Cold Feet & Warm Socks -

Feet wearing red socks sticking out from under white blanket

COLD FEET – WARM SOCKS

Wheels had icicles for feet after he was no longer able to walk. He already had conditions that contribute to cold feet – poor circulation due to heart issues and diabetes. Spending days in a wheelchair is definitely a sedentary life style, another contributor to cold feet. When he began having difficulty falling asleep, it was a sign that something needed to be done about his frigid feet.

Living in the Great Plains where winters can be fierce, we already knew solutions to that problem. Not a hot water bottle, rice bag, heating pad or an extra blanket on the foot of the bed. Since he could not speak, he could not let us know if the heat provided was too hot. And they would be an addition to the bed environment that he would not be able to kick away if they became uncomfortable. The solution? Socks. Sleep socks. Knitted socks. Fleece lined socks. Fuzzy socks. Cotton socks. Soft socks.

Why do socks work?

Even if you do not live in the Great Plains and have milder weather, research suggests wearing the appropriate socks to bed can help people fall asleep faster, sleep longer and wake up fewer times throughout the night.

According to Medical News Today, a person’s body temperature is determined by circadian rhythm. Body temperature rises gradually a degree or two during the day, peaking in the late afternoon when people feel most alert. Then body temperature decreases 1-2 degrees at night, making a person feel sleepy. Warming up cold feet makes the blood vessels dilate, releasing heat through the skin, lowering the core body temperature. This is the sleep signal. Sleeping with socks on, helps restore disrupted temperature regulation cycles.

Sleep quality depends heavily on core body temperature.

Socks help your body maintain the right balance by warming your extremities, which signals the brain that it’s time to relax. Studies suggest that this warming effect reduces tossing and turning, so the sleeper stays in the deeper, more restorative stages of sleep.

Better circulation also helps prevent nighttime leg cramps and discomfort, especially in colder months or for those prone to poor circulation. This was a big problem for Wheels, who had a very active lifestyle before the wheel chair, walking several miles each day.

Wearing socks at night after applying moisturizer locks in hydration, allowing the skin to absorb oils and creams more effectively. This helps maintain skin health. Not only did we massage the feet with a cream before putting on socks, but calves as well. If calf muscles were noticeably tight after a massage, I did have a timed heat pad to put under his legs, clad in pajamas, on low and made sure to remove it before I went to bed, about half an hour later.

Have fun with the socks.

Bright colors, wild designs, whatever catches your eye. One Christmas in the hospital, Wheels had Santas on several pairs and Rudolph on another. The staff – and visitors – got a kick out of seeing what he was wearing for the day and would stop by just to check. And Wheels definitely enjoyed the extra attention, especially since it didn’t bring medical procedures. It made both of us feel connected to the world in a positive way.

Warm, cozy feet simply feel comforting.

That feeling of snugness can reduce stress and signal your body that it’s time to unwind. These signals are unspoken and universally recognized. My observation says these signals are especially important for those with brain impairment, who are cognitively impaired or non-verbal as a way to reassure them that they still matter. This small ritual can make bedtime feel more inviting, improving overall sleep experience. It also helps maintain a healthy personal emotional connection, even if unspoken.

The caregivers why: As caregivers to a loved one, it is important to realize and mentally recognize the importance of these small acts. They are not just routine. It is the fuel our spirit needs.

So, what kind of socks are best for sleeping?

Clean socks every night to prevent foot odors and infections.
Comfortable, loose-fitting socks. Your socks shouldn’t squeeze or put pressure on your legs or feet. A loose-fitting pair will be easier to slip off if you do get hot overnight. Loose means able to slip a finger in between leg and sock without tightness. Sloppy, unstructured or falling off with minimal movement is too loose.
Try lightweight, moisture-wicking socks, if your feet tend to be sweaty.
Choose socks made of natural materials and that fit the climate. Natural, breathable materials like cotton or merino wool can help your feet stay dry. Synthetic fabrics like polyester or rayon may trap moisture in your socks.
Avoid compression socks. Compression socks apply pressure to your legs and feet, which can squeeze nerves and limit circulation. Don’t wear them to bed unless directed by a healthcare professional.
if you have a condition like diabetes, peripheral artery disease or other disease that causes circulation issues, you’ll want to get a healthcare professional’s approval to wear socks.
You might need to try a few different pairs of socks to find what is most comfortable. If feet sweat no matter what kind of socks are worn to bed, ditch them and let feet breathe overnight instead.
If your person is able to get up by themselves, make sure the soles of the sock have grippers to prevent falls.
Even without a medical condition, cold toes are a common reason for restless nights, Caregivers can wear socks to bed, too!

Some ideas for people who are averse to wearing socks in bed:

a warm foot bath before bedtime
wearing a warm pair of slippers before getting into bed, perhaps battery heated
if mobile, a hot water bottle or rice bag near the feet. Or use them to prewarm the bed and remove before the person slips under the covers
if mobile, sleeping with extra blanket folded over the foot of the bed
taking a bath 1 or 2 hours before bedtime

Here are other things you can do to keep feet warm, during the day.

No bare feet indoors, especially if you have wooden floors. If you have a no-shoes house, provide a pair of indoor shoes to make sure your person can walk safely, with the proper gait. Socks, slippers and loose footwear do not provide the support and safety – or warmth- of real shoes.
Floor level is typically the coldest part of the room. Hot air rises, so keeping feet elevated even a little can help keep them warm. Provide a safe way to keep feet elevated, whether using foot stool, or a recliner.

Wearing socks to bed is more than just a cozy habit.

Wearing socks supports your body’s natural rhythms, improves sleep quality, and even helps with circulation and skin health. Whether struggling to fall asleep or want to wake up refreshed, this nighttime easy choice could make a real difference in your loved one’s life. Or even your own.

————— written by Charlene Vance —————

Sources:

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Cold Feet & Warm Socks