Sleep And Body Temperature
A persons core body temperature is affected by their biological clock, also called their circadian rhythm. Circadian rhythm controls the timing of sleep, making a person feel sleepy at night and awake in the morning.
Body temperature gradually rises during the day, peaking in the late afternoon when people feel most awake and alert. Body temperature then decreases during the night, making a person feel sleepy.
When someone begins to fall asleep, the temperature of their body decreases by 1 to 2 degrees. This could be because the body is conserving energy for other functions.
If a person sleeps with their socks on, this may help with their temperature regulation cycles.
Good temperature regulation in the body is also why it is usually suggested that people keep their bedrooms cool, somewhere between 60 and 67°F.
Hands and feet that are frequently cold could be a sign of Raynauds disease.
Raynauds is a condition that affects the blood vessels in the skin. Attacks usually happen when a person is feeling cold or stressed.
During an attack, blood flow to the hands and feet is reduced. As a result, the fingers and toes start to feel cold and numb. They may also change color to white or blue.
People experiencing a Raynauds attack for the first time should speak to a doctor. Wearing socks in bed could help reduce symptoms, as well as keeping warm throughout the day .
Why Is Sleeping With Socks On Good For You
To understand why sleeping with socks on is good for you, you first have to understand how thermoregulation works. Humans are endotherms, which means we regulate our own body temperature, unlike reptiles, which need the suns heat and light to warm up. Our brain works throughout the day to ensure our core temperature stays around 98.6 degrees, despite external influences like your environment or exercise regime.
However, your body doesnt stay at a strict 98.6 degrees. It varies during the day. It drops at night, reaching its lowest point while you sleep, before starting its rise in the early morning before you wake up. This is why the ideal temperature for sleep is in the cool mid-60s degrees Fahrenheit it facilitates that natural drop in temperature your brain associates with sleep.
Maintaining your body temperature during sleep ensures a smooth night of rest. Just like Goldilocks, if you get too hot, or too cold, youre likelier to wake up.
Source: National Institutes of Health
Now, back to socks. Its not the socks themselves that bring the benefit its the effect they have on your body. Warming your feet before bed facilitates vasodilation, which is the dilation of your blood vessels in your extremities. When vasodilation occurs in your hands and feet, it opens them up so they can redistribute heat throughout your body, regulating your body temperature and preparing you for sleep. Sleeping with socks on helps this process happen.
Prevention Of Menopausal Hot Flashes
Menopausal hot flashes are due to an increase in core body temperature, which can happen during waking or sleeping. While there are other factors affecting hot flashes, such as hormone levels, we know that wearing socks to bed helps the body decrease core body temperature and therefore may help you avoid those midnight hot flashes.
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What Is The Best Sleeping Position For A Man
The Best Sleeping Positions for Men
- Sleeping on your back. By far, this is the most popular sleeping position and for most men, it’s also the healthiest. …
- Sleeping on your side. Roughly 15% of adults find themselves sleeping on their side. …
- Sleeping on your stomach. While this one is rarer, it’s for good reason.
Is Sleeping With Socks On Good For You
Its common knowledge that the human body temperature stays at roughly 98.6 degrees Fahrenheit. But that temperature is dynamic and changes throughout the day, depending on the weather and activities you may be involved in.
The process of changes in body temperature is called thermoregulation, the ability to keep the body temperature within certain boundaries, even when the surrounding temperature is very different.
Dont worry. Were getting to the socks part of the story.
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Hot Water Bottle Or Heating Pad
Placing a hot water bottle or heating pad at the foot of your bed can also keep the feet comfortable even in cold weather.
The trick is to switch off the heating pad or remove the hot water bottle before you drift off to sleep to prevent burning accidents in the middle of the night.
Ever since I started using the MIGHTY BLISS Large Electric Heating Pad, my feet feel warm even on the coldest nights.
What About Compression Socks
Avoid wearing compression socks at night unless prescribed by your doctor. Even though theyre known to improve circulation by increasing blood flow, they arent meant to be worn to bed. Compression socks move blood flow away from your feet and may block blood flow when youre lying down.
If a hot bath or foot bath is not available, or if you like having a longer lasting heat source in your bed, you can try using rice socks. You will need:
- sturdy socks
a hot bath or just a foot bath before bed also increases body temperature and can help you fall asleep easier. Warms baths are also a natural solution, readily available, and dont involve any medication.
If your feet are constantly cold, your circulation may be at fault. Check with your doctor if you have serious circulatory problems or any chronic diseases such as diabetes.
What Temperature Will Help Me Sleep
Research suggests that optimal room temperatures for sleeping range from 65 degrees to 70 degrees Fahrenheit. While studies show this range is most effective at getting you to sleep, some people prefer their bedroom cooler or warmer.
Gender differences also impact the optimal temperature for sleep. Women have a lower resting metabolic rate than men, which impacts their sensitivity towards chillier sleep environments. Men, on the other hand, are more likely to be resistant to warmer bedroom temperatures. If you sleep with a partner, try to find a temperature that is comfortable for both of you.
How Our Body Temperature Helps With Sleep
Our bodies are brilliant, self-regulating organisms and have multiple functions happening inside us to support our survival. Several of these programs send signals to the body when it’s time for bed, for example, the production of melatonin.
Wearing socks can help one of these essential functions. Vasodilatation dilates the blood vessels, increasing blood flow to your hands and feet and reducing your core body temperature. Scientists have identified a relationship between the circadian phase of your core body temperature rhythm, meaning that when your blood vessels dilate, the core of your body begins to cool, and your brain receives a signal that it’s time to go to sleep.
In the absence of vasodilatation, your brain may not get the signal, and you’ll have a harder time falling asleep. Warming the feet by wearing socks should foster this occurrence, helping you fall asleep quicker.
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Doctor Explains Why We Should All Wear Socks In Bed To Help Us Sleep
If youre struggling to drift off at night, one doctor says theres a simple, but slightly controversial solution.
Doctor Jess Andrade said we should all be wearing socks in bed.
While it might not be the sexiest look, Dr Jess explains it helps the brain understand you want to sleep.
She said: So lets talk about people that wear socks to bed.
Wearing socks makes the feet warm and this opens up the blood vessels that cools the body down.
The body being cool tells the brain that its time for bed so actually people that wear socks tend to fall asleep faster.
Dr Jess did admit that she herself is a sock-wearer at night and linked her suggestion to research from 2006, which studied the impact of foot temperature.
The conclusion of the study said: In adults, sleep-onset was accelerated by warm and neutral bed socks after lights-off and correlated to the increase in foot temperature.
Dr Jess video has been viewed more than 11 million times but people were completely divided.
While some insisted they wouldnt be able to sleep if they were wearing socks, others said they cant nod off without them.
I cant breathe if I wear socks to bed, one said.
Another added: No, I cant sleep with socks. I would never be able to fall asleep.
But sitting on the other side of the fence, one person commented: I was so confused. I thought wearing socks while sleeping was super normal.
I feel sick without them, another added.
Drawbacks To Sleeping With Socks On
Are there any drawbacks to sleeping with socks on? Besides the squick factor some experience, the only real issue with sleeping with socks on is wearing the wrong socks. Here are a few to avoid.
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Experimental Clothing And Bedding
The conceptual and methodological frameworks are illustrated in Fig. . Subjects were identically dressed in long-sleeved T-shirts, long sweat pants, and undershorts . The top cuff circumference, cuff length, foot length, fabric thickness, mass per area, and air permeability of bed socks were 16.5 cm, 12.0 cm, 20.0 cm, 2.4 mm, 0.0316 g/cm2, and 20.1 cm3/cm2/s at 125 hPa, respectively. The fabric composition of the bed socks was polyester 98.6% and polyurethane 1.4%. The socks were worn in one of the two conditions and not reused. When moving into a climatic chamber from a preparation room to sleep, subjects wore in-house slippers and were required to take them off before stepping into the chamber. Each subject was assigned to single bedding, which includes a sponge mattress and its sheets , a blanket , and a pillow . In both control and feet warming condition, subjects wore the identical bedding during sleeping.
The conceptual and methodological framework of the present study
Sock Sleeping Pro Tips
If you want to sleep with socks like a pro, follow these best practices.
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Suffer From Hot Flashes Socks Can Help
Most scientists are in agreement that socks help regulate core body temperature, so it’s unsurprising they recommend turning to a trusty pair when that core temperature gets out of whack namely, during a hot flash.
According to Mayo Clinic, hot flashes, or sudden feelings of warmth in the face, neck, and chest, are brought on by hormonal changes taking place as a result of menopause. While researchers are still working to get to the bottom of the exact reason for why these hormonal changes lead to hot flashes, Mayo Clinic reported, “Hot flashes occur when decreased estrogen levels cause your body’s thermostat to become more sensitive to slight changes in body temperature. When the hypothalamus thinks your body is too warm, it starts a chain of events a hot flash to cool you down.”
As Dr. Jess Andrade mentioned in her TikTok, wearing socks to bed can help do exactly that work to keep your body cool through the night. Medical News Today takes this advice one step further by advising women going through menopause to try adding socks to their nightly routine in an effort to keep night sweats at bay.
Sleeping With Socks: Is It Okay To Sleep With Socks On
At University Foot and Ankle Institute , our podiatrists are experts when it comes to answering questions about foot health.
Sure, we can explain common queries about foot problems such as how to treat a bunion, ingrown toenails, common causes of plantar fasciitis, and curing painful hammertoe. But what about more obscure health care matters such as, Is it good to sleep with socks on?
Believe it or not, our DPMs have not only an answer but a scientific response as well!
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Ditch The 8 Hour Sleep Rule Get More If You Can
If some of the tips above are helpful in getting you more sleep
Dont stop at 8 hours, get more if you can!
One user says that when he was diagnosed with arthritis, he would do everything he could to get as much as 12 to 14 hours of sleep.
Ive learned that when you have an autoimmune illness you need way more sleep than a normal person. During flare-ups I really need 12 to 14 hours of sleep per night so I actually put my early bedtime into my calendar. I treat it like an appointment, non-negotiable.
Schedule in more sleep when you can get it!
Should You Put Anything In Your Socks Potato Onion
What does this mean?
You can put, for example, potato slices in your socks to gain some health benefits or get well sooner. Does this kind of therapy really work?
Well, it depends, and there is no definite proof, but you can try it if you want. You may also read more about these techniques from here.
But what could you try to put in the socks?
Just a warning first: dont use any of these methods if you are not sure that it is healthy for you. Contact your doctor first, or search for more information online.
These are not official sleeping tips. There is absolutely no guarantee that you get better when you place onions or potatoes or anything else in your socks. But, if it helps you, you are very lucky!Advertisements
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The Pros And Cons Of Sleeping With Socks On
Our opinions about sleeping with socks on probably have more to do with science and psychology than simple personal preference. Sleeping with socks on can help balance your body temperature while youre sleeping, increase blood flow to your feet, and psychologically, you just might feel more comfortable with socks on or off.
Limiting Hot Flashes During Menopause
Being too cold can keep you up at night and so can being too hot, as anyone experiencing the hot flash symptoms of menopause knows all too well.
The way that socks work to lower your core body temperature at night can minimize those flashes. Wearing socks kind of levels things out and helps prevent those sudden heat spikes, explains Dr. Drerup.
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Our Take On The Controversy
Just like pineapple-as-pizza-topping, there are many people firmly in Camp 100% Yes and Camp Absolutely Not. But our years of experience lead us to recognize the nuance. Theres no reason to delude ourselves with the duality of this dilemma, dudes. Not everything in life has to be an either/or.
Instead, let us appreciate that there are moments when bare feet should freely twist around the sheets, and other times when your toes deserve to be tucked into their own silky yarn sleeping bags.
The Pros And Cons Of Wearing Socks To Bed
Posted by Ashley MacKirdy·August 25, 2021
For most, nothing feels better on a cold night than sliding into your comfiest jammies, fluffiest socks and heaviest down comforter. Like many of us though, you may wake up half-naked, drenched in sweat, with your socks and blankets tossed haphazardly overboard.
As insignificant as your socks may seem to your nightly in-sleep endeavors, sleeping with your socks on as you cruise through REM cycles is a pretty important decision. So whether wearing socks while youre settling into bed and sleeping sounds super cozy, or straight-up criminal, you may want to read on to better understand how exactly this decision affects your sleep.
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