Everyone has their own bedtime quirks—some need a specific pillow, others can only sleep in total darkness. But one common habit puzzles many people: sticking a foot out from under the sheets. It might look random, but according to sleep experts, this small move actually helps your body rest better.

The Science Behind the Habit

This habit has everything to do with temperature regulation.
María José Martínez, coordinator of the Chronobiology group at the Spanish Sleep Society, explains that to fall asleep, the body needs to release internal heat through a process called vasodilation. This happens when blood vessels in the hands and feet expand, allowing excess heat to escape.

By cooling down, your body signals the brain that it’s time to sleep. Sticking a foot out helps this process happen faster and more efficiently—almost like hitting your body’s internal “sleep switch.”

Interestingly, babies naturally do this too. Their ears, noses, and tiny hands often feel warm as they release heat to prepare for rest. Adults experience a similar benefit when a foot peeks out from under the blankets.

How to Get Even Better Sleep

While the “one-foot trick” can help you drift off faster, experts recommend pairing it with other science-backed sleep habits for the best results:

• Stick to a consistent schedule — go to bed and wake up at the same time each day.
• Aim for 7–8 hours of sleep each night.
• Keep your bedroom cool, dark, and quiet.
• Avoid heavy meals or caffeine before bed.
• Exercise earlier in the day to help your body wind down naturally.
• Calm your mind by journaling, meditating, or limiting screen time before bed.

A Small Habit, Big Impact

It may seem like a funny quirk, but sleeping with one leg outside the sheets reflects your body’s natural effort to cool itself and prepare for deep rest. Combined with healthy sleep routines, this simple action can lead to better sleep quality, improved energy, and overall well-being.

So the next time you catch yourself doing it, don’t pull that leg back in—you’re just helping your body sleep smarter.