Expert reveals: Exposing feet from blankets can really improve sleep

1、 Why do you always unconsciously stretch your feet out of the blanket while sleeping?

I believe many people have done this before, covering their bodies while sleeping with only their feet exposed outside the blanket or covering them well before bedtime, only to find their feet outside the blanket when they wake up. Some people even say that this practice is beneficial for improving insomnia, is this true?

The reason for this phenomenon is that the human body temperature regulation system is functioning. When sleeping, the body temperature keeps rising under the blanket, and the body unconsciously extends its feet to dissipate heat.

Since that's the case, why not just lift the blanket? This is because when the body is in a state of being covered with a blanket and not covered with a blanket, generally only a temperature drop of 1 degree Celsius is needed to enter good sleep. If the blanket is not covered, it is easy to wake up from the cold. At this time, exposing the feet to dissipate heat can achieve the goal. Therefore, exposing the feet can indeed improve sleep.

Dr. Wang Xinxing from the Traditional Chinese Medicine Department of Youxian District People's Hospital in Mianyang City stated in an article that "Traditional Chinese Medicine believes that sleep is directly related to the liver.

The liver belongs to the organs of Jueyin and is responsible for the meaning of containment. After falling asleep, blood and soul will flow back into the liver, and the burden on the liver will increase to a certain extent, especially from 1 to 3 in the morning. If blood or soul cannot directly return to the liver, it is easy to induce a series of sleep problems.

Exposing your feet while sleeping can help promote sleep, provide sufficient rest for the liver to some extent, and help the body better regulate body temperature, which is very beneficial for health.

Although exposing your feet while sleeping can promote sleep, there are 5 types of people who need to pay attention to keeping their feet warm:

Cold constitution: These people easily feel cold hands and feet in daily life, and exposing their feet during sleep is not conducive to maintaining body temperature, which can easily affect normal sleep.

Arthritis patients: Patients with arthritis are very sensitive to temperature changes, and keeping their feet warm can alleviate joint pain and discomfort.

Menstrual/Pregnant Women: During these two stages, women's bodies are more sensitive, and keeping their feet warm can help alleviate discomfort.

People with weak bodies/low immunity: These people are easily affected by the cold, and keeping warm can reduce the risk of catching colds and other respiratory diseases.

Elderly people: Compared to young people, the metabolism and temperature regulation ability of the elderly are relatively poor. It is especially important to pay attention to keeping the feet warm in daily life, which is beneficial for maintaining a comfortable and healthy body.

2、 Why do some people find it easier to fall asleep while wearing socks?

Some people think that sticking their feet out while sleeping makes it easier to fall asleep, but research has also shown that wearing socks can promote sleep quality.

A study published in the Journal of Physiological Anthropology suggests that wearing socks while sleeping is beneficial for improving sleep quality, increasing sleep efficiency by 7.6%, adding an average of 32 minutes of sleep time, and reducing the number of nighttime awakenings by an average of half.

Researchers explain that wearing socks can keep the feet warm and provide warm stimulation to the nerves and capillaries in the feet. At this time, the brain perceives the body to be very hot and spreads blood from the core area to various parts of the body by dilating blood vessels. After the core temperature drops, the body will quickly feel drowsy and the quality of sleep will also improve.

Dr. Zhang Lanfeng, director of the Preventive Medicine Center at Xiyuan Hospital of the Chinese Academy of Traditional Chinese Medicine, said that for people who have insufficient yang energy and often have cold hands and feet, wearing socks to sleep can indeed keep warm and improve sleep. But for some people who are older, less sensitive to neural perception, and prone to lower limb edema, wearing socks to sleep can actually affect normal blood circulation, leading to a decrease in sleep quality.

Regarding the issue of wearing socks, Japanese people with an average life expectancy of 84 years are particularly fond of wearing socks. They can hardly do without socks all year round, and even sleep without taking them off. Therefore, there is a saying that Japanese people's longevity is related to their love for wearing socks to sleep.

Firstly, wearing socks helps maintain warmth in the feet and promote blood circulation. Good blood circulation can improve sleep quality, which is a key factor in maintaining health and prolonging life. Therefore, from this perspective, there is a certain correlation.

But we cannot ignore other health habits of Japanese people either. For example, their dietary habits mainly consist of fish, vegetables, and whole grains, with low salt and low fat. This balanced diet pattern is extremely beneficial for cardiovascular health; In addition, the active lifestyle and strong medical resources of Japanese people are comprehensive factors contributing to their longevity.

3、 Four abnormalities in the feet, alert is a signal of illness

The feet are the furthest part of the body and are easily overlooked in daily life. But it is actually the "second heart" of the body, and many health problems can manifest from the feet. Pay more attention to observation in daily life, as these abnormalities in the feet are likely signals of illness.

1. My feet always feel cold

Frequent feeling of coldness in the feet is likely related to hypothyroidism. The thyroid gland is the main part that regulates metabolism, and insufficient secretion of hormones can lead to abnormal metabolism and temperature regulation functions. The body cannot produce enough heat, resulting in cold hands and feet all year round. In addition to hypothyroidism, cold hands and feet may also be associated with arterial occlusion, diabetes and other diseases.

2. Swelling of ankle

When the heart function is abnormal, it can affect the blood circulation throughout the body, causing a large amount of blood to be unable to flow back to the heart and accumulate in the periphery, leading to abnormal edema in the body. The edema that usually occurs in heart failure occurs at the lowest point of the body, with swelling in the back when lying down and swelling in the ankles when standing.

3. The toes are round and flat

When this symptom occurs, one should be alert to the possibility of lung cancer or heart disease. Diseases such as pulmonary fibrosis and lung cancer can cause a large amount of blood to flow to the end of the limbs, resulting in abnormal tissue expansion, manifested as round and flat toes. This phenomenon is clinically known as clubbing.

4. Numbness of legs and feet

Unexplained leg numbness, which lasts for a long time, requires high vigilance, and may be related to lumbar spondylosis, cerebral infarction, diabetes peripheral neuropathy and other diseases.

Whether to expose your feet while sleeping depends mainly on your personal situation. If you often suffer from insomnia and feel hot, you may want to try this method, which may help improve your sleep quality.

Source: 39 Health