Can Wearing Socks to Bed Help You Sleep Better?

Roughly 1 in 3 people sleep with their socks on — and science says they may be onto something. Research shows that wearing socks to bed may help you fall asleep faster and snooze better.

So, does that mean you should always tuck in your toes at night? We asked sleep medicine specialist Aparna Bhat, MD, to explain this bedtime story.

Why you should sleep with socks on

As odd as it may sound, warming your feet can help your body cool down to go to sleep. That’s because as your feet get warm, blood vessels in your skin widen — a process called distal vasodilation. This helps move heat out of your body.

“It’s part of your body’s temperature regulation,” says Dr. Bhat. “As your blood vessels open, they release more heat. This decreases your body’s core temperature and helps signal that it’s time to sleep.”

Your body naturally works to lower your core temperature at night to bring on ZZZs. This happens as part of your circadian rhythm, a 24-hour internal clock that manages your sleep-wake cycle.

Wearing socks can boost that process. The study mentioned found that people who wore socks to bed fell asleep 7.5 minutes faster and slept 32 minutes longer, with fewer disturbances through the night.

Bottom line? “Wearing socks can be an effective part of a good sleep strategy,” says Dr. Bhat.

Other benefits of sleeping with socks

Sleeping with socks on can bring other dreamy benefits, too. Here are four of them.

Easing Raynaud’s syndrome symptoms

Frosty-feeling feet come with Raynaud’s syndrome, a disorder that tightens blood vessels in your toes and fingers. This reduces blood circulation, which can leave your skin cold and discolored.

“If you have colder hands and feet, wearing socks to sleep can be really helpful to promote blood flow and the generation of heat,” says Dr. Bhat.

Limiting hot flashes

Being too cold can keep you up at night — and so can being too hot, as anyone experiencing the “hot flash” symptoms of menopause knows all too well. But the way socks work to lower your core body temperature at night can also minimize hot flashes.

“Wearing socks to bed can help modulate your body temperature so it won’t go up and down as much,” says Dr. Bhat.

Protecting your skin

Wearing socks to bed isn’t just a hot-or-cold issue. It’s also a way to boost skin health.

Applying lotion to your feet before slipping on socks at bedtime allows moisturizer to work its skin care magic throughout the night. “It helps retain that moisture, which can really help if you have cracked heels or dry feet,” says Dr. Bhat.

Plus, if you have diabetes or peripheral arterial disease (PAD), wearing socks can reduce the risk of open sores (ulcerations) forming on your feet from rubbing against your sheets. Increased blood flow also helps the cause.

Setting a sexier mood

Socks can heat up more than just feet, it seems. A small 2005 study found that amorous couples were more likely to achieve orgasm during sex if they wore socks, according to a much-cited report by the BBC.

“It’s an interesting thought, but I’m sure there are other factors that contribute to it, too,” notes Dr. Bhat. (But it makes sense, right? Cold feet are a major turn-off!)

What type of socks are best for sleeping?

Fit and material are key to selecting the perfect pair of nighty-night socks. “Look for something comfortable with material that’s breathable,” recommends Dr. Bhat. “Loose-fitting is better, too.”

Bedtime socks made of natural fibers are best, given their warmth and breathability. That includes materials like:

• Cotton
• Merino wool
• Bamboo
• Viscose (a semi-synthetic fiber made from plant-based materials)

Synthetic materials (like polyester) are less ideal. And avoid sleeping in compression socks unless it’s recommended for a medical issue.

Whatever socks you choose, wear a fresh pair every night to avoid bacterial growth.

Is sleeping barefoot bad?

Not at all! If you prefer your little piggies to roam free under the covers, that’s your choice. There’s no need to stuff them in socks. (There are many people, after all, who believe sleeping naked is the way to go.)

“It’s a personal choice,” reiterates Dr. Bhat. “Do whatever makes you feel the most comfortable.”

But if you’re a barefoot sleeper who’s having trouble sleeping, know that wearing socks to bed could help punch your ticket to Snoozeville. It’s potentially an easy and inexpensive way to get some ZZZs.