There are two kinds of sleepers in this world: Those who cannot drift off without socks and those who kick them off the moment they get into bed. As each side tries to convince the other their way is better, the real question is, are there benefits to sleeping with socks, or is it just a "to each their own" situation?
Mwende Kimweli, a sleep consultant, says for most people, wearing socks to bed helps them sleep. Warm feet send a message to your brain that it is safe to relax, which helps your body fall asleep faster.
Mwende Kimweli, 37, Sleep consultant.
"Cold feet do the opposite, they tighten blood vessels and keep the body alert. So, for many Kenyans who experience cold nights in places like Limuru, Nyeri or Eldoret, socks can be surprisingly helpful."
Additionally, as bedtime approaches, the body naturally cools down. Your core temperature drops, while the blood vessels in your hands and feet open up to release heat. This cooling is an important trigger that tells the brain, "It's time to sleep." If your feet are too cold, those blood vessels remain tight, delaying this process.
Temperature, she says, is like the body's internal "sleep switch." When we cool down properly, the brain moves smoothly into deep sleep. "If we are too warm or too cold, the body keeps trying to correct the temperature, making sleep lighter, more restless, and easier to interrupt."
Wearing socks and nighttime wakings
According to Mwende, people who seek to benefit the most from wearing socks to bed include those with cold feet, poor circulation, those who struggle to fall asleep (insomnia), older adults whose circulation naturally slows and anyone living in colder climate areas or using cold floors or tiles.
Wearing socks does help with nighttime awakenings or restless sleep because warm feet help maintain a steady body temperature throughout the night.
Mwende adds, "Temperature swings are one of the biggest reasons people wake up. Socks create a stable 'thermal comfort,' reducing tossing and turning."
Are there conditions where warming the feet at night is recommended?
"Yes. People with Raynaud's syndrome (very cold, numb fingers or toes), peripheral circulation problems, anxiety-related insomnia and restless sleep due to cold weather."
In these cases, Mwende says gentle warmth can prevent discomfort that disrupts sleep. But not everyone should wear socks to bed. Mwende says individuals who should be cautious or consult a doctor include people with severe circulation disorders, those with certain diabetic foot conditions, people with skin infections, wounds, or eczema on the feet, and individuals who sweat excessively at night.
People with severe circulation disorders should consult a doctor.
Nonetheless, there are risks or downsides of sleeping in socks which Mwende shares come from wearing the wrong type of socks. For example, wearing overly tight socks, as they can restrict blood flow especially around the ankles, synthetic fibres like nylon that trap moisture creating a perfect environment for fungi such as athlete's foot and wearing dirty socks can irritate skin or spread bacteria.
So, what type of socks are ideal for sleeping?
"You can choose between soft cotton, wool, bamboo, or breathable blends, loose-fitting, not tight around the ankle, light to medium thickness depending on your climate." Mwende says, avoid heavy socks, nylon or polyester or any sock that leaves marks on your skin.
Additionally, you should only wear your "sleeping socks" during bedtime. Why? It's more hygienic and prevents sweat, dirt and bacteria from your day socks from getting into your bed.
Apart from socks, Mwende says you can warm your feet or regulate nighttime temperature by taking a warm bath before bed. This helps the body cool down afterwards. Also, you could use a hot water bottle at your feet, have light bedding layering, have the heater on a low, wear warm slippers before getting into bed and using a warm foot soak for ten minutes before bedtime.
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