Socks could really improve your sleep, experts say
Sign up for CNN's Sleep, But Better newsletter series. Our seven-part guide has helpful hints to achieve better sleep.
CNN —
Want to improve your chances for a good night's sleep? This idea could actually knock your socks on, says behavioral sleep disorders specialist Michelle Drerup.
'It sounds counterintuitive, I know, but by wearing socks to bed and warming your feet, you may actually lower your core body temperature and fall asleep faster,' said Drerup, director of the Sleep Disorders Center at Cleveland Clinic.
Here's how that happens. During the day, a typical adult's core temperature rises to between 97 and 99 degrees Fahrenheit (36.1 C and 37.2 C), with an average of 98.6 F (37 C) — children 10 and younger may run a bit cooler. As night approaches, core temperature begins to drop by one to two degrees, preparing the body for sleep.
A process called distal vasodilation helps with cooling by widening blood vessels in the extremities — primarily the hands and feet — thus increasing heat loss though the skin. As the skin warms, the core of the body cools, which is where those toasty socks come in handy.
'By making your feet warmer, you're opening up blood vessels to help cool down the rest of the body,' Drerup said. 'So increasing the blood circulation to your feet results in a lower core temperature.'
In fact, a small study published in 2018 found young men who slept in socks fell asleep nearly eight minutes faster and slept 32 minutes longer than those who didn't, with fewer awakenings during the night.
Keeping it cool
It's not just socks. Sleep experts suggest keeping the entire bedroom about 65 F (18.3 C) to keep your core temperature cool during the night. Of course, that can fluctuate, with some requiring a room closer to 60 F (15.6 C) and others preferring a warmer 70 F (21.1 C).
Another tip is to take a warm (not hot) shower or bath before bed. The principle is the same, Drerup said.
'If I'm slightly increasing my core body temperature a bit just before bedtime, then there's a bigger drop as it lowers, and that potentially helps with feeling sleepy,' she said.
This tip may not work for everyone. In my home, I'm addicted to fuzzy socks and wear them religiously to bed — if my tootsies are the slightest bit chilly, sleep is impossible. My husband, on the other hand, immediately kicks the covers off his feet, preferring what I view as popsicle toes.
To each their own, says sleep specialist Jennifer Mundt, an associate professor of family and preventive medicine at the University of Utah who sees patients at the school's Sleep Wake Center.
'If you wear socks to bed and you feel like your feet are too hot, by all means, take your socks off,' Mundt said. 'It's the same idea with room temperature. People can get really hung up — 'Oh, I heard from this podcast or this book that the bedroom should be this exact temperature.'
'That's just not really the way it works,' she added. 'Just use your own judgment of just what feels comfortable, because our bodies are good at telling us if we're too warm or we're too cold.'
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Yahoo
an hour ago
- Yahoo
Want to avoid getting sick while travelling? 8 flight attendant-approved tricks and tips you need to know
Travelling can be an incredible adventure — but it also comes with its fair share of health risks. Between dry cabin air, time zone changes and exposure to countless germs in airports and on planes, staying healthy while travelling can feel like a full-time job. So what can you do to prevent it? We asked Pam Huynh, a flight attendant with nine years of experience in the industry, to share her insider tips on how she stays healthy while on the move. In a job where long hours, contact with numerous passengers and recycled cabin air are part of the daily routine, staying well isn't just a nice-to-have — it's essential. So, what does she recommend? From smart hygiene habits to travel-tested wellness routines, Huynh shares eight tips to avoid getting sick while travelling. Whether you're a frequent flyer or just planning ahead for your next getaway, these game-changing tips might just change the way you travel. "I like taking vitamin C pills before every flight," says Huynh. "A lot of people like to drink the Emergen-C drinks, but I like the pills. I just pop one before every flight, and I know that I have all my vitamin C and I'm good for the day," she says. According to Harvard Health Publishing, vitamin C supports the immune system by protecting cells from free radical damage and enhancing the natural defences of the body. Other things like getting adequate sleep, minimizing stress and taking steps to avoid infection (such as washing your hands) are all ways you can keep your immune system strong. Huynh also recommends staying up-to-date on any vaccines you may need for travelling. "A lot of people aren't aware of what shots they need," she says. "It doesn't hurt to research that before you go somewhere. There are high cases of measles right now in so many places, so always making sure that your vaccinations are up-to-date is a really big thing that's going to help prevent you from getting sick." Staying hydrated is important at any time, but especially so in the air. According to the Cleveland Clinic, at high altitudes, the air is almost completely without moisture — and can cause your throat, nose and skin to feel dry. "Keeping hydrated is such a key thing, because you don't realize how dehydrated you get being 25,000 feet up in the air," says Huynh. She recommends bringing an empty reusable water bottle with you — that way, you don't have to rely on beverage service (or buying a marked-up bottle of Evian at the airport). "I always bring my own water bottle, and I refill it at the airport," she says. Huynh also says that staying hydrated helps you avoid travel-related breakouts. "Your skin really does get dry in the air," she says. "Personally, I get more oily when I get dry, but when I drink a lot of water, it helps to hydrate my skin, and I don't have as many skin problems," she says. She also says it can help ease jet lag symptoms. "If you just stay hydrated throughout the flight, it kind of keeps you level," she explains. "It helps you to adjust easier when you land." When she travels as a passenger, Huynh says she makes sure to wipe down all the surfaces at her seat. "I get into my seat, I put away all my stuff in the overhead bin and under the seat, and then I grab my wipes, and I wipe down the tray table," she says. "If there's a TV screen, I wipe that down too, and then I wipe down the armrests and the seatbelts," she says. "I find those are the most-frequently touched places, and people touch those without realizing what else they've touched," she says, noting that many people may not wipe down their trays after using them. "It's not a thing that people think about. Even with the seat belt, people get up, sit down, move around, and don't think about that either. It's hard to sanitize the actual seat belt, so I'll just do the buckle, because that's the biggest point of touch." She recommends carrying a travel-size package of disinfectant wipes for wiping down any high-touch areas, plus hand sanitizer for your hands. "Having your own hand sanitizer on the plane and your own disinfectant wipes are really great, just because you can't always get up to go to the washroom [to wash your hands]," says Huynh. Having a travel health kit with you containing some basic medications — like anti-motion sickness medication, cold and flu medications and pain medications — is always a good idea. Huynh also recommends travelling with a pocket pharmacy, like this one from Saje Natural Wellness. "It has mint for migraines and headaches, and then it has a few other scents, and I really like using those when I'm starting to get sick or have a headache or a cough or something like that," she explains. She also uses oil of oregano. "If I felt like I was about to get sick, or was sick, I would take a squeeze of the bottle," she says. "And I don't know if it's a placebo effect, but I would feel much better." She also likes ginger Gravol for combatting nausea — and says it "really helped" when she was feeling nauseous. Where you sit on the plane can also be important. Some studies suggest that window seats might expose passengers to fewer infectious particles, as passengers in the window seats have less contact with others than those seated in middle or aisle seats. Huynh says she also prefers to take a window seat. "I stick to myself; I try to get a window seat so that I can stay away from other people," she says. I personally don't love aisle seats, just because I feel like I get bumped by people walking through the cabin ... and that's also extra germs that I don't want." Choosing your seat strategically can also be helpful for minimizing motion sickness. "For motion sickness, I would say, stick towards the front of the plane, if you can," says Huynh. "I find the back usually feels a bit more turbulence than the front of the plane, so anywhere from the front to middle is usually really good." Staying warm on a flight isn't just for comfort — being cold can also impact how your body fights off infections. A study by researchers at the Common Cold Centre at Cardiff University in England found that having cold feet may actually lower your immune response. So it may be a good idea to skip the sandals, even if you're travelling somewhere hot. "I'm someone who gets cold easily, so I always have a sweater," says Huynh. "Sometimes I have a pack of socks in my purse." "Bringing your own sweater, a scarf or a light blanket that fits in your purse or backpack is never a bad idea," she says. She adds that it is also possible for the flight crew to adjust the in-cabin temperature. "They can adjust it for the front half [of the plane], the back half," she says. "And then, if it's a really big aircraft, certain areas are possible too." Even though masks aren't required when flying anymore, they can still be a good idea to prevent the spread of illness. According to the CDC, when worn by a person with an infection, masks can reduce the spread of the virus to others, and can protect wearers from breathing in infectious particles from people around them. "I personally never wore a mask before COVID," says Huynh. "I found that a lot of travellers in Eastern regions would wear a mask if they were sick, which I thought was such a polite thing to do. I've had people before COVID ask me on board for masks, because either they're sick or they're near someone that's sick." Now, she says she'll mask up in certain situations. "I would wear a mask if I was sick or want to prevent myself from being sick," she says. She notes that you can also use the overhead air vent at your seat to get some added airflow. Sitting on an airplane for hours can lead to stiffness, soreness and swelling in your legs and feet, and in some cases, can put you at risk of developing blood clot-related illnesses, such as deep vein thrombosis. Research shows that moving during long flights can help to reduce your risk. "I would say as a general rule of thumb, you want to get up and move at least once every two hours," says Huynh. "It's not always possible, but I've seen people do squats in the galley and lunges, and do what they have to do." "Standing up at your seat and taking a stretch once every two hours, that works too," she says. According to the U.S. National Blood Clot Alliance, even seated exercises such as ankle circles, knee lifts and overhead stretches can be beneficial. "Even just stretching your arms goes a long way too, instead of just sitting cramped in and not moving the whole flight," says Huynh.
New York Post
6 hours ago
- New York Post
Do you have an ‘office chair butt'? Here's what workers who ‘refuse to fall victim' are doing about it
What's droopy, floppy and sagging around the office? No, it's not your crabby boss — it's your flabby butt. Sitting on one's backside for hours on end, slouched in a seat while staring at a computer screen, is flattening once-rounded heinies. 'I refuse to fall victim,' swore Krystina, a NYC-based content creator, warding off the wicked woes of 'office chair butt.' Advertisement 4 Folks online are worried about contracting the dreaded 'office chair butt' while on their jobs. Andrey Popov – Despite its social media-given nickname, the aforementioned curse is a legitimate plague on patooties — more formally known as atrophy of the gluteal muscle group — caused by chronic sitting, according to the Cleveland Clinic. And yes, it's as bad for your booty as it sounds. Advertisement 'A lack of conditioning in your gluteus maximus and surrounding tissue leads to weakness, making it build up fat tissue and appear flatter or saggy,' explained Michael Milicia, an occupational therapist, in a recent report for the clinic. The doc noted that the actual chair a hireling sits in is not to blame for his or her beleaguered bottom. Instead, the true culprit is their lack of movement while on the clock. 'Sitting too long without breaks isn't particularly good for anything,' Milicia said. Advertisement And his butt advisory is right on the nose. Researchers from Beijing, China, recently reconfirmed the cautionary adage, 'sitting is the new smoking,' finding that employees — namely office workers — are at a high risk of experiencing severe neck pain. 4 Investigators have found that sitting for long periods of time can trigger body aches and neck pains. Kittiphan – Kristianne Egbert, a board-certified professional ergonomist, issued a similar warning to The Post, saying, 'holding any one posture for an extended period — whether sitting or standing — can take a toll on your body.' Advertisement 'Static positions cause muscles to tense, slow blood flow and lead to fatigue,' she added. Still, most 9-to-5ers, especially those who've been called to return the office for long-stretch shifts, are forced to park their hind parts in uncomfortable chairs in cramped cubicles for at least five days per week. 4 Experts warn that constant sitting can cause one's buns to become flabby, saggy, flat and squishy. AS/ – The bootylicious online, however, are working their butts to the bone with mid-day exercises, hoping the avoid the ills of office chair atrophy. 'Me every 30 minutes when I find out what office chair butt is,' Haike, a TikTok user, wrote in the closed-captions of a clip that featured her doing knee-lifts at her desk, running up and down a flight of stairs and doing laps around a conference room in her workplace. Loba, an internet influencer from Chicago, stepped away from her workspace to hit a series of squats after catching a shocking glimpse of her flap-jack fanny. And Nikki, a well-endowed diva, lead her team of fellow employees, comprised of both men and women, in executing several repetitions of lunges, squats, leg-lifts and stair climbs, vowing in her vid, 'No office chair butt for us.' Advertisement 4 Squats, leg exercises and butt clenches are all recommended for counteracting the flattening effects of office chair butt, per Cleveland Clinic. T Mdlungu/ – For a Beyonce-like behind, Milica recommends slaying those exercises and more every day, suggesting folks, 'get up and move every 30 to 90 minutes, as your job allows.' Here are a few derrière-improving workouts to help you avoid looking like you've got pancakes in your work pants. Standing while taking a phone call Placing your filing cabinet or other equipment you use during the day a few feet away from your desk Walking to a colleague's office for a face-to-face talk, rather than sending an email Inviting co-workers for a walking meeting Taking the stairs rather than the elevator Choosing a restroom that's a little farther away Switching to a sit-stand desk Try a walking pad under your desk Butt clenches Marching in place Heel lifts Toe lifts Ankle circles Squeezing a ball (or your fists or other prop) between your legs Trying to hold your knees apart while pushing them together when your hands
Yahoo
6 hours ago
- Yahoo
Why Is Elon Musk Tweeting About Me at 3 A.M.?
If elected, I would be the poorest member of Congress—and the world's richest man just attacked me in a 3:00 am tweet for supporting universal healthcare. You might have seen a clip of me on CNN last week, debating with Scott Jennings on whether healthcare is a basic human right. In that clip, Jennings—a long-time Republican strategist and pro-Trump contributor at CNN—asks, 'Even illegals?' To which I respond, 'Every single person in the world deserves healthcare... How is this controversial?' It shouldn't be controversial. And I'm not afraid to say that as a person or as a congressional candidate. The state of our country's healthcare has been front and center for many Americans over the last few weeks, as President Trump's so-called 'Big Beautiful Bill' threatens healthcare coverage for 11 million people—including thousands of families right here in Illinois' Ninth Congressional District, where I am running. Why? So Republicans can slash taxes for the ultra-rich, decimate oversight for AI, and spend $125 billion on a 'Golden Dome' which will make America less safe – all for the low, low price of workers' health, food, and clean air. Our healthcare system is one of the worst in the developed world. Medical debt is the cause of 66% of bankruptcies in the US. In Canada, the runner up in this bleak competition, that number is 19%. We spend more on healthcare than any other wealthy country and yet have the worst outcomes. We take Ubers instead of ambulances, take fish antibiotics instead of prescriptions, and often skip medical treatment altogether because of the expected cost. These hardships are uniquely American. In 1944, Franklin Delano Roosevelt proposed a Second Bill of Rights to Congress, encouraging legislators to enshrine into law additional rights not already enumerated in the Constitution. His proposals were prescient, reflecting trials many Americans face today: the right to earn a decent living, the right to trade free of monopolies, the right to education. He also said that every American should be guaranteed 'the right to medical care and the opportunity to achieve and enjoy good health.' Congress did not pass it. It's been more than 80 years since FDR proposed his Second Bill of Rights and healthcare is still not a legal right for any American. While the Affordable Care Act made progress on this front, treatment and prescription costs are still expensive, insurance bureaucracy is still predatory, and most Americans' coverage is still tied to their employment. I lost my own health insurance for over a year when I was laid off last May. Trump's 'Big Beautiful Bill' would continue the death by a thousand cuts approach to the ACA that Republicans have pushed every time they're in power. Donald Trump and the Republicans want to make this worse. By creating even more hoops for Americans to jump through just to get care that is often lackluster, by demonizing the poor, and by insisting healthcare is something you must earn, this administration is bragging about its own inhumanity. When I said, 'Every person in the world deserves healthcare,' Jennings couldn't fathom that idea. His first instinct was to blurt out, 'Even illegals?' The answer is yes. If you are a person, you deserve healthcare, no matter where you are or who you are. No one deserves to die because they can't afford insulin or because they're too scared of bankruptcy to seek medical attention. If you show up at my doorstep starving or injured, I am not going to ask for papers before I help you. Conservatives struggle with this idea. Elon Musk seems to think this idea and my comments are 'suicidal empathy.' Illinois Republicans were so incensed that my campaign office stocks food, clothes, and other resources for whoever needs them, that they thought I was somehow breaking the law. But in most other wealthy countries, this mindset is barbaric. In much of the rest of the world, if you need care, you get it. In fact, I have needed to see an emergency doctor in three foreign countries since I was a kid and all of those visits cost less than any urgent care clinic visit I've had in the United States. But when you say any of this, the Republican instinct is to ask, 'How will we pay for this?' The answer is pretty simple and we've known it for a long time. Universal, single-payer healthcare—a system where our tax dollars pay for our healthcare without the private insurance middleman—would actually save us money and lead to better health outcomes. We save lives, reduce waste, and guarantee a baseline of human dignity. Of course, predatory insurance companies would lose the ability to profit off of our basic existence, but that's a sacrifice we should all be willing to make. One of the main reasons I'm running for Congress is because our leaders have conditioned us into thinking we don't deserve good things, especially if we aren't rich. But we do. You do. Every American deserves to afford housing, groceries, and healthcare with money left over to save and spend. We deserve to thrive, not just survive. And every single human being in every single country deserves to know that they can find the help they need on the worst day of their lives, when they are at their weakest and most vulnerable. For most Americans this concept isn't hard to grasp, but when it comes to Elon Musk and right-wing pundits, they simply can't fathom having even an ounce of basic humanity.
