Does Wearing Socks to Bed Help You Fall Asleep?

Dr. Dan JensenSleep

Dr. Dan Jensen
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Are your feet freezing cold when you crawl under the covers? Have you ever worn socks to bed or put a hot water bottle at the end of your bed? Researchers now have a pretty good idea as to why we want to have warm feet at night, and why sleeping with socks can help you fall asleep faster.

Why Sleep in Socks?

Our average core body temperature throughout the day is about 98.6 degrees. However, our body temperature varies throughout the day, and it drops significantly at night. That’s why the ideal sleeping temperature for your bedroom is between 62 to 67 degrees. Sleeping in a cold room helps you regulate your body temperature. 

Even though your body temperature drops at night, you don’t want it to get too cold. If you get too hot or too cold at the night, you’re much more likely to wake up and have a hard time getting back to sleep. Wearing socks can help keep your feet warm, help your body redistribute heat throughout your body, and even help you fall asleep faster.

The Benefits of Wearing Socks to Bed

Ready to enjoy warm feet in bed? If you’ve been wearing socks in bed, you already know there are a few good reasons to keep your feet warm at night. Wearing socks to bed has a number of sleep benefits:

  • Fall asleep faster.
  • Help your body regulate core temperature during the night, avoiding night sweats.
  • Prevent your feet from going numb or turning blue.
  • Minimize dry feet or cracks brought on by dry, cold weather.

The Downsides of Wearing Socks to Bed

Not everyone likes to slip on socks before bed. Some people find socks uncomfortable at night. Others complain that their feet sweat too much during sleep. However, there aren’t any health-related downsides to wearing socks to bed. 

Wear the Right Socks

You can avoid the discomfort of sweaty feet by wearing the right socks to bed.  Here are the top tips to choosing your perfect sleeping socks:

  • Find socks that are lightweight and breathable. This keeps your feet warm and dry.
  • Wear socks made out of natural materials that aren’t too thick. We recommend merino wool or cashmere socks.
  • Avoid wearing compression socks.
  • Do not wear heated socks, use a hot water bottle, or sleep under a heated blanket. These could make you overheat in the night and make you wake up in a sweat.
  • Wear clean socks to bed. The socks you wore during the day may be sweaty or dirty. This can make your socks less breathable and less comfortable.

Foot Care Before Bed

Do you have cold feet in the evening? Maybe your icy toes are making it hard to fall asleep at night. You can warm your feet as part of your evening routine, and fall asleep easier.

Having a shower or a warm bath before bed can warm your feet as well as wash away any bacteria that’s been introduced to your feet during the day. After a warm shower, your body also cools rapidly, and this can signal to your body that it’s time to sleep. 

You can also soak your feet in warm water for a few minutes to warm up your feet before bed. Be sure you thoroughly dry your feet before slipping into socks. Moisture on your feet can lead to fungal infections, so be sure your feet are dry before you climb into bed.

Sock Alternatives

Socks aren’t the only way to have warm feet in bed. If you warm up your feet before getting into bed you can skip the socks. For example, wear a comfortable pair of insulated slippers in the evening to raise the temperature of your toes. You could use a hot water bottle at the foot of your bed when you first get into bed. Just make sure you take it out of the bed before you fall asleep so your feet don’t overheat. You can also try placing an extra blanket over your feet at the beginning of the night, and take the blanket off right before you fall asleep.

Issues with Sleep?

Whether it’s cold feet, insomnia, or obstructive sleep apnea, we’re here to help! Contact us today to schedule an appointment.