When it comes to sleep, we all have our quirks—some of us need total silence, while others drift off to the sound of a fan or podcast. Some can’t sleep without a mountain of pillows, while others rely on their trusty weighted blanket. But there’s one surprisingly common habit that many people across cultures and continents seem to share, even without realizing it:

Sticking one foot out from under the blanket.

It might feel like a small, unconscious move, but science says it’s more than just a personal preference. This quirky little habit actually has a biological purpose—and it’s closely tied to how our bodies prepare for deep, restful sleep.

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The Science Behind the “One Foot Out” Trick

According to sleep scientists, uncovering a foot while sleeping isn’t just random or cute—it’s part of your body’s built-in thermoregulation system.

“In order to fall asleep, we need to expel internal heat through a process called vasodilation,” explains María José Martínez, coordinator of the Chronobiology Group at the Spanish Sleep Society.

Vasodilation is the widening of blood vessels, which helps increase blood flow to the skin. This allows excess body heat to escape more efficiently—kind of like letting steam out of a pressure cooker.

In short, your body needs to cool down in order to switch into sleep mode. And one of the fastest ways it does that? Releasing heat through your extremities—especially your feet and hands.

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Why the Foot Specifically?

The feet are especially good at releasing heat. Why? Because the skin on your feet contains numerous blood vessels, has minimal fat insulation, and is more exposed than other parts of the body. This makes your feet the perfect natural vents for cooling down.

When you stick one foot out from under the covers, you create a temperature escape hatch. It allows your body to lower its core temperature more quickly, which helps trigger sleepiness. This process sends signals to your brain that it’s time to shut down for the night.

In fact, this habit might be more widespread than we think. Some surveys suggest that more than half of adults admit to doing it regularly—even if they’re not entirely sure why.

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Even Babies Do It

According to Martínez, this instinctive behavior isn’t something we pick up as adults—it starts much earlier in life.

“When babies are sleepy, you’ll often notice their ears, cheeks, and noses turn red and feel warm. That’s vasodilation in action—they’re releasing heat through peripheral areas to prepare for sleep,” she says.

So if you find yourself kicking off the covers or sticking a leg out at night, you’re not weird—you’re just following a biological instinct that’s been with you since birth.

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Want Better Sleep? Try These Science-Backed Habits

While sticking your foot out can certainly help, it’s only one piece of the puzzle. Experts say quality sleep comes from a combination of good habits and a sleep-supportive environment.

Here are some foundational tips, as recommended by the Mayo Clinic and sleep researchers:

1. Stick to a Consistent Sleep Schedule

Go to bed and wake up at the same time every day—even on weekends. Your internal clock (circadian rhythm) thrives on routine, and irregular sleep patterns can throw it off balance.

2. Watch What (and When) You Eat and Drink

Avoid heavy meals, caffeine, and alcohol within 3–4 hours of bedtime. These can disrupt your ability to fall or stay asleep. A light, sleep-friendly snack—like a banana or a small handful of almonds—is okay.

3. Optimize Your Sleep Environment

Your room should be cool, quiet, and dark. Use blackout curtains, earplugs, or a white noise machine if needed. Consider setting the thermostat between 60–67°F (15–19°C)—the ideal range for sleep, according to experts.

4. Limit Naps

Short naps can be refreshing, but long or late naps may interfere with nighttime sleep. Aim for 20–30 minutes earlier in the day if you need a power nap.

5. Move Your Body

Exercise regularly—just not too close to bedtime. Physical activity helps you fall asleep faster and stay asleep longer. The best time? Late morning or early afternoon.

6. Unplug and Decompress

Exposure to screens can suppress melatonin, the hormone that regulates sleep. Try turning off devices at least an hour before bed. Instead, try reading, meditating, or journaling to calm your mind.

7. Manage Stress

Chronic stress or racing thoughts can make sleep elusive. Consider relaxation techniques like deep breathing, guided imagery, or even writing down your thoughts before bed to “clear the mental clutter.”

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Final Thoughts: Your Body Knows What It’s Doing

So the next time you find yourself poking a foot out from under your comforter, don’t overthink it. You’re not being strange—you’re being smart. That little act of temperature regulation is your body’s quiet way of saying, “Let’s get some rest.”

Our bodies are smarter than we often give them credit for. Sometimes, better sleep doesn’t require fancy gadgets or complicated routines—just a small adjustment, like sticking out a foot.

So go ahead, embrace it. One foot out, deep breath in—sweet dreams ahead.