Grandma was on to something when she told you to wear socks to bed.
Besides feeling cozy, warming your feet is crucial for sleep.
Core Body Temperature
When exposed to warmth, whether from warm socks, a foot soak, or a hot shower, it triggers your body to activate cooling mechanisms. This process releases heat, effectively lowering your core temperature and aiding sleep.
The body's sleep-wake cycle is closely tied to changes in core body temperature. During the day, body temperature peaks in the late afternoon and early evening. At night, it gradually decreases, signaling the body to prepare for sleep.
Wearing socks in bed is a simple and effective way to activate the cooling mechanism.
This straightforward strategy has been shown to improve sleep quality, leading to fewer awakenings, longer sleep duration, and quicker sleep onset.
What Kind of Socks Are Best?
There are a few different types of socks you can try. Look for socks that are loose enough to allow proper blood circulation, and avoid compression socks. Also, opt for socks that do not retain moisture, which could encourage bacterial growth. For example, socks made of natural materials are often better than those made of synthetic materials, like polyester. Make sure you change your socks every night and wash your feet regularly.
Here are some of the best nighttime sock options to try:
Cashmere or Merino Wool Socks
Cotton Socks
Bed Socks made specifically for sleeping in. They are loose, thick, and also prevent moisture and bacteria from growing. You can find them easily online.
Foot Baths Before Bed
A warm foot bath is another excellent way to promote restful sleep. However, note that individuals with peripheral neuropathy, such as those with diabetes, should avoid excessively hot foot baths to prevent burns.
Foot baths help regulate body temperature and assist in calming the nervous system, reducing stress, and signaling to the body that it's time to wind down.
Room Temperature
The temperature of your bedroom also affects sleep quality, with the ideal temperature for sleep around 64 degrees Fahrenheit.
A cool sleeping environment supports deeper, more restorative sleep.
In contrast, a bedroom that's too warm can disrupt the cooling process, leading to difficulty falling asleep and restless nights.
Keep your room comfortably cool for optimal rest conditions.
Whether you choose to sleep with socks on or take a bath before bed, adding a habit that includes warming your feet to your nightly routine will likely help you fall asleep faster. If nothing else, incorporating a warming foot massage or nice bath before bed can help you shift gears from your busy day, so you’re more relaxed and ready for slumber.
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