Sleeping with Socks On or Barefoot: Which Is Better?

Sleeping with socks on is not bad for your health. If you often have cold feet, wearing loose-fitting socks may even help you fall asleep faster. If you tend to feel hot at night, sleeping barefoot will probably be more comfortable. The best choice mainly depends on how sensitive you are to cold and the temperature of your bedroom.

Why Warm Feet Can Help You Fall Asleep

In the evening, your body prepares for sleep by releasing heat. Some of this heat escapes through your hands and feet as small blood vessels in the skin widen, a process known as vasodilation. A study published in the journal Nature (Kräuchi et al., 1999) found that greater dilation of the blood vessels in the hands and feet was associated with falling asleep more quickly.

When your feet are cold, these blood vessels remain constricted. Warming your feet with socks encourages them to widen, which may help you fall asleep more easily.

What Are the Benefits of Sleeping with Socks On?

A small Korean study (Ko and Lee, 2018) compared nights spent sleeping with and without socks in a room at 23°C. When wearing socks, participants:

• Fell asleep an average of 7.5 minutes faster.
• Slept approximately 32 minutes longer.
• Woke up less frequently during the night.

However, the study involved only six young men. Although the findings are encouraging, larger studies are needed to confirm them.

In practical terms, sleeping with socks may be particularly helpful if:

• You often have cold feet when you go to bed.
• Your bedroom is cool, especially during winter.
• You struggle to fall asleep because you feel cold.

Is It Bad to Sleep with Socks On?

No. For most people, sleeping with socks on does not pose any particular health risks. A few simple precautions are enough:

• Avoid tight socks: Elastic that is too tight may restrict circulation and become uncomfortable during the night.
• Compression socks: Do not wear them overnight unless a healthcare professional has specifically advised you to do so.
• Avoid overheating: If your feet become sweaty or you wake up feeling too warm, take your socks off.
• Good hygiene: Wear a clean pair of socks for sleeping rather than the ones you have worn throughout the day.

If you have circulation problems, diabetes or persistently cold feet even in warm conditions, ask your doctor for advice.

Who Should Sleep Barefoot?

Sleeping barefoot may be more suitable for people who naturally feel warm at night, experience sweaty feet or sleep in a warm bedroom. Leaving your feet uncovered, or even sticking them out from under the duvet, can help your body release excess heat. Many people also simply find sleeping barefoot more comfortable.

There is no right or wrong answer. If you fall asleep easily without socks and your feet do not feel cold, there is no reason to change your habits.

What Are the Best Socks to Wear to Bed?

If you prefer sleeping with socks on, choose a pair that is:

• Loose and comfortable: Soft socks without tight elastic that leaves marks on your skin.
• Made from comfortable, breathable materials: Wool helps retain warmth and manage moisture, while thin cotton socks can be pleasant on milder nights.
• Clean and reserved for sleeping: Avoid wearing the same socks you have had on all day.
• Suitable for the season: Thicker socks in winter, thinner ones in milder weather, or no socks at all in summer.

Another way to warm your feet before bed is to try a warm foot bath before bedtime.

Should Babies and Children Wear Socks to Bed?

For older children, the choice mainly depends on comfort and bedroom temperature. Loose-fitting socks may be useful if their feet feel cold, while sleeping barefoot may be more comfortable if they tend to feel warm. For babies, the priority is to avoid overheating and choose suitable sleepwear.

It is normal for babies to have cool hands and feet, and this does not necessarily mean they are cold. To check whether your baby is comfortably warm, feel their chest, tummy or the back of their neck. If their skin feels very hot or clammy, remove a layer of clothing.

A baby sleeping bag suited to the bedroom temperature helps keep your baby comfortably warm without needing a loose blanket or duvet in the cot. It also covers their feet. For advice on choosing the right thickness, read our article on the ideal temperature for a baby's room.

Creating a Comfortable Sleeping Environment

Whether you sleep with socks on or barefoot, your bedroom temperature and bedding also matter. A bedroom temperature of around 18°C is comfortable for most adults. For more information, read our article What Is the Best Temperature for a Bedroom? If you often feel cold at night, you may also be interested in our article Why Do Some People Always Feel Cold at Night?

At Zizzz, our Swisswool duvets with organic cotton covers are designed to provide a comfortable sleeping environment. Wool absorbs moisture and helps retain warmth while allowing excess heat and moisture to escape. If you tend to sweat at night, read our article about bedding that can help reduce night-time sweating.

Frequently Asked Questions

Is It Good to Sleep with Socks On?

Yes, especially if you have cold feet. Warming your feet helps your body release heat, which is part of the natural process of falling asleep. If you tend to feel hot at night, sleeping barefoot may be more comfortable.

Is It Dangerous to Sleep with Socks On?

No. For most people, sleeping with socks on is safe. Simply avoid tight socks, overheating and wearing compression socks overnight unless a healthcare professional has recommended it. If you have circulation problems or diabetes, ask your doctor for advice.

Why Do Socks Help You Fall Asleep Faster?

Wearing socks warms your feet and encourages the blood vessels in your skin to widen. This allows your body to release heat more easily, a process associated with falling asleep faster.

Should Babies Wear Socks to Bed?

Usually, socks are not necessary if your baby is sleeping in a sleeping bag appropriate for the bedroom temperature. Cool feet are normal in babies. To check whether your baby is comfortably warm, feel their chest, tummy or the back of their neck instead.

Is Sleeping Barefoot Better for Your Health?

Not necessarily. Sleeping barefoot is neither inherently better nor worse for your health. It is mainly a matter of comfort. Sleeping barefoot may suit people who feel warm at night, while socks can be helpful for those who often have cold feet.

Sources

• Kräuchi K. et al. (1999), "Warm feet promote the rapid onset of sleep", Nature 401: study examining the relationship between blood vessel dilation in the hands and feet and faster sleep onset.
• Ko Y. and Lee J.-Y. (2018), "Effects of feet warming using bed socks on sleep quality and thermoregulatory responses in a cool environment", Journal of Physiological Anthropology: study investigating the effects of wearing socks on sleep onset and night-time awakenings in six young men.
• The Lullaby Trust – Safer sleep for babies, Factsheet 6: Temperature: recommendations on checking a baby's tummy or the back of their neck rather than relying on the temperature of their hands and feet, and removing a layer if they become too warm.
• NHS Royal Berkshire – Guidelines for use of compression stockings: guidance explaining that compression stockings should generally be removed at night unless a specialist advises otherwise.

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