Why We Stick a Foot Out of the Bed

Many people have unique bedtime habits: a favorite pillow, a firm mattress, or complete darkness. Yet one common habit stands out—sticking a foot out of the sheets. Surprisingly, science explains why this simple action can improve sleep and overall health.

The Science Behind the Habit

This nightly habit relates to regulating body temperature. María José Martínez, coordinator of the Chronobiology group at the Spanish Sleep Society (SES), explains:

“To sleep, our body must expel internal heat through vasodilation.”

Think of the human body as a machine. After a long day, it overheats and needs to “air out” to rest properly. Vasodilation opens the blood capillaries in peripheral areas like the hands and feet, increasing skin temperature and releasing excess heat.

This is why we instinctively stick a foot out of the sheets—it helps cool the body and prepare for deep sleep.

Martínez notes this is easy to observe in babies: “When they’re sleepy, their ears and nose turn red and warm. They are vasodilating their peripheral areas to release heat and fall asleep.”

In short, exposing a foot—or other extremities—helps the body lower its internal temperature, allowing us to rest effectively.

Tips for Better Sleep

Quality sleep can be disrupted by stress, responsibilities, or illness. To improve your rest, follow these evidence-based habits recommended by the Mayo Clinic:

Stick to a Sleep Schedule
Aim for seven to eight hours of sleep each night. Consistency helps regulate your body’s internal clock.

Watch Your Diet
Avoid going to bed hungry or overly full. Skip heavy meals a couple of hours before bedtime.

Create a Restful Environment
Keep your bedroom cool, dark, and quiet. Limit screen time before bed and consider blackout curtains or earplugs.

Limit Daytime Naps
Short naps under an hour are fine, but avoid long or late-day naps that can disrupt nighttime sleep.

Exercise Regularly
Physical activity promotes sleep—but finish workouts at least a few hours before bedtime.

Manage Worries
Try to resolve concerns before bedtime. If that’s not possible, leave them outside the bedroom to maintain mental calm.

The Takeaway

Sticking a foot out of the sheets is more than a quirky habit—it’s your body’s way of cooling down and signaling readiness for sleep. Combined with healthy sleep practices, this small action can improve rest, energy, and overall health.