Sleeping With Socks On — Should You Do It?

Long Story Short

• Sleeping with socks on may help you regulate your body temperature and help you fall asleep faster.
• Wearing socks helps warm your feet, which can be especially helpful for those with poor circulation or cold feet due to conditions like Raynaud’s disease (1)
• If you choose to wear socks to bed, make sure they are loose, clean, and breathable.

When it’s time to hit the hay at night, folks tend to take a less-is-more approach to their attire and accessories — no doubt relying on their blankets to manage temperatures. What most people may not know is that sleeping with socks on can also help regulate your core body temperature while you sleep. It may sound counterintuitive, but it looks like there’s some science supporting the merits of wearing socks to bed. 

Note: The content on Sleepopolis is meant to be informative in nature, but it shouldn’t be taken as medical advice, and it shouldn’t take the place of medical advice and supervision from a trained professional. If you feel you may be suffering from any sleep disorder or medical condition, please see your healthcare provider immediately. 

Can Sleeping With Socks Help Me Fall Asleep Faster? 

Yes, it appears sleeping with socks may help you fall asleep faster, stay asleep longer, and reduce the frequency of nighttime wakings. (2) 

However, we think it’s important to note that there isn’t a ton of research on the topic, so if the idea of wearing socks to bed makes you cringe, definitely do not force yourself. That said, in one small study from 2018, researchers found that wearing socks to bed specifically improved sleep by: (2)

• Shortening sleep-onset latency (the time it takes to fall asleep) by 7.5 minutes
• Increasing sleep duration by 32 minutes 
• Decreasing the number of night wakings by 7.5 less

The science behind wearing socks to bed comes courtesy of something called distal vasodilation. We all know that socks can make your feet feel warm and toasty. But digging a little deeper, that warmth means that the blood vessels on your feet (distal region) are opening up or widening (vasodilation). When that happens, the increased blood flow boosts your circulation and quickens heat loss, ultimately reducing core body temperature. (3) And a lower core body temperature is one of the keys to better sleep — more on that below. 

Body Temperature and Sleep 

As a part of the inner workings of our circadian rhythm (the body’s internal clock), our body temperature fluctuates throughout the day and night. Our core body temperature is typically high during the day, peaking somewhere around 4 p.m. and 8 p.m. Thereafter (somewhere around two hours before falling asleep), our body temperature begins to drop, preparing our bodies for sleep. (2,4) 

And while the change is small enough that most of us may not be aware that it’s happening, that drop in temperature is a crucial part of the sleep process. Studies have shown that not only is the decrease in core body temperature directly linked to sleep onset (falling asleep), but the probability of moving into the first stage of NREM sleep is highest when the drop in core body temperature is at its peak. (4) Moreover, researchers have found that our “core body temperature “drops on every transition to NREM sleep.” (4)

Regarding socks and their potential role here, remember that socks may help regulate your body temperature while sleeping by opening up blood vessels to hasten heat loss.  

Additional Benefits of Sleeping with Socks on

Beyond taking us over the finish line a little faster, there is some evidence to suggest that wearing socks to bed may be beneficial in other ways, like reducing hot flashes and easing the symptoms of Raynaud’s Disease. 

Increases Likelihood of Orgasm 

Regulated body temperatures go hand in hand with increased blood flow — and not just in your feet. When wearing socks to bed, “This increase in blood flow may make it easier to achieve orgasm,” Timothy J. Miller, DPM, FACFAS, and DABPM of Sunshine Ankle & Foot Experts in Orlando tells Sleepopolis. However, he notes that any evidence of wearing socks to bed and better orgasms is purely anecdotal, and “more studies need to be done on this subject.” (1) 

Soothes Cracked Feet

Wearing socks to bed may be an excellent opportunity to treat your feet. In this case, you might try applying lotions, balms, or salves to your feet before slipping on socks to help seal the moisture. (1)

Reduces Raynaud’s Symptoms

“Raynaud’s syndrome is a vasospastic condition where the smaller arteries in your body constrict, specifically the arteries in the fingers and toes. This is mostly due to reactions from cold temperatures,” Miller says. Considering that sleeping with socks may help open up arteries and blood vessels and contribute to a warming effect on the skin, folks with Raynaud’s may find some relief by wearing socks to bed. (3, 1)

Reduces Hot Flashes

Although it may seem counterintuitive to wear socks, if your feet are warm, your body doesn’t have to work so hard to maintain a core temperature. (3) Ultimately, this might be good news for the menopausal ladies among us. The drop in body temperature facilitated by sleeping with socks could help keep hot flashes in check by decreasing their frequency or intensity. (1)

The Best Socks for Sleeping 

You might think that the criteria for the best sleeping socks are limited to cozy and soft, but there’s a little more to it than that — materials, hygiene, and fit matter, too. 

First, if you’re sleeping with socks, you should choose socks made from breathable or moisture-wicking materials like cotton, bamboo, wool, or microfiber. Steer clear of polyester and nylon, as those materials aren’t good at regulating temperature, making them more counterproductive to a good night’s sleep than anything else.

In terms of fit, you want socks that are relatively loose so as not to impede your circulation. Compression socks have their place in the world, but not here (more on that later).

And finally, when sleeping with socks, do your best to ensure your feet and socks are clean. If you wear socks throughout the day, opt for a fresh pair if you decide to sleep with socks on. Wearing the same socks for too long can cause odors and bigger issues like fungal infections like athletes’ foot. 

Can You Sleep in Compression Socks?

Compression socks are designed to squeeze your legs gently, increasing blood flow, and they may be helpful (and typically recommended) for athletes, travelers who have to remain seated positions for extended periods, and people with vein problems. (5) When it comes to wearing compression socks before bed, there’s no scientific or medically backed reason to do so. Moreover, compression socks that don’t fit correctly may impede blood flow, causing more severe health issues or emergent situations. 

The TLDR: If you’re sleeping with socks, skip the compression socks unless instructed otherwise by your doctor or a qualified medical professional. 

Can Children or Infants Sleep with Socks on? 

Unfortunately, there’s not a lot of data on this. However, the American Academy of Pediatrics (AAP) states that it’s critical not to let babies get overheated, as this can increase the risk of SIDS.

According to the AAP, “Your baby only needs one more layer than you would wear in the same environment to be comfortable.” (6) However, if you notice your infant’s feet are cold and this seems to disrupt their sleep, it may be best to schedule a consultation with your pediatrician to determine if non-restrictive socks or a footed onesie are a better solution.

Alternatives to Sleeping with Socks 

Sleeping with socks isn’t for everyone, but there are other ways to get your feet warm and toasty before bed.  

• Take a warm shower or bath before bedtime to relax your muscles, dilate blood vessels, and increase circulation. (7)
• Try a warm foot bath with some of your favorite aromatherapy add-ins. Lavender, for example, can help with sleep, too. (8)
• Wear slippers to keep your feet warm until you crawl into bed. 
• Put an extra blanket at the end of the bed. Better yet, try a heated blanket. 
• Make your own heating pad. Take an old sock (calf-length sweat socks work best), fill it with rice, and tie it off at the top. When it’s time for bed, pop it in the microwave for a minute to a minute and a half, and place it on your feet for a cozy pick me up. 

FAQs

The Last Word From Sleepopolis 

Though more research is needed, it does appear that sleeping with socks may help improve your sleep, but it’s important to recognize it’s not for everyone. If you’re having trouble sleeping, consider brushing up on your sleep hygiene (keeping your room cool, dark, and quiet and managing noise and light are good jumping-off points). (9) For prolonged issues or if you suspect something more serious, like a sleep disorder, it might be time to speak with your doctor.

Sources

1. Cleveland Clinic. (2024b, June 27). Can wearing socks to bed help you sleep better? https://health.clevelandclinic.org/sleeping-with-socks-on 
2. Ko Y, Lee JY. Effects of feet warming using bed socks on sleep quality and thermoregulatory responses in a cool environment. J Physiol Anthropol. 2018;37(1):13. Published 2018 Apr 24. doi:10.1186/s40101-018-0172-z
3. Functions of Blood: Regulation. NHS Blood Donation. (n.d.). https://www.blood.co.uk/news-and-campaigns/the-donor/latest-stories/functions-of-blood-regulation/ 
4. Harding, E. C., Franks, N. P., & Wisden, W. (2020). Sleep and thermoregulation. Current Opinion in Physiology, 15, 7-13. https://doi.org/10.1016/j.cophys.2019.11.008
5. Cleveland Clinic. (2024c, September 26). Everything you need to know about compression socks. https://health.clevelandclinic.org/what-you-should-know-about-compression-socks 
6. How to keep your sleeping baby safe: Aap policy explained. HealthyChildren.org. (2019, April 15). https://www.healthychildren.org/English/ages-stages/baby/sleep/Pages/a-parents-guide-to-safe-sleep.aspx 
7. Cleveland Clinic. (2024c, July 2). 5 benefits of soaking in a hot tub. https://health.clevelandclinic.org/benefits-of-hot-tubs 
8. Ko LW, Su CH, Yang MH, Liu SY, Su TP. A pilot study on essential oil aroma stimulation for enhancing slow-wave EEG in sleeping brain. Sci Rep. 2021;11(1):1078. Published 2021 Jan 13. doi:10.1038/s41598-020-80171-x
9. Baranwal, N., Yu, P. K., & Siegel, N. S. (2023). Sleep physiology, pathophysiology, and sleep hygiene. Progress in Cardiovascular Diseases, 77, 59-69. https://doi.org/10.1016/j.pcad.2023.02.005

Miller, Timothy. Author Interview. August 2023.