Wearing socks to bed can help some people fall asleep faster: warming the feet widens blood vessels near the skin, which releases heat and helps lower core body temperature, one of the body's signals that it's time to sleep. In a small 2018 study, young men who wore bed socks in a cool room fell asleep about 7.5 minutes sooner and slept about 32 minutes longer, so socks are worth trying if cold feet keep you up, as long as they are loose, breathable and clean.
Why warm feet can help you fall asleep
As you get ready to sleep, your core body temperature naturally dips. Warming your feet encourages distal vasodilation, meaning the blood vessels in your hands and feet widen and release heat, which helps lower core temperature. That is why warm feet and a cool body can go together at bedtime.
What one small study found (and its limits)
The study most often cited, from 2018, compared nights with and without bed socks in a cool room (about 23 °C, or 73 °F). With socks on, participants:
- Fell asleep about 7.5 minutes faster on average.
- Slept about 32 minutes longer in total.
- Woke up far less often (7.5 times fewer awakenings).
- Had sleep efficiency about 7.6% higher.
That is encouraging, but the study involved only six young men, so it is far from the final word. In short: socks may help, especially if your feet run cold, and they are an easy, low-cost thing to test for yourself.
How to wear socks to bed the right way
- Keep them loose. Choose socks loose enough that they don't press on your ankles or leave marks.
- Skip compression socks at night, unless a doctor has recommended them for a medical reason.
- Choose breathable fibers. Natural or breathable fibers such as cotton, merino wool or viscose are generally a better choice for bed than polyester.
- Put on a fresh pair each night to limit bacteria.
- Warm up before bed. If you'd rather not sleep in socks, wear them while you wind down and take them off when you get into bed.
When socks in bed aren't a good idea
Bed socks may not suit everyone. If you have diabetes, poor circulation, swelling or numbness in your feet, or another condition that affects blood flow, ask your doctor what is safe for you. And if you wake up too warm, simply take them off: going barefoot is a perfectly fine choice.
Eberjey socks and slippers for winding down
| Piece | Price and size | Composition | What Eberjey says | Care |
|---|---|---|---|---|
| Essential Rib Socks | $28, one size | 54% organic cotton, 46% recycled nylon | Ultra lightweight short crew sock with a soft, comfortable fit | Spot clean |
| Cozy Socks | $38, one size | Viscose, recycled polyester and recycled nylon blend | Short crew length with a soft and snug fit, made for lounging | Machine wash cold with like colors; only non-chlorine bleach when needed; lay flat to dry; do not iron |
| Sherpa Slipper | $78, sizes S–L | Faux sherpa upper and insole, rubber sole | Soft plush upper, cushioned insole, wider sole and easy slip-on design | See product label |
| Plush Mule Slipper | $98, sizes S–L | Faux fur upper and insole, rubber sole | Soft plush upper, cushioned insole, wider sole and easy slip-on design | See product label |
Which to choose
- For sleeping in: The Essential Rib Socks are the lighter option, and their majority organic cotton blend (54% organic cotton) lines up with the breathable-fiber advice above.
- For cold evenings: Eberjey designed the Cozy Socks for lounging around the house with a soft, snug fit. If you plan to sleep in them, make sure they don't feel tight around your ankles; if they do, wear them while you wind down and slip them off at lights out.
- For before bed: The Sherpa Slipper and Plush Mule Slipper keep feet warm on cold floors during your evening routine. Slippers are for walking around, not for wearing under the covers.
Find every pair in slippers and socks. For the rest of a warm-but-not-hot sleep setup, see the warmest winter pajamas for women, the best pajamas for better sleep, according to sleep science and our relaxing night routine tips.
Frequently asked questions
Is wearing socks to bed good for sleep?
It can be. Warming the feet widens blood vessels and helps lower core body temperature, and a small 2018 study found young men wearing bed socks fell asleep about 7.5 minutes faster and slept about 32 minutes longer.
Is it bad to sleep with socks on?
Not for most people, as long as the socks are loose, breathable and clean. If you have circulation problems or foot swelling, check with your doctor first.
Should I wear compression socks to bed?
Not unless your doctor has recommended them for a medical reason. Loose socks are the better choice for bed.
What kind of socks are best for sleeping?
Loose, breathable socks in a fiber such as cotton, changed every night. The Eberjey Essential Rib Socks are an ultra lightweight organic cotton and recycled nylon blend.
How do I care for Eberjey Essential Rib Socks?
The care label for the Essential Rib Socks says spot clean.
Can I wear slippers to bed instead of socks?
Slippers like the Sherpa Slipper and Plush Mule Slipper are made for walking around before bed, not for sleeping in. Switch to loose socks or bare feet once you get into bed.
Sources
- Sleep Foundation, “Sleeping With Socks On: Can Warm Feet Help You Fall Asleep?”
- Cleveland Clinic, “Sleeping With Socks On: Is It Good or Bad?”
- Ko Y, Lee JY, “Effects of feet warming using bed socks on sleep quality and thermoregulatory responses in a cool environment,” Journal of Physiological Anthropology (2018)
- National Library of Medicine (PubMed Central), full text of the 2018 bed socks study
