Is it okay to wear socks in bed? Given the cold weather and your endless attempts to cocoon your feet in the duvet, they seem like the logical answer. That extra layer will stop you shivering and gives you the comfort you need to drift away.
In fact, socks can do more than that. After speaking to the experts, it turns out socks can help you fall asleep faster – up to 7.5 minutes faster to be exact. But are there any downsides to wearing hosiery through the night or should socks come as standard with pyjamas? Here’s what a podiatrist and a sleep expert had to say.
How do socks help you fall asleep faster?
‘Our bodies require a very specific environment in order to get good quality sleep, and this includes temperature,’ says Dr Hana Patel, NHS GP and resident sleep expert at Time4Sleep. ‘The ideal body temperature for most humans to comfortably sleep is around 36.5°C. Whilst our internal temperature may increase or decrease slightly, it generally remains fairly constant. Even small changes to our body temperature can cause negative effects, such as restless sleeping if it is too high.
‘Your core body temperature naturally lowers before sleep, acting as a biological cue to help you transition to rest from sleep. Wearing socks may help this process; warming your feet can encourage distal vasodilation, which is where blood vessels in your hands and feet widen, allowing heat to escape from the body. This can help to reduce your core body temperature.’
So, while socks will keep your feet warm, they’re also helping to lower your body’s core temperature, cueing your brain that it’s time to sleep. A study was conducted in 2018 to measure the difference socks can make. It found that socks allowed participants to fall asleep 7.5 minutes faster and sleep for 32 minutes longer, while awakenings were 7.5 times smaller. But our experts warn against expecting such results.
‘A small study found that people wearing bed socks fell asleep around seven and a half minutes sooner on average,’ says Gaynor Wooldridge, podiatrist and chair at the Institute of Podiatrists. ‘However, it involved just six young men, so we cannot assume everyone will experience the same benefit. I would describe bed socks as a simple comfort measure worth trying, rather than a treatment for insomnia!’
Are there any other benefits to wearing socks in bed?
Dr Patel continues: ‘Menopausal “hot flash” symptoms are often due to an increase in core body temperature, and can happen while you're awake or asleep. Wearing socks to bed can help to modulate your body temperature and prevent this.
‘Wearing socks overnight can also decrease the chance of a Raynaud’s attack. Raynaud’s disease involves a tight restriction of small arteries in the body’s extremities, often leading the fingers and toes to lose circulation and start throbbing or swelling. This is usually due to cold exposure, so wearing socks can help to prevent these symptoms by keeping your feet warm and blood circulating.
‘Additionally, applying moisturiser to your feet before covering with a clean pair of socks can work to reverse cracked heels and dry skin.’
The benefits make socks the ideal nighttime attire, but are there any drawbacks?
When shouldn’t you wear socks in bed?
The predominant point to press here is that the socks we wear need to be clean and breathable. If the socks have been worn for the day, or you struggle with a particularly sweaty night, that’s where the trouble starts.
Gaynor continues: ‘From a podiatrist’s perspective, the aim is comfortably warm, dry feet. Thick socks that leave your feet hot and sweaty can trap moisture, particularly between the toes. Damp skin is more prone to irritation, and wet or sweaty feet are more susceptible to athlete’s foot. I would always suggest putting on a fresh pair for bed rather than sleeping in the socks you’ve worn all day. If your feet become hot or damp, take them off.’
‘If you naturally run warm, wearing socks could cause overheating and disrupt sleep,’ adds Dr Patel. ‘Also, if you are prone to fungal or bacterial infections, I would recommend sleeping barefoot because certain socks can trap moisture and heat, creating an ideal environment for microbes to grow.’
Your socks can be washed in a mesh laundry bag to stop them getting lost in the washing machine. Washing them inside out promotes a more thorough clean and using a biological detergent gives you the best stain removal results.
Gaynor adds: ‘People with reduced sensation, poor circulation, swelling or an existing foot wound should ask their podiatrist for advice about the most suitable choice. When you cannot feel your feet properly, pressure or rubbing can go unnoticed.’
What kind of socks should you wear?
Socks need to be freshly washed, dry and ideally made from a fabric that’s breathable and helps to regulate your temperature, such as cotton, merino wool or cashmere. Synthetic socks are more likely to lock in the heat, so avoid those. Don’t use socks that are tight or restrictive, such as compression socks, unless advised to do so by a healthcare professional.
Gaynor surmises: ‘Choose something soft and breathable, with a gentle cuff, smooth seams and enough room to wiggle your toes. Lightweight cotton or fine wool can be comfortable choices, depending on how warm your feet get.
‘The thickest pair is not necessarily the best, and you do not need an expensive product labelled specifically for sleep. The fit and how your feet feel are more useful guides.’
Socks to help you sleep
How can you keep your feet warm without socks?
If you’re put off socks, there are alternatives you can use to stop your feet shivering:
- An extra blanket at the end of your bed can focus the heat on your feet, without impacting the rest of your body.
- Some electric blankets have foot zones that can specifically preheat where your feet will sit.
- A good old-fashioned hot water bottle can also pre-heat the lower section of your bed.
- Bathing your feet in warm water before bed can help to lower your body’s core temperature and get it ready for sleep.
- Use a duvet with a filling that insulates well while still being breathable, such as down, wool or bamboo.
