We are always intrigued by how our bodies work. So, when we chanced upon a so-called “highly effective” method to sleep better, which includes dangling or exposing one foot outside your blanket at night, we wanted to know more: What exactly is it, and does it even work?
With a yes, Dr Sheetal Goyal, consultant neurologist, Wockhardt Hospitals, Mumbai Central, said sleeping with one foot outside the blanket can genuinely help improve sleep quality, and there’s science to back it. “The feet contain specialised blood vessels that help regulate body temperature. When a foot is exposed, it allows excess heat to escape, lowering the body’s core temperature, a natural signal that tells the brain it’s time to sleep,” said Dr Goyal.
This temperature reduction is crucial because the body needs to cool down slightly to transition into deeper stages of sleep.
This cooling also supports melatonin production, the hormone that helps control the sleep-wake cycle. “It’s a small but scientifically-backed sleep hack, especially helpful in warm environments,” Dr Goyal added.
Dr Hiran S. Reddy, consultant physician, diabetologist, and critical care specialist, Gleneagles Hospital, Lakdi Ka Pul, Hyderabad, also noted that this phenomenon, known as thermoregulation, is the body’s natural process of maintaining a stable core temperature.
“The soles of the feet have numerous blood vessels and minimal hair, making them efficient zones for heat exchange. When one foot is uncovered, excess body heat dissipates through these vessels, promoting a slight drop in core body temperature,” Dr Reddy said.
How do you get a good sleep? (Photo: Pixabay)
Moreover, this simple action triggers a calming signal to the brain, aligning with the body’s circadian rhythm and encouraging melatonin production—the hormone responsible for sleep. “Research in sleep medicine supports that even minor skin cooling can facilitate faster sleep onset and deeper rest,” said Dr Reddy.
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Who is it for?
Dr Reddy says that individuals struggling with night sweats, overheating, or insomnia may find this technique surprisingly effective. “It’s a natural, non-invasive strategy to improve sleep hygiene without medication. So yes, dangling one foot outside your blanket isn’t just quirky, it’s medically sound,” said Dr Reddy.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
