Warm Feet, Faster Sleep: How Socks Can Help You Drift Off
Could a simple pair of socks be the key too a better night’s sleep? According to recent research, the answer may be yes. As reported by The Washington Post a few days ago (https://www.instagram.com/reel/DPFDRYFgshE/?igsh=MXFjZmltaGRoMmExMg%3D%3D), warming your feet can actually help your body cool down, promoting sleep.
The science behind this seemingly counterintuitive effect lies in your body’s core temperature. Stefan Jongejan, a sleep expert at the University of Amsterdam, explains, “By wearing socks, the blood vessels in the skin of your feet dilate, making it easier for your body to lose heat. And a lower body temperature is beneficial to fall asleep. If the core temperature of your body drops,a signal is steered to sleep.”
This principle isn’t limited to socks. Jongejan also suggests that stepping out of a warm bath approximately 90 minutes before bedtime can achieve a similar effect. “Your body temperature rises,but as soon as you get out of bath,your temperature drops very quickly again.that rapid fall can help to get to sleep more easily.”
previous research, published on PubMed (https://pubmed.ncbi.nlm.nih.gov/31102877/), indicates that utilizing this method can lead to falling asleep approximately nine minutes faster and improved sleep efficiency - the ratio of time spent asleep versus time spent in bed.
though, experts caution that warm feet are just one piece of the puzzle. Margreet Harskamp, a sleep expert at the Amsterdam UMC, emphasizes the importance of a cool sleep habitat. “A cool room is at least as important.The ideal temperature is between 16 and 18 degrees, but many peopel have the heating too high at night. A too hot bedroom can have the opposite effect.”
harskamp also highlights the role of pre-sleep routines. “Avoid screens in the last hour, so that the production of the sleep hormone melatonin in your body is not suppressed,” she advises. “Read a book, listen to quiet music or do a relaxing game. Everything that helps your head to calm your head contributes to a better night’s sleep.”
Ultimately, Jongejan stresses the importance of relaxation. “everything that can cause excitement ensures that you remain ‘on’. If you start gaming, watching an exciting film or, for example, still have too much work in your head: that all makes your brain too active, making it difficult for you to fall asleep.” The key to falling asleep quickly and easily is letting go of stimulating facts – with or without socks.
researchers at the University of Amsterdam have developed a new device, the result of twelve years of research, designed to promote deep, uninterrupted sleep. The device is expected to be available on the market within two years.
