If you’ve never slept in socks, you might want to give it a try.
According to research, sleeping in socks helps regulate body temperature, which can lead to falling asleep faster, waking up less often, and staying asleep later.
A study published in Journal of Physiological Anthropologyfound that men who wore socks fell asleep about seven minutes faster, slept 32 minutes longer, and woke up about seven times less often than those who didn’t wear socks.
Although it may seem counterintuitive, sleeping in socks helps maintain a low body temperature—the temperature inside the body, not the skin, writes Michael Breus, Ph.D., a clinical psychologist and sleep medicine expert, in his book Blog Post on Sleep Doctor. Warming the skin with socks lowers body temperature by dilating the blood vessels near the skin, allowing heat to escape.
When the body’s core temperature is regulated, sleep improves, Breus says.
Temperature plays a role in quality sleep
A drop in core body temperature signals the body that it is time to sleep and coincides with the release of melatonin, the sleep hormone. Experts advise keeping your bedroom temperature between 68 and 72 degrees Fahrenheit to ensure you get a good night’s sleep.
“Some sources recommend an even colder room; however, I generally recommend a temperature at least two to five degrees cooler than a comfortable home temperature during the day,” Dr. Nilong Vyas, founder and owner of Sleepless in NOLA, a sleep consulting service, and medical review expert in by Sleepless in NOLA. Sleep Foundationpreviously told Luck.
Wearing socks and sleeping in a cool room can be the perfect combination for a quality night’s rest.
Which socks are better to sleep in?
“If you wear socks to sleep, make sure they are not too tight and restrict blood flow,” Breus writes. It is important that your socks are comfortable and do not distract you from your sleep. Breus also suggested making them from breathable fabrics such as cotton, linen or bamboo. And you should opt for fresh, pure couplenot the ones you wear all day, behavioral sleep specialist Michelle Drerup, MD, told the Cleveland Clinic.
If you feel sensory overload while sleeping in socks, research shows that placing your feet in warm water bath before bed can have a similar effect.
Will sleeping in socks cure my restless nights?
While sleeping in socks is worth a try for better rest, it’s not a panacea. Socks are not a cure for insomnia or other sleep disorders—you should see your doctor for ongoing problems. And people with circulatory problems should not sleep in socks without first talking to their doctor.
But beyond unplugging before bed, dimming the lights, and avoiding caffeine later in the day, putting on a pair of socks before bed can be a way to improve your sleep patterns and wake up more rested.
Learn more about creating healthy sleep habits: