2 days ago
Scientists reveal foot hack that's guaranteed to help you fall asleep
Scientists have revealed a foolproof method involving your foot to help you drift off.
An Instagram post went viral after recommending struggling sleepers to try dozing of with one foot outside the covers, citing a major anthropological analysis.
The post read: 'A fascinating 2023 study published in the Journal of Physiological Anthropology has confirmed that sleeping with one foot outside the blanket isn't just a quirky habit - it's a legit sleep hack.'
Try this! If you're struggling to fall asleep, scientists have discovered a simple foot-based hack that can help you drift off faster
While this sounds simple, research has shown that the change really can make a big difference to your quality of sleep.
The reason the unusual trick works is because a reduction in core body temperature is one of the key signs that tells your body it's time to fall asleep.
As the body's temperature falls, a signal is sent to your brain, triggering the production of melatonin - a chemical that eases the body to sleep and regulates the circadian rhythm.
In the viral post, which was shared by Biohack Yourself Media, the caption reads: 'The soles of your feet have special blood vessels designed to dump heat fast.
'Exposing just one foot to cooler air helps lower your core body temperature.'
Dropping your core body temperature will raise your melatonin levels and reduce the time it takes to fall asleep as well as improve overall sleep quality.
Commenters shared the success they have had using this simple hack.
One wrote: 'I do it always. Usually the whole one leg.'
Another added: 'I've been doing this my whole life.'
However, some commenters pointed out that sleeping with a foot out of the duvet triggered an irrational fear.
As one commenter wrote: 'This is what a foot grabbing monster would say.'
'So the shadow man can pull me under the bed!!! Nice try but I don't think so,' another chimed in.
While another asked: 'Who wrote this, the boogie man?!'
Others had more practical concerns about sleeping with their leg exposed to the open air.
A commenter complained that this might work fine 'until the mosquitos attack'.
Another added that this is a good plan 'unless you have a cat'.
While some people might not like the idea, science shows that keeping your feet cool really is one of the best ways to drift off.
Although it isn't clarified in the post, the 2023 paper mentioned is likely a study conducted by Japanese researchers on the effects of bathing before bedtime.
This study found that having a long, hot bath before getting into bed significantly improved sleep duration and sped up falling asleep.
This might sound counterintuitive, but it is the total drop in core body temperature which causes the body's sleep reaction and not just being cold.
By temporarily raising the core body temperature one to two hours before bed, you can create a bigger change and a more powerful sleep reaction.
Getting your skin hot in the bath triggers a process that causes blood to rush to veins near the surface of the skin in a process called vasodilation.
When you get out of the bath, more blood will be running through the exposed veins on your feet, allowing for even faster cooling.
One 2023 study conducted by Chinese researchers recommended that taking a 24-minute footbath at 108F before bed was the optimal way to increase sleep quality.
Keeping your feet exposed afterwards allows for even faster cooling and a greater sleep reaction.
But if you let your feet get too cold the blood will stop flowing to the surface - a process called vasoconstriction - and the cooling process will be inhibited.
Some studies have even recommended wearing socks to bed in order to maintain vasodilation and keep the core body temperature cool.
A study conducted by Korean researchers found that participants slept significantly better and fell asleep faster while wearing warming socks.
On average this led to participants getting 30 minutes extra sleep per night and falling asleep 7.5 minutes quicker.
