I’ll let you in on a very personal secret – my wife wears socks to bed. Her feet get cold so on most nights she chooses to wear socks. Me, I prefer letting the air breathe around my feet. However, my wife usually falls asleep faster than I do.
Imagine my surprise when I picked up the newspaper and read an article on how wearing socks can help you fall asleep faster! Zena le Roux, writing in The Epoch Times, tells us, “Grandma was onto something when she told you to wear socks to bed. In Nordic countries, staying cozy before sleep is part of the tradition of “hygge,” which embraces warmth and comfort as essential for restful nights. Beyond just feeling snug, warming your feet plays a vital role in sleep. It helps your body cool down just the right way, signaling that it’s time to rest.”
When the body is exposed to warmth—through a bath, foot soak, or warm socks—it activates cooling mechanisms. Heat causes blood vessels to expand (vasodilate), boosting blood flow to the skin’s surface. This process releases heat from the body, effectively lowering core temperature. As blood moves toward the skin, excess heat transfers out of the body, promoting a cooler internal temperature and aiding sleep.
The body’s sleep–wake cycle is closely linked to core temperature changes. During the day, body temperature peaks in the late afternoon and early evening. At night, it gradually drops, signaling the body to prepare for sleep.
Dr. Alison Bentley, who has more than 30 years of experience treating sleep disorders, told The Epoch Times that the sleep hormone melatonin also helps lower body temperature. As melatonin is released, body temperature naturally decreases, setting the stage for deep sleep.
Wearing socks in bed is an easy and effective way to activate the cooling mechanism. A 2018 study showed that this simple strategy can improve sleep quality, leading to fewer awakenings, longer sleep duration, and quicker sleep onset. On average, those who wore socks during a seven-hour sleep period fell asleep 7.5 minutes faster, had 7.5 fewer awakenings, and gained 32 extra minutes of sleep. Sleep efficiency also increased by 7.6 percent in sock wearers.
Beyond vasodilation, socks may also influence the hypothalamus, the brain’s temperature control center. Certain neurons (brain cells) in this area respond to warmth by becoming more active, which promotes sleep. Their activity increases at sleep onset and during deep sleep but decreases upon waking. Therefore, keeping your feet warm may help these neurons function optimally, improving sleep quality.
Your bedroom’s temperature also affects sleep quality. According to Giles Watkins, a sleep coach and author of “Positive Sleep,” the ideal room temperature for sleep is about 64 degrees Fahrenheit. (I can’t imagine turning my A/C on high enough to achieve 64 degress, but I do agree cooler is better.)=
A cool sleeping environment supports deeper, more restorative sleep. Watkins explained that keeping the room cooler aligns with the body’s natural cooling process, making falling and staying asleep easier. In contrast, a bedroom that’s too warm can disrupt the cooling process, leading to difficulty falling asleep and restless nights. Keeping your room comfortably cool can create the optimal conditions for rest.
Looking to fine-tune your sleep environment? Try these temperature-regulating strategies:
- Optimize your bedroom to prevent heat buildup during the day.
- Lower the thermostat before bed.
- Choose cooler bedding materials.
The body cools down about two hours before sleep, so lowering the thermostat complements this natural temperature drop, according to Watkins. If you’re looking to cut heating costs, cracking a window may help. Additionally, choose cotton or wool bed socks (they’re breathable and comfortable), and avoid synthetic fabrics that trap heat. You can also add calming essential oils such as lavender and chamomile to your foot bath for extra relaxation.
I’m ready to give socks a try, even if I have to give my wife credit for the idea first. What have I got to lose but more sleep?
