When it comes to improving sleep, there are plenty of widely known tips that we often hear about, such as maintaining a regular bedtime, using blackout curtains, and avoiding electronics as you wind down. However, one less common idea that can help you get more sleep – and better sleep – is warming up your feet. Various studies have shown that people who wore socks to bed or used other foot-warming methods fell asleep faster and stayed asleep longer, according to the National Sleep Foundation in Virginia.
Dr. Biquan Luo, a biomedical scientist based in San Francisco, shared her insights into why warming your feet can help you get more sleep – and better sleep. She explained that warming the feet can have a positive impact on sleep for many people, primarily because of its effect in promoting lower core body temperature and relaxation.
Core body temperature plays a crucial role in regulating the sleep-wake cycle. According to Luo, “As we sleep, our core temperature naturally drops as part of our circadian rhythm. This decline starts at the beginning of sleep and reaches its lowest point during the early morning hours. The decrease in core body temperature helps the body fall and stay asleep.”
Warming the feet can dilate the blood vessels in the feet, causing them to expand and hold more blood. This allows more blood to flow from other parts of the body to the feet, helping to dissipate body heat and lower the core body temperature. You can warm your feet using a heating pad, taking a warm bath, using a foot spa, or wearing warm socks.
The sensation of warmth on the feet can be soothing and relaxing, making it easier to unwind and fall asleep. Additionally, warming the feet can provide relief for individuals with poor circulation, as it increases blood flow and alleviates discomfort.
However, it’s important to note that individual preferences vary. Some people may prefer cooler feet when they sleep and find that warming their feet disrupts their sleep. For those who decide to try warming their feet before bed, it’s crucial to avoid discomfort or injuries from overheating, especially for the elderly who may have a decreased heat perception.
In summary, warming the feet before sleep can be a helpful tip for potentially better sleep, but its effectiveness may vary from person to person. It’s important to pay attention to your own comfort and sleep preferences. If you have concerns about your sleep quality or maintaining the right temperature for sleep, don’t hesitate to consult with a healthcare professional for personalized advice.
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Melissa Rudy is the health editor and a member of the lifestyle team at Fox News Digital.
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