Sleeping With Socks on: Will It Help You Sleep Better?

A smiling woman sitting on her bed wearing socks.

You may slip on a pair to warm your feet on a chilly night. But did you know sleeping with socks might also improve your sleep quality?


We wrote this article to explore the link between wearing socks and better sleep, its benefits and drawbacks, and tips for choosing the perfect pair.


Let’s get started.

Key Takeaways

  • Warming your feet with socks during sleep may help lower core body temperature through vasodilation, where warmth expands blood vessels, allowing heat to escape.

  • Utilizing socks for sleep improves blood circulation, provides comfort, helps with cracked heels and reduces hot flashes during menopause.

  • The potential drawbacks of wearing socks to bed include overheating, sweating and discomfort; individuals with diabetes or skin conditions should avoid wearing socks to bed due to healing and circulation issues.

Table of Contents

The Connection Between Core Body Temperature, Feet and Sleep

Circadian rhythm, the internal clock that regulates your sleep-wake cycle, also impacts your core body temperature.


As night approaches, your core temperature starts to drop, and it keeps doing so until you hit the sack. It continues to lower as you move from light to deep sleep stages. It begins to rise when you enter the REM sleep stage, which is linked with dreaming and is often a transitory phase into wakefulness.


So, how do your feet come into the picture? They play a role in regulating your body temperature. Your feet have many blood vessels close to the skin surface.


Warming your cold feet results in widening blood vessels, allowing heat to escape, which helps lower your core body temperature. It’s a process known as distal vasodilation, and wearing socks simply helps facilitate this process.

Benefits of Sleeping With Socks

A relaxed woman, reclining on her bed while wearing socks.

Apart from helping lower your core body temperature, wearing socks to sleep has other benefits. Here are several:


  • It can improve blood circulation. This is helpful if you have Raynaud’s disease, a condition that causes the toes or fingers to lose circulation, resulting in swelling and throbbing.

  • It may provide comfort and relaxation. The warm sensation may promote relaxation, easing anxiety and stress, helping you fall asleep faster.

  • It can help with cracked heels. Apply moisturizer and sleep with a fresh pair of socks. The socks help your skin retain moisture and prevent your heels from drying out further in a cold environment.

  • Sleeping with socks may also help with hot flashes, which are characterized by sudden warmth in the upper body, flushed skin on the face, and an increased heart rate. The same logic of vasodilation applies, where warming your feet helps dissipate internal heat.

Who Can Benefit From Sleeping With Socks?

A woman experiencing hot flashes. She has flushed cheeks and is holding her head.

You’ll benefit from wearing socks to bed if you get cold easily. Some people can’t sleep when their extremities are cold.


Others can also benefit from sleeping with socks, such as:

Menopausal Women Who Experience Hot Flashes

The link between menopause and sleep is a complex one, involving hormonal fluctuations that lead to changes that negatively impact sleep quality. Among these are hot flashes at night, which disrupt rest. Menopausal women may benefit from wearing socks to bed, as it can help lower core body temperature, reducing hot flashes.

People With Circulation Problems

As we mentioned earlier, people with circulation problems may also benefit from wearing socks to bed. To improve circulation, Healthline recommends a foot massage using massage oil, followed by putting on a warm pair of cashmere or wool socks.(1)


Note that this doesn’t apply to compression socks, which should only be worn if your doctor recommends them. Lying down for long periods while wearing compression socks can hinder blood flow to your lower extremities.

Can Sleeping With Socks Help Insomnia?

Warming your feet may help alleviate insomnia, characterized by trouble sleeping.


According to the National Library of Medicine, evidence suggests that people with sleep onset insomnia often struggle with losing heat from their extremities, which contributes to their sleep difficulties.(2) Yet another study from the same source found that a warm water foot bath reduced fatigue and improved sleep quality in chemotherapy patients.(3)


While more research is needed, using socks or other foot-warming methods might be a simple and effective way to manage insomnia. Again, this process works through vasodilation, which increases blood flow to the feet, helping to lower core body temperature. The comforting warmth may also promote relaxation, signaling your brain that it’s time to unwind for bed.


Consider wearing socks to bed if you have insomnia. It's a simple foot-warming method that may help you fall asleep faster. It’s worth considering alongside other sleep habits for insomnia.

Tips for Sleeping With Socks

Want to try sleeping with socks? Here are some tips for a more restful sleep experience.


Just as you keep your feet clean, make sure to wear clean, dry socks to bed. Dirty ones might lead to skin irritation, fungal infections, bacterial growth and excessive sweating. Damp socks won’t warm your feet. This is an important consideration if you sweat at night, or have sensitive skin.


Make sure that your socks aren’t too tight. Otherwise, they’ll constrict blood flow, preventing blood from circulating properly. The result? Uncomfortable tingling and numbness in your feet. They can even leave unsightly indentations and potentially lead to skin irritation. Also, they can be downright uncomfortable.


Consider the weather and the thickness of your bedding. Use socks made from lighter, breathable material (like cotton) if you’re using a thick blanket. The same goes if it’s summertime. (Oh, and if you’re sleeping naked to beat the heat, wearing just socks will still help your internal temperature cool down.) On the other hand, use ones made from warmer, heavier fabric (like wool) in the winter or when using lightweight sheets.


Keep in mind that you don’t have to wear socks throughout the night. You can remove them at any time, especially if your feet start feeling too hot.

How to Choose the Best Socks for a Good Night's Sleep

Here’s what to consider when looking for the best socks for sleep:


  • Ensure they’re a good fit. Avoid overly tight socks (for reasons mentioned above) and those that are too loose. The latter will most likely slip off as you move about in bed.

  • Choose ones made from natural fibers. Bamboo or cotton socks are breathable and have moisture-wicking properties that prevent sweaty feet.

  • Pick cashmere and Merino wool for the cooler months. They’re known for their superior comfort and warmth. They’re more expensive than other options, but high-quality socks made from these materials are sturdy and worth their price.

  • Avoid socks made from synthetic materials such as polyester. They’re uncomfortable and don’t absorb moisture as well as natural materials. Also, polyester doesn't do as good a job of regulating body temperature.

  • We mentioned this earlier: avoid compression socks unless they are prescribed by a healthcare professional. Otherwise, you run the risk of cutting off circulation to your feet.

Potential Drawbacks of Sleeping With Socks On

Wearing socks can warm your cold feet, but it’s important that they don’t cause overheating. Overheating prevents your body from lowering its core temperature, which is crucial for better sleep. It may also lead to discomfort, causing sleep disruptions.


Wearing socks that cause your feet to sweat creates a breeding ground for fungi and bacteria (gross but true). This is one reason it’s important to wear a clean pair every time you hit the sack.


Avoid wearing socks to bed if you have skin conditions, such as eczema or athlete's foot. Sleeping with bare feet helps skin heal.


You should also be cautious if you have diabetes. Tight socks may impede circulation and slow down wound healing in other parts of your body. Always consult your healthcare provider before wearing socks to bed.


Reconsider wearing socks as part of your "nightly" bedtime routine — every so often is fine. While wearing a pair every night isn’t directly harmful, it could lead to an unhealthy dependence. Your body might link wearing socks to sleep with shuteye, making it difficult to fall asleep without them.

Conclusion: Keep Your Feet Warm With Socks for Better Sleep

Wearing socks to sleep won’t just warm cold feet; it may also improve sleep. Remember that the body's natural tendency is to cool down when it's time for bed. Wearing socks may help lower your body’s core temperature through vasodilation. It’s a process where warmth expands the blood vessels in your feet, allowing heat to escape.


Note that it’s essential to wear socks made from natural, breathable fabrics. Make sure to wear a clean, fresh pair every time, and that they fit properly.


Let us know if wearing socks to bed helps you fall asleep faster and stay asleep longer by leaving a comment below.

Sources:  

(1) "The Case for Sleeping with Socks On.” Healthline, www.healthline.com/health/sleeping-with-socks-on. Accessed 18 April 2025.

(2) “Attenuated thermoregulatory response to mild thermal challenge in subjects with sleep-onset insomnia.” National Library of Medicine, pubmed.ncbi.nlm.nih.gov/17040004/. Accessed 18 April 2025.

(3) “The effects of warm-water footbath on relieving fatigue and insomnia of the gynecologic cancer patients on chemotherapy.” National Library of Medicine, pubmed.ncbi.nlm.nih.gov/20562619/. Accessed 18 April 2025.


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