If you’ve ever woken up because your feet felt like blocks of ice, you’re not alone. A surprising number of people slip on a pair of socks at bedtime in search of comfort, warmth and a quicker journey to dreamland. But does this seemingly simple habit actually help you sleep better? Recent research suggests it might.
In this article we explore the science of thermal regulation during sleep, explain why warming your feet matters and discuss the types of socks best suited to bedtime. We’ll also showcase our new Capricorn Mohair bed socks, a luxurious UK–made option designed to maximise comfort, warmth and moisture management.
The Science Behind Sleeping With Socks On
Thermal Regulation and Circadian Rhythm
Human beings are homeotherms, we maintain a fairly stable core body temperature. However, this temperature isn’t fixed; it follows a circadian rhythm and dips at night as melatonin levels rise. Cooling of the core temperature signals the brain that it’s time for sleep, whereas warmth in the hands and feet helps blood vessels dilate. This process, called distal vasodilation, increases blood flow to the extremities and allows heat to leave the core. When your feet are cold, the opposite happens: blood vessels constrict, blood is redirected to the torso and core temperature can rise, potentially delaying sleep.
Evidence From Clinical Studies
A 2018 randomised crossover study published in the Journal of Physiological Anthropology investigated whether wearing bed socks in a cool environment improves sleep quality.
Six healthy young men were monitored during two nights of sleep (one with bed socks and one without) at an ambient temperature of 23 °C. Researchers measured sleep onset latency, total sleep time, sleep efficiency and the number of awakenings using wrist actigraphy. They found that wearing bed socks shortened sleep‐onset latency by 7.5 minutes, lengthened total sleep time by 32 minutes, reduced the number of awakenings by 7.5 times and increased sleep efficiency by 7.6 %.
Foot temperature rose by approximately 1.3 °C and the distal–proximal skin temperature gradient increased, yet core body temperature remained unchanged. The authors concluded that warming the feet throughout the night can improve sleep quality without overheating the body.
Other research reinforces these findings. Studies cited by the Sleep Foundation show that warming the feet – whether through socks or a warm bath – helps people fall asleep more quickly and stay asleep longer. Warming the feet for 20 minutes before bed has been shown to reduce insomnia symptoms and improve sleep in people with sleep disorders, although older adults may experience smaller benefits. Distal vasodilation has been linked to shorter sleep-onset latency in both young adults and preterm infants.
Why Warming Your Feet Helps
Warming your feet triggers vasodilation, which helps the body offload heat and lowers core temperature. Because the feet and hands have a high surface area-to-volume ratio and a rich network of arteriovenous anastomoses, they function as heat exchangers. When these blood vessels dilate, heat dissipates more rapidly, signalling to the brain that it’s time to sleep. This mechanism explains why simply putting on socks or taking a warm footbath can accelerate sleep onset.
Benefits of Wearing Bed Socks
Faster Sleep Onset and Better Sleep Quality
The 2018 bed sock study isn’t the only evidence. The Sleep Foundation reports that participants who used socks or other foot‑warming methods fell asleep faster and reported longer sleep duration and better sleep quality.
Cleveland Clinic sleep specialist Dr Michelle Drerup notes that wearing socks warms the feet, widens blood vessels and helps lower core temperature, helping the body reach the state of rest more quickly.
- Reduced Night Wakings and Improved Sleep Efficiency
Participants in the Korean study experienced fewer awakenings and higher sleep efficiency when wearing Quality bed socks.
By maintaining a stable peripheral temperature throughout the night, socks help prevent the sudden cold sensation that can jolt sleepers awake.
- Relief for Raynaud’s Syndrome and Menopausal Hot Flushes
Raynaud’s syndrome causes the small arteries in fingers and toes to constrict in response to cold, leading to numbness and pain. Warming the feet with socks can improve circulation and reduce symptoms.
Women going through menopause often experience hot flushes due to fluctuations in core temperature; wearing socks helps stabilise temperature and minimise these episodes. SleepQuest and other sources also note that warm feet may reduce the frequency of hot flushes and improve sleep for menopausal women.
- Potential Sexual Benefits
An often‑quoted but small study reported that couples were more likely to achieve orgasm when they wore socks during sexual activity. While the exact mechanism is unclear, improved blood flow and comfort may play a role.
- Skincare and Foot Health
Wearing socks at night can also help keep your feet moisturised. Applying lotion and covering your feet with cotton or mohair socks helps lock in moisture, preventing cracked heels and dry skin. Socks made of breathable materials such as Mohair can wick away sweat and reduce odour, keeping feet fresh and healthy.
When Not to Wear Socks
Wearing socks to bed is generally safe, but it isn’t suitable for everyone. People with circulatory disorders, oedema or severe peripheral neuropathy should consult a doctor before adopting the practice.
The Sleep Foundation and Cleveland Clinic both caution against wearing compression socks to bed unless prescribed for a medical reason. Even a snug pair of normal socks can restrict circulation if it’s too tight, so choose socks that fit loosely around the ankles and toes.
What Kind of Socks Are Best?
- Fit and Comfort
According to Dr Drerup, the best bedtime socks are comfortable and loose‑fitting. Tight socks can impede circulation and defeat the purpose of warming your feet. Look for socks that stay up without elastic digging into your skin.
- Fibre Choice: Natural vs Synthetic
Most sleep experts recommend natural fibres because they allow your feet to breathe and manage moisture. The Sleep Foundation notes that wool (Merino or cashmere) and cotton are good choices because they allow heat to build up and disperse without trapping moisture.
Cleveland Clinic recommends natural fibres like cotton, cashmere or Merino wool and advises against synthetic materials such as polyester.
Bed socks should be changed daily to prevent bacteria growth and keep feet clean.
- Why Mohair Is an Exceptional Choice
Mohair, obtained from the fleece of Angora goats, is a hair rather than traditional wool. It is renowned for its softness, durability and moisture‑wicking properties.
Compared with sheep’s wool, mohair fibres are smoother and silkier, making them gentler on the skin. Mohair is also more resilient and has superior moisture‑management, keeping feet drier for longer. Unlike wool, which can sometimes be itchy, mohair’s smooth fibres reduce irritation and help prevent blisters.
A blog from the Cambridge Sock Company echoes these benefits, noting that mohair’s unique thermal properties help keep feet warm in winter and cool in summer. The fibres are naturally breathable, wick moisture away from the skin and are durable and hypoallergenic. These qualities make mohair an excellent material for bed socks.
Introducing the Capricorn Mohair Bed Sock
At Capricorn Mohair Socks we listened to customers who asked for softness, warmth, comfort and a loose‑fitting sock. The result is our new bed sock, thoughtfully designed to give you the perfect sleep companion. Here’s why we believe it stands out:
- High mohair content (80 %) with an undyed mohair fibre: Our bed socks are knitted in the UK using 80 % natural, undyed mohair and 20 % coloured nylon. Undyed mohair delivers exceptional softness and warmth and is perfect for sensitive feet. The coloured nylon adds tiny flecks of colour and enhances durability without compromising breathability.
- Luxurious loose knit: The socks feature a loose, ribbed knit that promotes comfort and prevents them from slipping down your legs. They are lightweight yet provide maximum warmth, making them ideal for bedtime.
- Calming colour palette: Available in three tranquil shades – Blush Cloud (peaceful pink), Quiet Tide (mellow blue) and Heather Dusk (calm purple), the colours are designed to promote relaxation and complement your night‑time routine.
Why Capricorn Mohair Bed Socks May Improve Your Sleep
Combining the science of distal vasodilation with the properties of mohair, our bed socks are more than just a cosy accessory:
- Enhanced Thermoregulation: Mohair’s natural temperature regulation helps keep your feet warm enough to promote distal vasodilation while preventing overheating. The loose knit encourages air circulation, ensuring your feet stay at a comfortable temperature all night.
- Moisture Management: Mohair wicks moisture away from the skin, reducing sweat and preventing the clammy feeling that might prompt you to kick off your socks in the night.
- Gentle on Skin: The smooth fibres reduce friction and help prevent blisters. This is especially important if you have sensitive skin or suffer from conditions like eczema or peripheral neuropathy.
- Hygiene and Odour Resistance: Mohair fibres are naturally antibacterial and odour‑resistant, which keeps your feet fresh and reduces the chance of fungal infections. Of course, you should still wear a clean pair each night and wash your feet regularly.
- Durability and Sustainability: Mohair is strong and long‑lasting.
Your investment in quality bed socks will pay off over many nights of restful sleep, and the fibre’s renewable nature makes it an eco‑conscious choice.
Practical Tips for Sleeping With Socks On
- Choose the right pair: Opt for loose‑fitting socks made from natural fibres like mohair, Merino wool or cotton. Avoid tight or elasticated cuffs that may restrict circulation.
- Keep them clean: Always wear a fresh pair of socks to bed and wash them after each use to prevent bacteria growth.
- Listen to your body: If you start feeling warm during the night, please just remove your socks. Everyone's comfort level is different and there is no one size fits all solution.
Conclusion: Do Bed Socks Really Help You Sleep Better?
The evidence suggests that warming your feet with socks can indeed improve sleep quality. By promoting distal vasodilation, socks help lower core body temperature and shorten sleep‑onset latency, leading to longer and more efficient sleep.
The benefits extend beyond simple warmth; wearing socks can reduce symptoms of Raynaud’s syndrome and menopausal hot flushes, improve sexual satisfaction and keep your feet moisturised and healthy.
Importantly, not all socks are created equal. Natural fibres such as mohair offer superior thermal regulation, moisture management and comfort.
In our view, slipping on a pair of Capricorn Mohair bed socks before bed is an easy, affordable and luxurious way to create the ideal sleep environment. They combine the science of thermal regulation with the natural advantages of mohair to keep your feet warm, dry and pampered. While socks aren’t a cure‑all for insomnia, they are a simple intervention that could make a real difference. Why not give them a try and experience the dreamy comfort for yourself?
