As someone diagnosed with ADHD in 2021, a good night's sleep has always felt like a distant dream for me. My mind races, songs loop endlessly, and exhaustion is a constant companion. To combat this, I've crafted an elaborate pre-sleep ritual involving magnesium, hours away from screens, a sunset alarm clock, and the essential earplugs and eye mask. Yet, insomnia still creeps in, leaving me tossing and turning while my partner slumbers peacefully.
The Unlikely Sleep Advice
Determined to start 2026 feeling more rested, I sought expert advice from Dr Tamsin Lewis. I wanted a tip that wasn't obvious – and her suggestion certainly delivered. She recommended I wear socks to bed. For someone who is neurodivergent and finds the sensation of socks utterly repulsive unless shoes are involved, this was a big ask. I cherish barefoot freedom at home. The idea of adding any extra layer, let alone socks, to my pyjama routine felt claustrophobic.
My reluctance faded when Dr Lewis explained the solid physiology behind the theory. 'Warming your feet increases blood flow to the extremities, which helps your core body temperature drop,' she explained. 'That drop is one of the main triggers for sleep onset. People fall asleep faster when there's a bigger temperature difference between their core and hands/feet. Socks help create that difference.' In essence, warm feet signal the brain that it's safe to sleep.
Dr Lewis claimed some patients shave 30–40 minutes off their sleep onset time using this method. This is supported by research; a 2018 study found sock-wearers gained an extra 32 minutes of sleep and improved their sleep quality by 7.6% compared to those who went to bed barefoot.
My Week-Long Sock Experiment
Putting the theory to the test, I began with a bold pair of fluffy, glittery socks. The first night was a struggle. Pulling them on with my pyjamas triggered an immediate urge to rip them off. Once under the duvet, I felt uncomfortably warm, icky, and trapped. I was convinced this new addition was actively preventing me from drifting off.
However, after a few nights of what felt like exposure therapy, my stance softened. I began to appreciate the cosy sensation, as if my feet were wrapped in a dedicated sleep-inducing blanket. By the end of the week, I didn't hate it as much as I'd feared. Yet, crucially, I noticed no significant improvement in my overall sleep duration or quality.
The Annoying Side Effects
Beyond the limited success, the habit introduced a practical nuisance: extra laundry. I made sure to swap my day socks for a fresh pair each evening, unwilling to let slightly sweaty feet contaminate my clean sheets. This hack felt just about bearable during a frosty UK winter week, but the thought of trying it during a summer heatwave is unimaginable.
For now, my socks will remain firmly off in bed. But the experiment provided a valuable takeaway: the next time a bout of insomnia strikes, I have a scientifically-backed, if slightly annoying, option waiting in my drawer.
Editor's Note: The importance of addressing sleep issues is underscored by stark research. A study by Oregon Health & Science University, analysing CDC data, found that getting less than seven hours of sleep per night was the factor most strongly associated with a shorter life expectancy after smoking, impacting longevity more than diet, exercise, or socioeconomic status.
