You’d better know this. 🤔

If you often find yourself sticking one leg out from under the covers to fall asleep, you’re not alone—and there’s actually a **scientific explanation** behind this common habit.

According to **sleep researchers**, this behavior is linked to how the body regulates **temperature**—a crucial factor for falling asleep.

> “To sleep, we must release internal heat through a process called **vasodilation**,” explains **María José Martínez**, coordinator of the Chronobiology group at the **Spanish Sleep Society**.

Much like an engine that overheats after running all day, the body needs to “cool down” before it can rest. As bedtime approaches, your body begins lowering its **core temperature**. To do this, **blood capillaries expand** near the skin’s surface—especially in the **hands and feet**—allowing heat to escape.

By **sticking one foot out** of the blanket, you’re helping your body release excess warmth, making it easier to drift into sleep.

This cooling mechanism is especially visible in **babies**, whose **red, warm ears and noses** often signal they’re ready for bed.

In short, when your body’s trying to cool off, extending a foot outside the covers helps speed up the process—creating the ideal conditions for restful sleep.

—

### 💤 Tips for Better Sleep

Experts at the **Mayo Clinic** recommend a few additional habits to improve sleep quality:

* **Stick to a schedule:** Aim for **7–8 hours** of sleep each night, going to bed and waking up at the same time.
* **Mind your meals:** Avoid heavy dinners or going to bed hungry. Finish eating at least **2 hours before bedtime**.
* **Create a calm environment:** Keep your room **cool, dark, and quiet**. Limit **screen time** before bed.
* **Nap wisely:** If you nap, keep it under **one hour** and avoid late-afternoon naps.
* **Stay active:** Regular **exercise** promotes better rest, but not too close to bedtime.
* **Manage stress:** Try relaxing routines like journaling, stretching, or deep breathing before bed.

So, the next time you catch yourself with one leg out of the covers, remember—it’s not just comfort; it’s **biology at work** helping you sleep better.