Should you wear socks to bed if you have a cold? The surprising health facts

September 25, 2025 •

3 min read

Research shows that warming your feet can help you fall asleep faster and stay asleep longer by regulating your body’s temperature. When you're sick, deciding should you wear socks to bed if you have a cold involves balancing comfort with your body's natural needs.

Quick Summary

Wearing clean, breathable socks to bed with a mild cold can aid sleep by improving circulation and helping to regulate body temperature. Avoid them if you have a fever to prevent overheating.

Key Points

Socks for Better Sleep: Wearing socks to bed can help you fall asleep faster and stay asleep longer by improving circulation and regulating body temperature.
Avoid During Fever: If you have a fever, do not wear socks to bed, as it can trap heat and cause overheating.
Choose the Right Socks: Opt for clean, loose-fitting socks made from natural, breathable fabrics like cotton or wool to prevent moisture buildup and infection.
Aids Recovery: Better sleep, facilitated by wearing socks if comfortable, is essential for a robust immune response to fight off a cold.
Listen to Your Body: The decision to wear socks should be based on your individual comfort level and symptoms; prioritize what helps you rest best.

The Science of Thermoregulation and Sleep

Sleep is vital for recovery when your body is fighting off an illness like a cold. A crucial part of falling asleep is a slight drop in your core body temperature, which is part of your natural circadian rhythm. Warming your feet can help trigger this process more efficiently. This is because warming your feet causes blood vessels to dilate (vasodilation), increasing blood flow to your extremities and allowing heat to escape. This heat loss from your extremities helps lower your core body temperature, signaling your brain it's time for sleep. This can lead to falling asleep faster and fewer awakenings during the night, benefiting your immune system.

Potential Benefits of Wearing Socks to Bed with a Cold

Improved Sleep Quality

Getting quality rest is crucial when you have a cold. Studies suggest that wearing socks to bed may help people fall asleep faster, sleep longer, and wake up less often. This improvement in sleep can be particularly helpful when you're uncomfortable due to cold symptoms.

Easing Cold Symptoms

While socks don't cure a cold, they can provide comfort, especially for those with cold feet. Some believe a "wet sock treatment" can help by redirecting blood flow and reducing congestion, though this lacks clinical evidence. This method involves wearing cold, damp cotton socks under dry wool socks.

When to Avoid Wearing Socks to Bed

If You Have a Fever

Wearing socks when you have a fever is not recommended. A fever means your body is actively raising its temperature to fight infection. Socks can trap heat, potentially interfering with your body's natural cooling and causing overheating. It's better to avoid socks in this situation to allow your body to regulate its temperature naturally.

Circulatory Issues

Individuals with conditions affecting circulation, such as diabetes or peripheral artery disease, should be cautious about wearing socks to bed. Tight socks can restrict blood flow. Consulting a healthcare professional is advisable in such cases to ensure proper circulation and prevent complications.

Hygiene Concerns

Wearing dirty or non-breathable synthetic socks can create a warm, moist environment conducive to bacterial and fungal growth. Always wear a clean pair made from breathable materials.

Best Practices for Sleeping with Socks and a Cold

If you choose to wear socks to bed with a cold, consider these tips:

Material: Choose socks made from breathable, natural fibers like cotton or merino wool. These help manage moisture and prevent overheating.
Fit: Ensure socks are not too tight to avoid restricting circulation.
Cleanliness: Wear a fresh pair nightly to maintain hygiene and prevent infections.
Complementary Remedies: Combine wearing socks with other cold remedies like using a humidifier, elevating your head with pillows, or having a warm drink.

Comparison: Socks On vs. Socks Off When Sick


Feature	Wearing Socks	Not Wearing Socks
Effect on Body Temperature	Promotes cooling by redistributing heat to extremities; can cause overheating during fever.	Allows natural heat dissipation from extremities; best for fevers.
Sleep Quality	Can improve sleep onset and duration by regulating temperature; provides comfort for cold feet.	May be preferred by those who get too warm; doesn't offer warmth benefits.
Symptom Relief	Offers comfort, may aid in circulation for some cold symptoms (anecdotal).	No direct symptom relief, but prevents overheating during fever.
Health Risks	Potential for overheating with fever; risks of fungal infection with dirty or synthetic socks.	No direct health risks related to not wearing socks.
Best For	Mild colds without fever; individuals who naturally have cold feet.	Fevers or night sweats; individuals prone to fungal infections or who prefer sleeping barefoot.

Conclusion: The Final Verdict

For a mild cold without fever, wearing clean, breathable socks to bed can be beneficial for improving sleep quality by helping regulate body temperature. Better sleep supports your immune system's ability to recover. However, it is essential to avoid socks if you have a fever to prevent overheating. When wearing socks, select loose, natural-fiber options and prioritize hygiene. Ultimately, the decision depends on your personal comfort and symptoms; pay attention to your body's needs.

Visit the National Library of Medicine for more research on sleep and temperature regulation

Frequently Asked Questions

Yes, for many people, wearing clean, breathable socks to bed when you have a mild cold is perfectly fine and can help promote better sleep by regulating your body temperature. However, it is not recommended if you have a fever.

By warming your feet, socks trigger a process called vasodilation, which widens blood vessels in your extremities. This releases heat and signals your brain to lower your core body temperature, which is necessary for initiating sleep.

When you have a fever, your body is already in a state of elevated temperature. Wearing socks can trap heat, interfere with your body's natural cooling mechanisms, and potentially cause you to overheat.

Choose loose-fitting socks made from natural, breathable materials like cotton or merino wool. These materials allow for air circulation, wick away moisture, and prevent the risks associated with synthetic fabrics.

While not a direct cure, the naturopathic 'wet sock treatment' is an anecdotal remedy some believe helps improve circulation and reduces congestion. However, scientific evidence is limited, and it's not a mainstream medical treatment.

If you don't want to wear socks, you can try elevating your head with extra pillows to help drain sinuses, taking a warm bath or shower before bed, using a humidifier, or drinking warm liquids like herbal tea with honey.

Sleeping with socks is not unhygienic, provided you wear a fresh, clean pair each night. Re-wearing dirty socks, especially those made of non-breathable material, can trap moisture and promote bacterial or fungal growth.