Everyone has unique bedtime habits — from hugging a favorite pillow to arranging the blankets just right. Yet one small behavior stands out as both common and surprisingly beneficial: sleeping with one foot outside the covers. While it may seem like a harmless quirk, research shows that this simple action can actually help the body relax and achieve deeper rest.
According to María José Martínez, coordinator of the Chronobiology group at the Spanish Sleep Society, the body naturally cools down before falling asleep through a process known as vasodilation. This occurs when blood vessels in the hands and feet expand, releasing excess heat. Extending a foot beyond the blanket helps speed up that cooling process, signaling the brain that it’s time to sleep. Interestingly, babies display similar patterns when their bodies prepare for rest, showing that temperature regulation is an instinctive part of the sleep cycle.
To make the most of this natural mechanism, experts recommend creating an environment that supports healthy sleep. A cool, quiet, and dark bedroom encourages temperature regulation, while maintaining a consistent bedtime routine helps synchronize the body’s internal clock. Avoiding heavy meals late in the evening and limiting caffeine or screen exposure can also improve overall rest.
So, the next time you drift off with one leg outside the sheets, know there’s real science behind it. This small habit helps your body regulate temperature and settle into restorative sleep. Combined with mindful bedtime practices, it’s a simple yet effective way to wake up feeling refreshed and energized.