If you’ve never slept in socks, you might want to give it a try.
Sleeping with socks helps regulate your body temperature, which can lead to falling asleep faster. wake up lessand sleep later, research shows.
A study published in the Journal of Physiological Anthropologyfound that men who wore socks fell asleep about seven minutes faster, slept 32 minutes longer, and woke up about seven times less often than those who didn’t wear socks.
Although it may seem counterintuitive, sleep socks help keep your core temperature—the temperature inside your body, not your skin—low, wrote Michael Breus, PhD, a clinical psychologist and sleep medicine expert, in a study . blog post on Doctor of Sleep. Warming your skin by wearing socks lowers body temperature by dilating blood vessels near the skin, allowing heat to escape.
When your body temperature is regulated, it allows you to sleep better, Breus said.
Temperature plays a role in sleep quality
A drop in core body temperature signals to the body that it is time to sleep and coincides with the release of melatonin, the sleep hormone. Experts suggest keeping your bedroom between 68 to 72 degrees Fahrenheit for sufficient sleep.
“Some sources recommend an even colder room; however, I generally recommend temperatures at least two to five degrees cooler than a comfortable temperature in the house during the day,” Dr. Nilong Vyas, founder and owner of Sleepless in NOLA, a sleep consulting service and expert in medical examination at Sleep Foundationsaid previously Fortune.
Wearing socks and sleeping in a cool room could be the perfect combination for a high quality night’s rest.
What type of socks should you sleep with?
If you wear socks to sleep, make sure they aren’t so tight that they restrict blood flow, Breus wrote. It is important that socks are comfortable so that they do not become a distraction to sleep. Breus also suggested they be made from breathable fabrics like cotton, linen or bamboo. And you should opt for a new one, clean pairnot the ones you wore all day, said behavioral sleep disorders specialist Michelle Drerup, PsyD, at Cleveland Clinic.
If you experience sensory overload from sleeping in socks, research suggests that putting your feet in one hot water bath before bed can give a similar effect.
Will sleeping with socks cure my restless nights?
Although sleeping with socks is worth a try to get better rest, it is not a panacea. The socks are not a treatment for insomnia or other sleep problems. You should speak to a healthcare professional for persistent problems. And people with circulation problems shouldn’t sleep in socks without first talking to their doctor.
But with unplug before bedDim the lights and avoid caffeine too late in the day, putting on a pair of socks before bed can be a way to intensify your sleep routine and wake up feeling more rested.
To learn more about adopting healthy sleep habits:
