It might not be for everyone, but there’s something about a fresh pair of fuzzy socks on a cold winter night that sends us straight to dreamland. Call it a hot take, but we know we’re not alone. Still, sleepy-time sock wearers deal with plenty of online criticism, with some people arguing that wearing socks to bed is unhygienic or just downright gross. Fellow sock lovers counter by saying that (clean) socks are actually key for better sleep. With so much back-and-forth, we decided to put the debate to rest once and for all, defending one of the coziest sleep habits out there with cold, hard facts.
Admittedly, all of the nighttime-sock discourse has forced us to question if wearing socks to bed is actually beneficial, or if it just invites dirt into the most sacred of spaces. To unpack the sock science, we spoke to sleep experts about wearing socks to bed, basic hygiene, and how sleeping with socks impacts the brain.
Experts Featured in This Article:
Mike Gradisar, PhD, is a clinical psychologist and the head of sleep science at Sleep Cycle.
Meredith Broderick, MD, is a triple board-certified sleep neurologist and medical advisory board member at Ozlo Sleep.
Benefits of Wearing Socks to Bed
While we may think of socks as a way to keep us warm, sleeping with socks on is actually great for thermoregulation. “Certain parts of our skin help to release heat in the early evening so that our internal body temperature cools, which is necessary for us to feel sleepy and fall asleep,” says Mike Gradisar, PhD. “Our bodies usually release heat from our feet in the evening and the first part of the night. But for some people, they may get into bed with feet that are starting off a bit cold.” For these people, it could be useful to wear high-quality socks to bed, especially in materials like wool.
Meredith Broderick, MD, seconds this, saying that the skin on our hands and feet plays an especially big role in thermoregulation. “The skin in these parts of the body (soles of the feet, palms of hands, and area around the mouth) is able to dissipate heat more efficiently than skin on other parts of the body. [This] contributes to the heat loss needed for sleep, a time when core body temperature is lowered.”
Wearing socks to bed may help some people regulate their core body temperature, especially if you run cold. Wearing socks to sleep may also reduce hot flashes during menopause, per the Cleveland Clinic. Sleeping with socks can even be helpful for disorders like Raynaud’s syndrome, which affects blood circulation, often causing colder feet. “There is also the matter of personal preference — the climate where a person lives, for instance,” Dr. Broderick says. “If they live in a colder climate and their bedroom is cold, then maybe yes, [socks are] more likely to help.”
Risks of Wearing Socks to Bed
While some people need socks in order to facilitate thermoregulation, others are doing just fine on their own, and wearing socks can cause them to overheat. Dr. Gradisar suggests that if you find yourself getting too hot in your socks, “simply take [the socks] off; stick your feet out of the covers; get comfortable; take a deep, slow breath; and drift back to sleep.” Most people will want to opt for cozy, comfortable socks, as anything too tight could negatively impact your circulation.
Is Wearing Socks to Bed Hygienic?
Of course, even with these potential benefits, there’s still the question of hygiene. Thankfully, Dr. Gradisar says wearing socks to bed shouldn’t be an issue as long as you’re regularly changing your socks and washing them before rewearing. Dr. Broderick agrees that you should be wearing clean socks to bed. “If socks are worn all around the house, especially where shoes are worn or there are pets, or the environment is dusty, this could introduce environmental or allergenic particles to the bed.”
Does Sleeping With Socks Affect the Brain?
“Sensitive neurons in the brain are activated at sleep onset and correlate with an increase in skin temperature on the big toe, hands, and feet, then driving lowering of core body temperature,” Dr. Broderick says. While there isn’t any definitive evidence to prove that sleeping in socks affects the brain, early research indicates that warming the skin could potentially “activate these regions of the brain and facilitate sleep onset,” she says.
Can You Wear Compression Socks to Bed?
You can, but you likely don’t need to. “The only people whose sleep seems to benefit from compression socks are people diagnosed with sleep apnea and [who] typically have fluid in their legs in bed,” Dr. Gradisar says. Essentially, compression socks help prevent this fluid from traveling toward the neck and worsening sleep apnea, helping people breathe better at night. Dr. Broderick notes that compression socks, or even just elevating the legs at night, can also help blood and fluid move back to the heart for people who spend a lot of time on their feet.
The Bottom Line on Wearing Socks to Bed
Ultimately, the decision of whether or not to wear socks to bed has a lot to do with individual circumstance. If you’re unsure of which side to take, Dr. Gradisar suggests experimenting to see what works best for you. Give both techniques a chance, and keep track of your results. “Try keeping a sleep diary and wearing [socks to bed] for a few weeks, and then try without and see if you can tell a difference,” Dr. Broderick says. Whether you end up sleeping with socks or bare feet, you really can’t go wrong either way. But if you do decide to snuggle up with a pair of socks, just know that we support you. No sock-shaming here.
Chandler Plante is an assistant editor for PS Health and Fitness. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group. In her free time, she enjoys finding new ways to rock her 18(!) different eye patches, and making videos about chronic illness, beauty, and disability.
