You’ve probably done it without thinking — stuck one foot out from under the blanket to cool down at night. But this common habit isn’t just for comfort. Science shows it’s an easy, natural way to help your body fall asleep faster.
Why it works
Before sleep, your core temperature drops as part of your circadian rhythm — a process tied to melatonin release. To cool down, your body moves warm blood toward the surface, especially your hands and feet. When your feet are exposed to cooler air, they act like heat vents, releasing excess warmth and helping you drift off.
Feet: built-in cooling tools
Your feet contain special blood vessels called arteriovenous anastomoses that release heat quickly. Sticking one foot out creates a simple, adjustable cooling system — like cracking a window in a warm room.
The sleep connection
Studies show people with warmer hands and feet (a higher distal-to-proximal gradient) fall asleep faster. Exposing a foot boosts this effect instantly — no need to toss off all your covers or lower the thermostat.
Other cooling tips
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Take a warm bath 1–2 hours before bed to trigger cooling later.
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Keep your bedroom between 65–68°F.
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If your feet run cold, warm them before bed, then uncover as needed.
When it doesn’t help
If you have cold feet, poor circulation, or conditions like Raynaud’s, the foot-out trick may be uncomfortable. In that case, focus on gentle warmth instead. Ultimately, the goal is comfort — not perfection.