Do you stick your foot out from under the covers while you sleep? Scientists have no doubts. This is an important sign from the body

If you are a person who has trouble falling asleep, you have probably tried many tricks to fall asleep as quickly as possible. Some people use a special pillow for cuddling, take a warm bath before going to bed, and still others need to create the perfect pillow for sleeping. But there is one thing that almost everyone does, mostly unconsciously. It’s about sticking one foot out from under the covers.

Why do you put one leg outside the covers at night? The protruding foot is our natural thermostat

There is scientific justification for removing one foot from under the covers while sleeping. This inconspicuous and often unconscious movement helps regulate body temperature. The effect is related to the body’s natural cooling process just before falling asleep, which affects the comfort and quality of sleep. Natalie Dautovich, a psychology professor at the University of Alabama, spoke to the magazine to explain why it works. – Temperature and sleep are closely related. When we sleep, both the temperature of our skin and brain changes. More specifically, brain and skin temperatures drop during NREM sleep, and brain temperatures increase during REM sleep, she noted.

• Our feet have special connections (arteriovenous anastomoses) connecting arteries and veins. When we are hot, they open, allowing more blood to flow. Thanks to this, the body cools down faster. When falling asleep, this is important because body temperature directly affects the quality of sleep.
• When we fall asleep, our body becomes cooler. Cooling itself reaches its lowest point during the deepest phase of sleep. For this reason, experts recommend a warm bath before going to bed. The evaporation of water will cause it to cool down faster, which will increase the feeling of drowsiness. A cup of hot tea or milk will work on the same principles.

What should I do to fall asleep quickly? Just taking your foot out from under the covers doesn’t help

To regulate your body temperature and thus ensure healthy sleep, more than just taking your foot out from under the covers will help. It is very important to ventilate the bedroom and relax before going to bed. Play calm music, take a regenerating bath or stop using your phone at least half an hour before going to bed. If we find it difficult to fall asleep, we can also use one of the breathing techniques that make falling asleep easier. One of them is the 4-7-8 method, which is really worth trying. It involves inhaling through your nose for four seconds, holding your breath for seven seconds, and exhaling for eight seconds.