For many people, slipping on a cozy pair of socks before bed feels like a small comfort ritual. But beyond warmth, this habit can actually have measurable effects on your sleep and health. Experts say the benefits are real — though not everyone should make it part of their nighttime routine.

Warming the feet helps trigger vasodilation, or the widening of blood vessels, which lowers core body temperature and signals the brain that it’s time to sleep. As a result, people often fall asleep faster and enjoy deeper, more restorative rest. Stable body temperature also means fewer awakenings through the night. For those who struggle with cold feet or poor circulation, socks can make the difference between tossing and turning and sleeping soundly. Some even find that regulating temperature this way eases hot flashes, calms nighttime anxiety, and improves skin health when paired with a little moisturizer.

Still, sleeping in socks is not for everyone. For people with diabetes or circulation problems, tight socks can restrict blood flow and may even cause harm if neuropathy prevents them from noticing damage. Anyone prone to night sweats could find that socks trap too much heat, leading to discomfort and disturbed sleep. Moisture and warmth can also create the perfect environment for fungal infections like athlete’s foot, especially if socks aren’t changed daily or made from breathable material.

Doctors also caution against the habit in infants and small children, where loose socks can be a safety hazard, and in people with sensitive skin who may react to synthetic fibers. Compression socks, meanwhile, should never be worn overnight unless specifically recommended by a physician.

The bottom line? Sleeping with socks on can absolutely improve comfort, sleep quality, and circulation — provided it’s done the right way. That means choosing clean, breathable, non-restrictive socks, and skipping the practice altogether if you have certain medical conditions. When in doubt, check with a healthcare professional before making it part of your nightly routine.