With so much sleep advice circulating on social media, it can be difficult to know what's backed by science and what's simply a trend. To separate fact from fiction, we spoke to The Sleep Charity. As the UK's leading sleep support charity, The Sleep Charity provides trusted, evidence-based advice, practical resources and education to help people improve their sleep and overall wellbeing. Lisa Artis, Deputy CEO has previously spoken to us about the importance of routine and introducing thermal products to your bedtime schedule. But what about a bedtime habit that's been making headlines – wearing socks in bed?
A recent video from America's ‘Chief Elder Officer’, Neal K. Shah, has sparked plenty of conversation online after posting a video suggesting that wearing socks in bed could help you sleep better.
It's certainly not a new idea, but is there any science behind it?
The short answer is: possibly – for some people.
At The Sleep Charity, we always say that sleep is personal. There is rarely a one-size-fits-all solution, but there are some interesting studies that suggest warming your feet before bed may help some people drift off more easily.
Why might socks help?
As bedtime approaches, your body naturally starts to lower its core temperature as part of the process of preparing for sleep. Warming your feet can encourage the blood vessels in your feet to widen (a process known as vasodilation), allowing heat to move away from your core. This slight drop in core body temperature is one of the body's natural signals that it's time to sleep.
For people who regularly climb into bed with cold feet, wearing a comfortable pair of socks may simply help them feel more relaxed and comfortable, making it easier to settle.
What does the research say?
One of the most frequently cited studies Ko, Y., & Lee, J. (2018). Effects of feet warming using bed socks on sleep quality and thermoregulatory responses* in a cool environment looked at the effects of wearing bed socks overnight in a cool sleeping environment.
Researchers found that participants who wore socks:
- Fell asleep around 7.5 minutes faster
- Slept for approximately 32 minutes longer
- Experienced fewer awakenings during the night
- Had improved overall sleep efficiency.
However, it's important to put these findings into context. The study involved just six healthy young men, so while the results are interesting, they can't automatically be applied to everyone. Much larger studies involving people of different ages, genders and health conditions are still needed.
Sleep is individual
This is where individual differences matter. Some people naturally have colder hands and feet, while others tend to overheat during the night. If you're someone who often wakes feeling too warm, adding socks may make you less comfortable rather than more.
Similarly, people experiencing hot flushes, night sweats or certain medical conditions may need different approaches to managing their sleep environment.
The key is to find what works for your body.
If you'd like to try it...
There's very little downside to giving it a go if you're curious.
Choose socks that are:
- Clean and breathable
- Soft and non-restrictive
- Comfortable enough that you won't notice them once you're asleep.
If you find yourself becoming too warm, simply take them off.
The bigger picture
While wearing socks in bed may be a helpful trick for some people, it's unlikely to be the answer to ongoing sleep difficulties on its own.
Good sleep is usually built on a combination of healthy habits, including:
- Keeping a regular sleep schedule
- Creating a cool, comfortable sleep environment
- Reducing caffeine and alcohol close to bedtime
- Winding down away from bright screens
- Addressing any underlying health concerns if sleep problems persist.
Small changes can sometimes make a surprising difference, and wearing socks may be one of them. But like many sleep tips, it's best viewed as another tool in the toolbox rather than a guaranteed solution.
At The Sleep Charity, our advice remains the same: listen to your body, be willing to experiment safely, and remember that what helps one person sleep well may not work for someone else.
If you want to try socks in bed for yourself, do it in style with our range of comfortable sleep socks.
*Ko, Y., & Lee, J. (2018). Effects of feet warming using bed socks on sleep quality and thermoregulatory responses in a cool environment. Journal of Physiological Anthropology, 37(13). https://link.springer.com/article/10.1186/s40101-018-0172-z
