Can Sleeping With Socks On Help You Fall Asleep Faster?

For anyone who has spent nights tossing and turning, the idea that something as simple as wearing socks could improve sleep might sound too good to be true. But science suggests otherwise. Sleeping with socks on might actually help people fall asleep faster and enjoy more restful slumber.

In this article, we’ll explore how warming the feet can influence core body temperature, the sleep cycle, and overall sleep quality. We’ll also look at what the studies say, whether there are downsides, and how to try this technique safely.

Why Body Temperature Matters for Sleep

Sleep is not just about mental relaxation. It is deeply tied to core body temperature. As part of the body’s circadian rhythm, temperature naturally dips in the evening. This drop acts as a biological signal that it is time to sleep.

Core body temperature begins to fall roughly two hours before bedtime, aided by melatonin production. This process, known as thermoregulatory vasodilation, involves blood vessels in the hands and feet widening to release heat and cool the body down internally.

When this process functions smoothly, falling asleep becomes easier. However, for those with poor circulation or anxiety, which constricts peripheral blood vessels, that thermal signal can be weaker and more disrupted.

How Socks Help: The Science of Vasodilation

Wearing socks facilitates distal vasodilation, which is the widening of blood vessels in the feet. This promotes heat loss from the extremities, helping to lower the body’s core temperature. A lower core temperature signals to the brain that it is time for sleep.

A study published in Nature by Kräuchi et al. (1999) found that warming the feet increased distal skin temperature and significantly reduced sleep onset latency.

The Main Benefits of Wearing Socks to Bed

Wearing socks can help people fall asleep more quickly by aiding thermoregulation. Some individuals report fewer night wakings when wearing socks, likely due to a more stable thermal environment. For people who wake up feeling cold or shivery, socks may offer consistent warmth that reduces disruptions. Additionally, those with conditions like Reynaud’s syndrome or diabetes may benefit from improved circulation and warmer extremities.

Can Wearing Socks to Bed Affect Your Sleeping Heart Rate?

Wearing socks to bed might have subtle effects on sleeping heart rate through its impact on thermoregulation and relaxation. When feet are warmed, blood vessels dilate — a process known as vasodilation, which helps lower core body temperature. This cooling effect signals to the body that it's time to sleep and activates the parasympathetic nervous system, responsible for rest and recovery. As a result, the heart rate often decreases more smoothly and reaches a lower resting level during sleep.

While research has not directly measured heart rate changes from sock-wearing alone, studies on thermal comfort show that optimising body temperature can lead to better autonomic balance and deeper stages of sleep, where heart rate variability improves. For people monitoring their sleeping heart rate with wearables like Fitbit or Oura Ring, socks may be a small but useful variable to test.

Are There Any Downsides?

For most people, sleeping with socks is harmless. However, in warmer weather or centrally heated homes, socks may lead to overheating, which can disrupt sleep. It is also important to avoid socks with tight elastic bands or made from synthetic materials, as they can restrict circulation or cause sweating. As with anything worn for long periods, hygiene is important. Socks should be clean, and feet should be washed regularly to prevent fungal infections.

Choosing the Right Socks for Sleep

To get the most benefit, socks worn to bed should be made from natural, breathable materials like cotton or soft wool. They should fit loosely, without constrictive bands around the ankles. Sleep-specific socks made from bamboo or alpaca wool are also a good option, as they are designed to provide warmth without causing overheating.

Compression socks or any socks designed to be tight-fitting should not be used for sleep unless specifically prescribed. These are meant for circulation during the day and are not suitable for overnight use.

Other Ways to Warm the Feet Before Sleep

For those who dislike the feeling of wearing socks in bed, there are other methods to achieve a similar effect. Soaking the feet in warm water for ten to fifteen minutes before bed can have a similar impact on circulation and body temperature. Alternatively, placing a hot water bottle or heating pad near the feet at the foot of the bed can provide warmth.

Wearing slippers before bed to keep the feet warm in the evening may also help to encourage melatonin production naturally.

Who Might Benefit Most from Sleeping with Socks?

Women going through the menopause may benefit from wearing socks to sleep

This approach can help almost anyone, but some groups may benefit more than others. People with poor circulation, those who struggle to fall asleep, and individuals who experience temperature swings due to hormonal changes, such as during menstruation or menopause, may find socks especially helpful. Those dealing with anxiety-related insomnia may also benefit from the comforting and warming effect.

UK Perspective: Is It Common Here?

In colder parts of the UK, particularly in Scotland and Northern England, wearing socks to bed is relatively common, especially during the winter months. Some general practitioners in the UK recommend warming the feet as part of broader sleep hygiene routines. While the NHS does not mention socks specifically, it does emphasise the importance of a comfortable sleep environment, which includes thermal comfort.

What Do Sleep Experts Say?

Dr Matthew Walker, author of Why We Sleep, frequently discusses the role of body temperature in sleep onset. Although he does not specifically recommend socks, he supports any behaviour that helps the body cool down as a signal for sleep. Dutch neuroscientist Eus van Someren, a leading sleep researcher, has published several studies linking skin temperature with improved sleep efficiency.

Speaking on This Morning, sleep expert James Wilson, said:

"Your feet control your core temperature. If you make your feet warmer, it makes you sweat a little bit and drops your core temperature – and that helps you sleep."

How to Try It Tonight

Try slipping on a pair of breathable, loose-fitting socks about thirty to sixty minutes before bed. Make sure the bedroom itself is not too warm, ideally around eighteen degrees Celsius. This combination of warm feet and a cool room helps optimise thermoregulation. Some people may notice the difference on the first night, while others might need to try it a few times to feel the benefit.

Final Thoughts

While it may sound like a quirky internet tip, sleeping with socks on is backed by solid research in circadian biology and thermoregulation. It is a simple, low-risk strategy that could help improve sleep quality. And for those who cannot stand the feeling of socks, a warm foot bath or a hot water bottle can offer similar benefits without the sensation of fabric on the feet.