Getting to sleep at night isn’t always easy but one thing might make a big difference. According to experts wearing socks to bed is an ideal way to drop off more quickly.
While a poll by MattressNextDay found less than one in five (18%) of us wear socks to bed, researchers found doing so gets you to sleep not only more quickly but for longer and with fewer nighttime wake-ups. Writing in the Journal of Physiological Anthropology they said: “Feet warming using bed socks during sleep in a cool environment had positive effects on sleep quality by shortened sleep onset, lengthened sleep time, and lessened awakenings during sleep but had no significant influence on core body temperature.
“These results imply that sleep quality could be improved by manipulation of the foot temperature throughout sleeping.” Other studies by different teams have found those with insomnia are twice as likely to struggle with depression.
Now wellness expert Brian Clarke from UK Saunas has shared how wearing socks can improve your nighttime rest. He said: “Getting a good night’s sleep is essential for overall health.
“It helps strengthen the immune system, supports recovery, and boosts brain function and mental well-being. Considering that many Brits are overwhelmed with our fast-paced day-to-day lives, having quality sleep is more important than ever.
“But wearing socks to bed can help you sleep better. While this seems controversial, science backs this up. Research by the Journal of Physiological Anthropology found that people who wore socks drifted off about seven minutes faster, slept for an extra 32 minutes, and woke up less frequently during the night compared to those who didn’t. This happens because warming your feet helps lower your core body temperature, which signals to your body that it’s time to sleep, helping you fall asleep quickly.
“That said, it’s important to wear breathable socks. If your feet get too hot and sweaty, it can create a damp environment where bacteria thrive. So, if you’re thinking of trying this hack, opt for lightweight, moisture-wicking socks to keep your feet comfortable overnight.”
The best socks to wear to bed
Brian advises: “Make sure the socks are not too tight, as this can affect circulation. Opt for breathable materials like cotton, linen, or bamboo to keep your feet from getting too hot. And always put on a fresh pair rather than the ones you’ve been wearing all day.”
How to feel comfortable while sleeping in socks
- Warm up your feet before bed: “If your feet tend to get cold at night, soak them in warm water for a few minutes before putting on socks – this helps improve circulation and keeps them cosy.”
- Keep your bedroom cool: “Keep your room’s temperature between 16 to 18 °C as this helps stimulate the production of melatonin, a hormone that helps you fall and stay asleep.”
- Moisturise before bed: “If you have dry skin, applying moisturiser before putting on socks can help prevent cracked heels while also keeping your feet warm.”
Surprising benefits to sleeping with your socks on
Brian said bedsocks have other benefits which might not be known about. These include:
- It can help ease Raynaud’s symptoms: “Raynaud’s affects blood flow to the fingers and toes, causing them to feel icy and even change colour. Keeping your feet warm with socks can help improve circulation and reduce flare-ups.”
- It can minimise hot flushes: “Hot flushes during menopause can make it hard to sleep. Wearing socks can help regulate your body temperature by encouraging better blood flow, which will help reduce hot flushes.”
- It can improve orgasms: “Surprisingly, research has suggested that wearing socks during sex might improve your chances of reaching orgasm. In fact, a BBC report highlighted a small study where couples were more successful when they had warm feet.”