12 October 2023 , 10:02
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We've all had that feeling of restlessness at night, not being able to sleep because the temperature's just not quite right – but one expert reckons that many of us would fall asleep faster by keeping our feet toasty.
People who wore socks to bed or used other foot-warming methods fell asleep faster and stayed asleep longer, according to some studies, says the National Sleep Foundation in Virginia. And Dr Biquan Luo, a biomedical scientist based in San Francisco, told Fox News why making sure your feet are warm can help you get a greater quantity and quality of sleep.
Core body temperature plays a crucial role in regulating the sleep-wake cycle, Luo noted. She explained: "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.
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Using a hot water bottle before bed could aid a peaceful sleep (stock photo) (Getty Images/Science Photo Library RF)"As we sleep, our core temperature naturally drops as part of our circadian rhythm," she said. "This decline starts at the beginning of sleep and reaches its lowest point during the early morning hours. Decrease of the core body temperature helps the body fall and stay asleep."
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Using a heating pad, taking a warm bath, using a foot spa or wearing warm socks — can dilate the blood vessels in the feet, causing them to expand and hold more blood, Luo explained. That dilation 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.
The doctor added that sensation of warmth on the feet can be soothing and relaxing, making it easier to unwind and fall asleep, and it can also help people who have poor circulation, as reduced blood flow to the hands and feet can lead to cold and numb sensations.
Therefore, gently warming the feet can provide relief by increasing blood flow and alleviating discomfort, further helping them fall asleep. Although warming the feet helps give better sleep, it's not likely to be for everyone as 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, Luo suggested some caution to prevent discomfort or injuries from overheating. The elderly, in particular, have a decreased heat perception, making them especially vulnerable.
So, warming the feet before sleep can be a helpful for better sleep for some people, but it's also important to pay attention to your individual comfort and sleep preferences," the doctor said. And if you have ongoing concerns about your sleep, don't hesitate to seek medical advice.