Can wearing socks really improve sleep?

In daily life, we may often hear such a suggestion: "Wearing socks when sleeping helps you fall asleep." This may sound like a folk remedy, but in fact, there is a certain scientific basis behind this practice. So, can wearing socks really improve sleep?
1. The relationship between human body temperature and sleep
Human body temperature fluctuates naturally throughout the day, and before and after falling asleep, the body temperature usually drops, which is a signal from the brain to the body to "prepare for rest." Studies have shown that a drop in body temperature helps the secretion of the hypnotic hormone melatonin, making it easier for people to fall asleep.
Wearing socks may seem simple, but they play an important role in regulating body temperature. When we put on socks, the blood vessels in the feet will expand, promoting blood circulation, thereby helping the body release heat from the core area to the limbs. This process accelerates the drop in body temperature, making it faster and easier for people to fall asleep.
2. Supported by scientific research
A Swiss study found that people who wear socks to sleep at night fall asleep about 15 minutes faster than those who do not wear socks, and have a higher quality of sleep throughout the night. The study also pointed out that there is a direct link between foot temperature and sleep initiation, and warm feet can help improve subjective sleep comfort.
In addition, the National Sleep Foundation also mentioned that keeping feet warm can help the body maintain a suitable sleeping temperature, which is conducive to the development of a deeper sleep cycle.
3. People who are suitable for wearing socks to sleep
Not everyone is suitable for wearing socks when sleeping. The following people may benefit more from it:
People with cold hands and feet: Especially those with Raynaud's disease, wearing socks can effectively relieve the cold feeling caused by poor peripheral circulation.
Insomniacs: If you often have difficulty falling asleep, trying to wear socks may be a natural way to help you sleep without side effects.
People who have difficulty sleeping in winter: Cold weather often makes it difficult to fall asleep, and socks can provide warmth and promote sleep initiation.
4. How to choose socks suitable for sleeping?
To ensure comfort and safety, it is recommended to choose the following types of socks:
Soft and breathable material: such as cotton or wool socks, which help keep your feet dry.
Moderate elasticity, not tight: Too tight socks may affect blood circulation and have the opposite effect.
Clean: Avoid wearing the same pair of socks for a long time, otherwise it is easy to breed bacteria.
5. Precautions
Although wearing socks can help you fall asleep, it is not a panacea. If you have serious sleep disorders, such as long-term insomnia, frequent waking up at night, etc., it is recommended to consult a professional doctor. In addition, if you experience discomfort such as sweating, dampness, or even itching in your feet after wearing socks, you should consider whether it is due to material discomfort or skin sensitivity, and replace or stop using them in time.
Wearing socks can indeed help improve sleep quality by regulating foot temperature, promoting blood circulation, and accelerating the drop in body temperature. For most people, this is a simple, safe and economical natural way to help you sleep. Why not try it tonight and let your warm feet take you into a faster and deeper sleep state.