Who has never experienced the frustration of turning over in bed with frozen feet, unable to fall asleep? An apparently trivial problem that hides complex physiological mechanisms, now confirmed on a scientific level. Researchers at the Netherlands Institute for Neuroscience have shown that sleep deprivation creates a dissociation in body thermoregulation, with accentuated heat loss from the feet and heat conservation from the hands.
The science behind cold feet
A study published by the University Hospital of Basel is revealing: the average time to fall asleep with warm feet is ten minutes, which rises to 25 minutes for subjects with cold feet. The difference lies in the peripheral blood circulation which influences the messenger substances responsible for sleep.
The body naturally works to lower core temperature during the night as part of the circadian rhythm, our internal body clock that manages the sleep-wake cycle. When your feet are cold, however, the body sends more blood to the central areas to protect the vital organs, paradoxically increasing the internal temperature and making it difficult to fall asleep.
The foot bath: ancient wisdom confirmed by modernity
The most effective remedy comes from popular tradition: the evening foot bath with hot water. Warm water promotes vasodilation, improving blood flow and relieving muscle tension. This ancient practice, already used by the Greeks and Romans, today finds scientific confirmation.
To prepare a perfect foot bath you need few elements: a large basin in which to immerse your feet up to the ankles and water at a temperature between 37 and 39 degrees. The recommended duration varies between 10 and 20 minutes. To enhance the relaxing effect, you can add coarse salt, which uses osmotic properties to deflate the feet, or a few drops of lavender essential oil.
Other natural remedies to warm your feet
A Korean study published in 2018 showed that wearing socks to sleep in a cold environment reduced falling asleep time by 7.5 minutes on average, increased total sleep time by 32 minutes, and reduced nighttime awakenings by 7.5 times. The socks keep your foot temperature 1.3 degrees higher while you sleep.
Before putting on socks, a foot massage with a moisturizing cream further stimulates circulation, with the movement starting from the toes towards the heel, in order to reactivate the extremities first and then the areas with the greatest blood flow. If you prefer more immediate methods, you could heat the socks with a hairdryer before wearing them and you will get instant relief.
The Kneipp method: the alternation that awakens circulation
For those who want more lasting results, the foot bath alternating between hot and cold water stimulates the immune system and has a detoxifying effect. The technique involves five minutes in hot water followed by two-three minutes in cold water, repeated for three cycles: the thermal contrast alternates vasodilation and vasoconstriction, training the blood vessels to respond better to thermal stimuli.
When the problem requires medical attention
If your feet feel consistently cold even in warm environments, there may be an underlying circulatory problem. People with vasospastic syndrome have cold hands and feet with abnormal vasoconstriction after exposure to cold, exhibiting significantly prolonged sleep latency both at the onset of night sleep and after nocturnal disturbances.
The evening foot bath therefore represents much more than a simple grandmother’s remedy. It is a scientifically validated practice that acts on body thermoregulation, promotes relaxation and prepares the body for rest. In an era dominated by sleeping pills and supplements, rediscovering these simple gestures means recovering a natural relationship with one’s well-being. Ten minutes of hot water to gain hours of restful sleep: a minimum investment for maximum benefits.
