I always used to sleep with one foot sticking out of the duvet – until I learned this one thing from sleep experts

Do you stick one foot out of the duvet at night? If so, you're not alone. According to recently published research, over a third of British sleepers adopt this nighttime sleeping habit.

I was certainly one of those foot-sticker-outers until advice from a sleep expert changed my thinking.

As I learned, this common habit could actually be your body's signal that a few tweaks to your sleep setup are required. And as I discovered, a few simple changes can make all the difference to how well you rest at night.

When it comes to how to sleep better, this is what the experts want you to know.

Why we might stick one foot out of bed

A recent survey of 1,003 sleepers conducted by mattress retailer MattressNextDay found that 33% – or one in three people – sleep with one foot outside of the duvet during hot weather.

And according to sleep therapist Natalie Pennicotte-Collier, resident sleep expert at MattressNextDay, it is one of the few widely used sleep “hacks” that is supported by peer-reviewed science.

'Your body needs to drop its core temperature by one to two degrees Celsius to initiate and maintain healthy cycles of sleep,' explains Natalie.

However, if your sleep environment is too warm, 'your body’s natural cooling mechanisms struggle to release excess heat,' says Natalie. 'This trapped heat can make it harder to fall asleep and stay asleep, disrupting your normal sleep routine. However, your feet can provide a surprisingly effective solution.'

Why? Because 'your feet and ankles contain specialised blood vessels that help regulate body temperature by releasing excess heat,' shares Natalie.

'When you expose your feet to cooler air, you increase heat loss through the skin and help your body cool itself more effectively.'

This is why sleeping with one foot outside of the duvet is a science-backed solution to help us to fall asleep faster.

However, experts say that this sleep habit can also be indicative of a potential problem with our sleep setup.

The problem with sticking one foot out of bed

'When you’re too hot in bed, sticking one foot out of the duvet can certainly help combat this,' explains Chris Tattersall, sleep expert and managing director of natural sleep specialist Woolroom. 'This habit allows heat to escape from your body and helps to regulate your temperature.'

'However, if you're finding that you're having to do this frequently, it's worth considering your sleep environment as a whole,' says Chris.

That's because sticking a foot out of bed indicates your body is too hot, and often the cause of that overheating is our bedding, mattress, or both.

'If you're surrounded by synthetic fibres in your mattress, duvet and pillows, then you'll likely be getting hot and clammy due to the fibres trapping heat and moisture,' explains Chris.

That's because synthetic fibres, such as foam, memory foam, and polyester, lack breathability, and when air can't flow around your body, it tends to overheat. This can lead to a hot and sweaty night's sleep, and the need to stick one leg out from under the covers for some relief.

'To prevent overheating, the ideal solution is to opt for natural bedding fibres such as wool, which is naturally temperature regulating and moisture managing,' explains Chris.

'A recent study found that wool absorbed the least moisture and transported moisture 120% quicker than synthetic alternatives,' explains Chris. 'Wool bedding will therefore keep you cool, dry and comfortable all night long, even with your toes tucked under the duvet in a heatwave.'

The solution

As Ideal Home's Sleep Editor, I certainly found I stopped sticking my foot out from under the covers the moment I switched from synthetics to wool bedding.

In fact, I now swear by the bedding buys below. They've increased the breathability in my bed, which means a cooler sleep, and therefore a less disrupted night's rest.

After all, although we may not remember waking up to stick a leg out of bed, overheating lifts us out of deep sleep, so it can make us feel more tired and less well-rested in the morning.

However, it isn't just swapping to a wool duvet and switching to cotton or linen bedding that can make all the difference to getting a cooler sleep. Your sleep surface matters too.

'For people who naturally sleep hot, the sleep surface itself can become part of the problem because heat builds up underneath the body over several hours,' explains Natalie.

The solution? A pocket spring mattress filled with naturally breathable materials, such as wool, hemp, or cotton. Or, if you prefer a foam mattress, opt for one with cooling technologies added.

'A cooling mattress helps regulate temperature more consistently overnight,' says Natalie, 'rather than allowing heat and humidity to build up around the areas people overheat most, including the back, shoulders and hips.'

And if you don't have the budget to swap out your mattress for one of the best mattresses for hot sleepers right now, you could consider one of the best cooling mattress toppers instead.

These attach to the top of your existing mattress and add a breathable layer between your body and the mattress to help you sleep cooler.

A few simple swaps and sticking one foot out of the duvet could soon becme a thing of the past. And when that means a cooler, deeper, and more restorative sleep, I'm all for it.