Ellie Kemp
A doctor has explained that neglecting an unassuming body part could be the reason you're struggling to sleep.
Failing to get enough shut-eye can wreak havoc on our lives, from struggling to concentrate at work to negatively impacting our health.
Plummeting winter temperatures can make it all the more difficult to regulate our sleep schedule.
But there could be one surprising reason keeping you from drifting off at night, no matter how incredibly tired you might feel.
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Nightwear brand Pretty You London and biomedical scientist Dr Gareth Nye have explained more about the simple secret that could save your slumber.
You might think it's to do with the position you sleep in, and while that's a good guess, it's not actually the case here.
It's actually to do with the temperature of your feet, of all things.
Perhaps you're one of those people whose feet constantly feel like blocks of ice.
Well, that can pose a major problem when it comes to winding down.
As Dr Nye explains, if your feet are cold, your body holds onto heat instead of releasing it, and this prevents the natural cooling that helps you drift off.
He added: "Cold feet can keep your body in alert mode. When your extremities are cold, blood vessels tighten to conserve heat for vital organs.
"This delays the natural cooling of your core temperature that signals bedtime. In short, cold feet trick your body into thinking it needs to stay awake and warm, not sleep."
So, the lecturer of Biomedical Science at the University of Salford says the simple act of keeping your feet warm all night might be the most effective way to fall asleep faster – and stay that way.
Better yet, there are multiple ways to keep your feet warm.
Dr Nye suggests warming your feet by wearing socks, using a warm foot bath, or a heating pad to fall asleep faster and stay asleep longer.
"A 2018 study found people wearing socks fell asleep about 7.5 minutes quicker, slept 32 minutes longer, and woke up less often compared to those without socks," he said.
Explaining the science behind the move, Dr Nye adds that when your feet warm up, the blood vessels in them widen.
This helps move heat from your core to your extremities, which actually lowers your core body temperature, a key signal your body uses to start sleep.
"Warm feet also feel soothing and reduce stress, making it easier to relax," he said.
The idea of wearing socks to bed might not float your boat, but turns out the fabric you choose can make all the difference.
Phoebe Street, brand marketing manager and sleep expert at Pretty You London, says natural fabrics like cashmere and bamboo are the best choices for both socks and pyjamas.
She explained: "They’re breathable and help regulate temperature so that you won’t overheat during the night."
Dr Nye backs this up, adding: "Wearing socks to bed can improve circulation and help regulate body temperature.
"But void socks that are tight or restrictive, as they can reduce blood flow."
So, keeping your feet warm, but your bedroom cool - between 60 and 64 F (16 and 18 C) can make all the difference.
"This combination helps your core temperature drop while keeping you comfortable," Dr Nye said. "It’s the perfect recipe for better sleep."