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Warm your feet, enhance your sleep

Aug 15, 2023

Wearing bed socks to warm feet can significantly improve sleep quality in a cool environment, shortening sleep onset, extending sleep duration, and reducing awakenings, without affecting core body temperature. 

April 2018 – Journal of Physiological Anthropology


Key takeaways


  • Quicker sleep onset: Using bed socks to warm the feet can significantly reduce the time it takes to fall asleep. This non-invasive approach could be particularly beneficial for older adults who often struggle with sleep latency, thereby improving their sleep routine and potentially enhancing their longevity
  • Improved sleep quality: The use of bed socks is associated with increased sleep efficiency and longer uninterrupted sleep. Since deep, restorative sleep is linked to better health outcomes, this simple method could be a key lifestyle adjustment for ageing individuals to maintain and improve their sleep quality, which is vital for longevity
  • Stable sleep patterns: The study found that warming the feet with bed socks led to fewer awakenings. For the elderly, maintaining a stable sleep pattern is essential as it can influence cognitive function and physical health. Consistent, uninterrupted sleep may help in preventing age-related cognitive decline and improving life quality
  • Safe thermoregulation: The findings suggest that while bed socks improve sleep quality, they do not significantly alter core body temperature. This is particularly important for the elderly, who may have more sensitive thermoregulatory systems. Ensuring a safe sleep environment that does not disrupt the body’s natural temperature regulation could be crucial for the health and well-being of older adults


Good sleep is a fundamental pillar of health at any age. Future studies could investigate how this simple method affects different age groups, contributes to managing stress, or aids in recovery processes. It’s about adding another tool to our wellness toolkit – one that’s accessible and non-invasive. Understanding and applying such easy lifestyle tweaks could have a significant impact on our overall health journey, potentially improving our quality of life as we age.


Read the paper at: Ko, Yelin, and Joo-Young Lee. “Effects of Feet Warming Using Bed Socks on Sleep Quality and Thermoregulatory Responses in a Cool Environment.Journal of Physiological Anthropology, vol. 37, no. 1, 2018, art. no. 13, doi:10.1186/s40101-018-0172-z.