitigate stress and possibly reduce the likelihood of a flare-up.

Best Socks to Wear to Bed

Merino Wool Socks

When some people think of wool, they think of a scratchy or itchy material.  However, Merino wool¹⁰ is grown from Merino sheep, and it is known for being very soft and non-aggravating to the skin. This plush wool is also known for wicking moisture and battling odors while providing cozy, warm comfort.¹⁰

The fibers in Merino wool are naturally crimped, which can trap pockets of air, making these socks particularly insulating.¹⁰ 

Cashmere Socks

Like Merino, Cashmere is a type of wool¹¹. However, while Merino comes from sheep, Cashmere comes from the soft under-fur of Cashmere and Pashmina goats.¹¹ It is particularly known for its extremely fine fibers and luxurious softness. 

While cashmere is warm, it also does a good job absorbing perspiration¹² and is quite breathable, which can help regulate your body’s temperature. 

Cotton Socks

For those who want to avoid animal products entirely, cotton may be a good option. Cotton provides some similar benefits to both Merino wool and Cashmere – it is insulating yet still breathable as it is a natural fiber. Cotton is also a good option for those with sensitive skin¹³ or conditions like eczema. 

Other Ways to Warm Your Feet

If you don’t love the feeling of something on your feet while you’re sleeping, there are other ways to warm up. 

Warm Bath

Research shows¹⁴ that a warm bath taken one or two hours before bed can help you fall asleep faster. This is because a warm bath before bed will actually lower your core body temperature, signaling your body that it’s time to go to sleep.¹⁴

Extra Blankets

Multiple blankets covering your entire body might feel stifling or hot, depending on the room’s temperature. However, placing an extra blanket or comforter at the bottom of your bed just to cover your feet will provide the benefits of socks without actually having to wear socks. 

Hot Water Bottle

If you have tried sleeping in socks and love the feeling at first, but find that your feet get too hot through the night, using a hot water bottle near your feet might be a good option. This is because a hot water bottle will warm up your feet initially but will naturally cool down as time passes. 

Heating Pad

Heating pads are excellent for creating a wonderfully warm bed. However, we don’t recommend leaving the heating pad on during the entire night, as it can burn you if you’re exposed to it for too long. Instead, warm it up before going to bed, switch it off, and you can still fall asleep cozy and comfortable.

Read More: Top-Rated Heating Pads

Slippers

If you don’t want to sleep through the night in socks, wearing comfortable and cozy slippers before bed can help warm up your feet before you crawl under the covers. 

Conclusion

If you’re struggling to sleep at night, it’s possible that wearing socks to sleep could lead to better sleep by supporting your body’s natural thermoregulation process, an essential part of the body’s way of setting itself up for sleep. However, if you are more comfortable not wearing socks at night, you can utilize other methods of warming up your feet and lowering your core temperature for sleep. These can include a warm bath, wearing slippers before getting into bed, placing a blanket over your feet, and more.