Can sleeping with socks on help with insomnia?

There are two types of people in this world. Those who adamantly wear socks to bed and those who don’t. But can one way or the other help with insomnia? 

“By warming the feet and improving circulation, wearing socks to bed may promote faster sleep onset and deeper, more stable rest – thus reducing insomnia,” says Dr. Yelena Tumashova, a sleep medicine physician at Advocate Health Care. 

Insomnia is a sleep disorder characterized by the inability to fall or stay asleep. During the day, symptoms include sleepiness, memory problems or lack of concentration. Chronic insomnia is a risk factor for serious health conditions, like diabetes, cancer, high blood pressure and coronary heart disease. 

How wearing socks reduces insomnia 

Wearing socks to bed triggers the expansion of blood vessels in the feet. This helps release heat from the body’s core, lowering core temperature and helping you fall asleep. These physiological changes align with the natural processes that occur as your body prepares for rest. 

Controlled studies and reviews demonstrate that warming the feet through socks or warm footbaths can lengthen sleep duration, reduce nighttime awakenings, and shorten the time it takes to fall asleep, particularly in cooler environments or for people who often have cold feet. 

When choosing socks for bedtime, go with breathable, loose-fitting socks made from natural materials like cotton or merino wool. Avoid tight compression socks that restrict circulation. If your feet feel overly warm or sweaty, remove the socks or switch to a lighter material. Always prioritize comfort and hygiene. 

How to establish sleep hygiene 

Dr. Tumashova says it’s well established that avoiding insomnia and other sleep disorders can be helped by observing sleep hygiene – practices that help you get enough healthy, restful sleep every day. These practices include: 

• Sleeping in a cool, quiet and dark room 
• Having regular sleep and wake times 
• Avoiding blue light from electronics two to three hours before bed 
• Minimizing or avoiding caffeine and alcohol 

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