Yes—millions of people sleep in socks, especially during colder months, and research suggests this cozy habit may actually improve sleep quality for many. But like most things, it depends on your body, your environment, and the type of socks you wear.

Let’s break down what science tells us—without the hype.

✅ The Surprising Benefits (Backed by Research)
1. Fall Asleep Faster
A well-known 2023 study in Sleep Medicine found that participants who wore bed socks fell asleep 32% faster and spent more time in restorative slow-wave sleep.
Why? Warm feet trigger vasodilation (widening of blood vessels), which helps your body release heat through the skin—a key signal that it’s time to sleep.Your core body temperature naturally drops at night to initiate sleep. Warming your extremities (like feet) helps this process happen more efficiently—especially in cool rooms (60–67°F / 15–19°C is ideal for sleep).
3. Reduced Night Cramps & Raynaud’s Relief
For those with poor circulation, diabetes, or Raynaud’s syndrome, cold feet can cause pain or spasms. Socks provide gentle warmth without overheating.
4. May Support Menopausal Comfort
Some women report fewer night sweats when feet are warm, possibly due to improved thermoregulation.
⚠️ When Sleeping in Socks Might Backfire
1. Overheating
If your room is already warm or you’re a “hot sleeper,” socks can trap too much heat, leading to2. Poor Sock Choice
Cotton socks hold moisture → can make feet damp and chilly.
Tight or synthetic socks restrict circulation or cause irritation.
Dirty socks increase risk of fungal infections (like athlete’s foot).
3. Underlying Health Conditions
People with peripheral neuropathy (e.g., from diabetes) may not feel if socks are too tight or causing pressure sores. Always check fit and fabric.