source : tyla.com
Okay, I’ll admit it, I used to think sleeping with socks on was a crime against comfort. Like, wasn’t kicking off your socks the ultimate sign that you were ready to really relax?
But after digging through a handful of sleep studies and expert opinions, and trying it myself during a week of terrible sleep, I’ve changed my tune. And honestly? This might be the coziest science-backed health tip I’ve ever followed.
The Strange but True Science of Sock-Sleeping
Let’s start with the basics. According to sleep expert Dr. Michelle Drerup from the Cleveland Clinic, warming up your feet before bed might actually cool down your body’s core temperature, and help you fall asleep faster.
Sounds backwards, right? But here’s how it works:
As bedtime approaches, your body naturally starts lowering its core temp to prepare for sleep. One of the ways it does that is through something called distal vasodilation, basically, your blood vessels in the hands and feet open up, letting heat escape. When you warm up your feet (with socks, for example), it boosts circulation to those areas, which actually helps your body release heat more efficiently.
The result? Your core temp drops just enough to make you feel sleepy.
Boom. Science.
The Study That Put Socks on the Sleep Map
One 2018 study found that young men who wore socks to bed fell asleep 8 minutes faster, slept 32 minutes longer, and woke up less during the night compared to their barefoot counterparts.
That might not sound like a huge difference… until you’re lying in bed at 2 a.m. praying for your brain to shut up.
What Else Helps Cool You Down?
Wearing socks isn’t the only trick. Here are a few more sleep-hacking habits that work on the same principle, helping your body reach that lower nighttime temperature sweet spot:
Take a Warm (Not Hot) Bath or Shower
Strangely, warming your body up before bed, like with a warm shower, can actually make you cooler in the long run. The warmth signals your body to drop your core temp afterward, creating a natural wind-down effect.
Set Your Room Temp to ~65°F (18°C)
That’s the golden number most experts agree on, though it’s not a one-size-fits-all. Some folks sleep better closer to 60°F (15.6°C), while others prefer something a little toastier.
Pick the Right Socks
Skip the tight or synthetic socks. Breathable cotton or wool blends are best, warm, but not sweat-inducing. (Bonus if they’re cute. Because why not?)
A Personal Sock Saga
I’ll be honest, I wasn’t sold until I actually tried it. But after a few nights of going to bed in warm socks (I chose my favorite fuzzy blue ones), I noticed a difference. Not a dramatic one, but I definitely fell asleep a little quicker, and didn’t wake up as often around 4 a.m. like I usually do.
My partner? He tried and immediately bailed. Said it felt like his feet were “being roasted.” So yeah, socks in bed are definitely not for everyone.
As sleep expert Dr. Jennifer Mundt said, comfort matters more than the rulebook. Some people need a foot-free sleep zone to feel cool enough. Others (like me) can’t fall asleep if their toes are chilly.
Final Thoughts: Try It, Don’t Overthink It
The sock trick is simple, safe, and kind of fun to experiment with. And unlike melatonin or fancy supplements, it won’t cost you a thing.
But the bottom line? There’s no “perfect” temperature or bedtime routine that works for everyone. If socks help, wear them. If not, toss them off. Your body knows best, and sometimes, the coziest solutions are the smartest ones.
So go ahead. Pull on your warmest pair tonight. You might just sleep like a baby.