Health Science | Which one makes you sleep better, sleeping with socks or sleeping without socks?

As the weather gets colder, "Should I wear socks when sleeping?" has become a hot topic for many people. Supporters believe that wearing socks when sleeping can keep warm and make people sleep better; opponents believe that wearing socks when sleeping is tight and may affect sleep. So, should I wear socks when sleeping? Which one can make people sleep better and have better sleep quality? Let's take a look together↓↓↓

01

Can wearing socks to bed help you sleep better?

Studies have found that wearing socks when sleeping may improve sleep quality.

On the one hand, wearing socks can warm your feet and reduce the discomfort caused by the cold.

On the other hand, the human body also regulates temperature according to its own circadian rhythm. When entering sleep, the core temperature of a person drops and the temperature of the limbs rises. Studies have found that lower core body temperature and higher limb skin temperature are conducive to falling asleep quickly. When the feet are cold, they cannot dissipate heat well, and the core temperature is affected.

As we age, the body's ability to regulate body temperature may decline. Wearing socks can help maintain a comfortable and warm sleeping environment, not only warming our feet, but also helping the blood vessels in the limbs to dilate, increasing blood flow, improving blood circulation throughout the body, helping to release more heat through the skin, and lowering the body's core temperature faster, helping us fall asleep faster .

02

Can wearing socks solve sleep disorders?

For people with sleep disorders, is it better to wear socks to sleep? Not necessarily.

There is some evidence that warming your feet before bed can reduce symptoms of insomnia .

One study showed that warming your feet for 20 minutes before bed can reduce insomnia symptoms and fatigue.

In another study, people with insomnia slept better after warming their hands and feet.

However, some studies have shown that elderly patients with insomnia did not experience any changes in their symptoms after warming their feet, and age may play an important role in the effect of warming feet on sleep.

03

What should you pay attention to when wearing socks to sleep?

In general, tight socks may cause circulation restriction . If you have circulation problems or swollen feet due to various reasons, wearing socks to bed may not be a good idea as they can restrict blood flow to your legs and feet.

When choosing socks, it is recommended to choose loose and breathable socks to ensure normal blood circulation.

Generally speaking, socks made of natural materials are better than synthetic materials (such as polyester). It is recommended to choose cashmere or wool socks, cotton socks or boat socks.

Expert summary

Sleeping without socks is like sleeping without wearing too many clothes. The body can stretch freely without any sense of restraint, making people look relaxed and muscles more easily relax. This comfort is more conducive to relaxation of the whole body, which is beneficial to improving blood circulation throughout the body and allowing the body to enter sleep state faster. It is not harmful to the body.

Of course, proper underwear can help prevent cold. Some middle-aged and elderly people will experience leg cramps, especially calf cramps in the middle of the night, and the pain is very severe. Some of it is related to calcium deficiency, and more of it is related to cold feet. For example, when sleeping with a fan or cold air conditioner, the feet are placed outside the quilt, and the cold in the middle of the night causes sudden local muscle spasms and cramps and pain symptoms.

If these phenomena occur, you can wear loose socks to sleep. This can prevent the cramping and pain that occur in middle-aged and elderly people when they sleep and help restore sleep quality.