Want to sleep better? Wear SOCKS to bed, experts say

This may sound like your worst nightmare.

But wearing socks to bed can be the key to a good night’s sleep.

That’s according to MattressNextDay boss Martin Seeley, who said it can help you “fall asleep faster and sleep more deeply.”

The simple trick helps our internal master clock or circadian rhythm.

Before sleep, the body slowly shuts down its factories and saves energy – which helps the core temperature.

To do this, the body sends heat from the center of the body to the hands and feet at night.

But cold feet disrupt this process, which ultimately disrupts the sleep-wake cycle.

Because when it’s cold, the blood vessels constrict and the body has to work a little harder to cool down because the blood pressure rises.

But heating the feet dilates the constricted blood vessels, allowing more heat to escape through the skin, lowering the temperature.

Read more: I’m a sleep expert – here’s why falling asleep within 5 minutes is a ‘bad sign’

Mr Seeley said: “Wearing socks to bed can help warm your feet, which can signal your body that it’s time to sleep.

“However, it can be individual whether wearing socks to bed really leads to a deeper sleep.

“Some people may find it uncomfortable to wear socks to bed, while others may notice no difference in sleep quality.”

Deep sleep, also called slow wave sleep or non-rapid eye movement (NREM) stage 3 sleep, is an important phase of the cycle.

Each sleep cycle lasts about 90 minutes and transitions from light sleep stages to deep sleep.

Experts suggest that we should spend 10 to 15 percent of each night in deep sleep—the recommended amount.

But many people don’t get into that all-important REM sleep stage long enough, experts say.

According to studies, enough deep sleep can prevent hormonal imbalances, improve cognitive function and repair and regenerate tissues, muscles and bones.

Deep sleep also plays a role in regulating emotions, mood and behaviour.

A 2007 study by the Netherlands Institute for Neuroscience (NIN) and published in the journal Physiology & Behavior found that people who wore socks to bed fell asleep faster.

If you spend less time tossing and turning to fall asleep, you’re more likely to experience deeper, quality sleep, experts say.

But wearing socks to bed is not the only secret Mr. Seeley recommended for a good night’s sleep.

Investing in a weighted blanket can help you wake up energized and in a better mood.

Read more: The five signs that you are not getting enough sleep

He said: “Weighted blankets provide gentle pressure, which can promote relaxation and reduce stress and anxiety.

“This can help improve the quality of your sleep and increase the amount of deep sleep you get.”

A 2015 study in the Journal of Sleep Medicine & Disorders also found that a weighted blanket helped people with insomnia sleep better simply because it helped them feel more comfortable before bed.

Routines that induce nighttime sleep should also begin hours before bedtime.

Mr Seeley added: “Establish a calming bedtime routine to relax your mind and body.

“This could be a warm bath, relaxation techniques such as meditation or deep breathing, or reading a book.”

Other tips include sticking to a regular sleep schedule, going to bed and waking up at the same time every day, even on weekends.

It helps regulate your body’s internal clock.

More exercise can also help you sleep better.

Regular exercise is not only good for your physical health and mind, but it can also help improve sleep quality, says Mr. Seeley.

However, it’s important to avoid vigorous or strenuous exercise right before bedtime if it interferes with your sleep, he noted.