For anyone struggling to fall asleep quickly or stay asleep through the night, the solution might be as simple as slipping on a pair of socks. While it may sound too good to be true, wearing socks to bed can actually promote better sleep and science backs it up.
The core reason socks help you sleep better lies in thermoregulation, the body’s ability to maintain a stable internal temperature. According to a study published in Physiology & Behavior, warming your feet causes blood vessels to dilate in a process called vasodilation. This signals to your brain that it’s time to rest, which can help you fall asleep faster. Essentially, when your feet are warm, your core body temperature can drop, a key signal that initiates sleep.
This concept is reinforced by research from the Sleep Laboratory at the University of Basel in Switzerland, which found that people who wore socks to bed fell asleep an average of 15 minutes faster than those who didn’t. They also slept more soundly and woke up less frequently during the night. The idea is that cozy feet support the body’s natural circadian rhythm by assisting with the nighttime cooling process.
Your body naturally begins to lower its core temperature as you wind down for bed. By aiding this process through passive body heating like with warm socks you essentially support the internal cues that signal it's time to transition into sleep. The Journal of Physiological Anthropology highlights that skin temperature, particularly in the hands and feet, is strongly tied to sleep onset latency, or how long it takes to fall asleep.
The benefit of socks doesn’t stop with falling asleep faster. They may also help prevent night sweats and hot flashes, particularly in women going through menopause. According to the North American Menopause Society, improving circulation to the extremities can reduce vasomotor symptoms by helping the body regulate heat more efficiently. So for those waking up drenched in sweat or tossing and turning from discomfort, warm feet could be a game-changer.
Of course, the type of socks matters. Breathable, lightweight materials such as cotton, merino wool, or moisture-wicking bamboo fibers are ideal. Avoid tight-fitting socks or anything with constrictive bands that may reduce circulation or make you feel overheated during the night. Clean socks are also a must, as dirty socks can introduce bacteria or disrupt hygiene, which is counterproductive to comfort.
While it may seem like a small detail, wearing socks to bed can align your body with its natural rhythms, reduce sleep latency, and potentially improve overall sleep quality. It’s a low-cost, low-effort change that could lead to more restful nights.
Sources:
Kräuchi, K., et al. (1999). Warm feet promote the rapid onset of sleep. Physiology & Behavior
University of Basel Sleep Research Center – Foot warming and sleep latency
North American Menopause Society – Managing Hot Flashes and Night Sweats
Journal of Physiological Anthropology – Thermal environment and sleep quality
Disclaimer: This article is for informational purposes only and does not constitute medical advice. If you have persistent sleep issues or underlying health concerns, please consult with a licensed healthcare provider or sleep specialist.