I used to be one of those people who could never sleep with socks on. Besides feeling super constricted with blankets, duvets, and covers, plus a pile of pillows, my feet felt trapped underneath layers and layers of well, layers.

Blame it on my HSP tendencies, or heck, maybe my feet have claustrophobia (wait, is that even a thing?) — I could never bring myself to sleep in socks.

However, there are those nights during Chicago winters that are so bone-chillingly cold, you don’t even want to go outside. Just a few minutes out of my soft slippers makes my feet ice-cold popsicles. Cue me grabbing a fuzzy pair of socks from my nightstand drawer.

The minute my feet finally thaw out, I’m fast asleep, until I wake up and am dying of heat in the middle of the night. Ugh, what gives? Is it good to wear socks while sleeping?

We’ve already debunked some of life’s most existential questions, like girth versus length, so let’s get down to one of life’s other biggest questions — should you wear socks while sleeping?

Is it good to wear socks while sleeping?

According to The Sleep Doctor, our core body temperature and sleep cycle are incredibly intertwined. Research shows that sleep is associated with a drop in core body temperature (the temperature of our internal organs).

It may sound counterintuitive, but warming a person’s skin temperature can actually decrease their body’s core temperature. How so? Warming the skin temperature expands the blood vessels near the skin’s surface (aka vasodilation if you want to get all sciency with it) and allows heat to escape, hence creating a lower core body temperature.

This effect on core body temperature is likely the reason that wearing a pair of fuzzy socks to bed or even immersing your feet in warm water before hitting the hay may help promote better sleep. The subsequent drop in core body temperature signals that it’s time for sleep.

One 2018 study published in the Journal of Physiological Anthropology even found that warming the feet was associated with longer total sleep time and fewer awakenings during a seven-hour rest.

Let’s also not forget the air temperature of a room, along with the local temperature within a person’s bed, also affects sleep quality. According to The Sleep Doctor, research results vary when it comes to recommending the ideal room temperature for sleep, but some claim it lies between 66 and 70 degrees Fahrenheit. 

Since a person’s bedding and clothing (or no clothing) can impact their core body temperature and skin temperature throughout the course of the night, the ideal room temperature for sleep likely depends on a person’s choices in bedding and pajamas.

Here are some tips for a better night’s sleep and some foods that can help you catch those quality zzzs.

Advantages of wearing socks while sleeping

More research definitely still needs to be done to answer the question, “is it good to wear socks while sleeping?” But The Sleep Doctor notes that people with colder feet and hands take longer to fall asleep at night. This could possibly be due to the hands and feet not warming, which all goes back to that lower core temperature. 

Remember, it’s important for feet (and hands) to feel warm before bedtime because it dilates blood vessels and allows heat to escape, therefore reducing core body temperature and cueing the sandman to start making his rounds to your pillow.

One of the other advantages of wearing socks while sleeping is that it may induce feelings of relaxation. Susan Miller, lead researcher and certified sleep expert at Sleep Mattress HQ, says warmth on the feet can induce a sense of comfort and relaxation, which can aid in sleeping. Furthermore, it may reduce the discomfort caused by cold feet that wakes you up at night.

To wear socks while sleeping or not to wear socks while sleeping

If you’re experiencing sleep troubles due to cold feet, a pair of fun, fuzzy socks might help — but which pair should you wear?

The Sleep Doctor says any socks that are comfortable, loose, and not too tight are likely good socks for you to sleep in. Some good options are cotton, polyester, or wool, with wool being the superior choice for faster fall-asleep times according to some studies. 

Miller says to select materials or natural fibers that are breathable and moisture-wicking. “By using these materials, your feet will remain comfortable all night long as they regulate foot temperature and prevent excessive sweating,” she explains.

Socks should also not be too thick or too thin. “The goal is to provide a gentle layer of insulation without making your feet overly hot or restricting circulation,” says Miller. The socks you choose should be comfortable to wear and not constrict your toes or feet. “Do not wear socks with tight elastic bands that may restrict blood flow or cause discomfort,” shares Miller.

You may want socks to be a little loose though, so if you wake up warm in the middle of the night you can easily peel them off and cool off if needed. Also, don’t wear compression socks to bed unless directed by a doctor or other medical professional.

Should I wear socks while sleeping?

Is it good to wear socks while sleeping? Like any health and wellness practice, whether or not you decide to wear socks while sleeping is really up to you and your sleep preferences.

If wearing socks to bed at night seems to help you fall asleep faster or stay asleep longer, you may want to include putting on socks as part of your bedtime routine. After all, there are some advantages of wearing socks while sleeping.

However, if you find yourself in the camp that runs hotter when they sleep, 86 the socks altogether and poke your feet out of the covers so you can keep cool. Remember, your body’s core temperature drops at night as part of the circadian rhythm, so feeling too warm before bed isn’t ideal either.

Your feet can help regulate the body’s core temperature, so exposing them to the air can help your body lose heat and drop to its preferred degree so you can catch a good night’s sleep. Night, night, sleep tight!