Rubbing your feet together, sometimes called “cricketing,” is a common habit many people adopt to help them drift off to sleep. This simple, rhythmic motion connects to established principles in sleep science, primarily related to the body’s temperature regulation and the innate need for sensory comfort before rest. Its effectiveness touches on both the physiological processes that govern sleep onset and the psychological techniques people use to quiet a busy mind.
The Role of Feet in Body Temperature Regulation
Initiating sleep requires a slight drop in the body’s core temperature, which typically decreases by about one to two degrees Fahrenheit before and during sleep. The feet and hands are specialized areas for heat exchange due to structures called arteriovenous anastomoses, which link arteries and veins directly. These structures can dilate significantly to increase blood flow to the skin’s surface, acting like radiators to dump excess heat from the core.
This process of selective dilation in the extremities, known as distal vasodilation, is a primary predictor of how quickly a person falls asleep, or their sleep-onset latency. Studies have shown that warm feet, which indicate this increased blood flow and heat loss, promote the rapid onset of sleep. Rubbing the feet together can mechanically encourage blood circulation and slightly warm the skin surface through friction, facilitating this necessary heat redistribution.
By warming the feet, the body is signaled to open these specialized blood vessels, helping to reduce the overall core body temperature. The degree of blood vessel dilation in the hands and feet is a more reliable predictor for falling asleep quickly than the core body temperature itself. Even passively warming the feet with socks has been shown to shorten sleep onset latency.
Sensory Input and the Calming Effect
Beyond the physical effects on circulation, the act of rubbing the feet together provides a psychological benefit. The repetitive, rhythmic motion offers a form of mild tactile stimulation that serves as a simple focus point. This focused habit helps distract the mind from the racing thoughts often associated with cognitive arousal, a common barrier to falling asleep.
This self-soothing behavior may also help activate the parasympathetic nervous system, commonly known as the “rest and digest” system. Activating this system shifts the body away from the “fight or flight” response, signaling to the brain that it is safe to relax and slow down. The repetitive motion can lead to the release of neurotransmitters, such as oxytocin, which is associated with decreased stress and a sense of well-being.
Stimulation of the sensitive nerve endings in the feet may also act as a form of reflexology or gentle massage, further promoting a relaxed state. This activation of the body’s calming system helps to lower stress hormones and heart rate, preparing the body for a smooth transition into sleep. The sensory input provides comfort and reduces tension.
The Verdict and Maximizing the Practice
Rubbing the feet together is an effective and harmless technique that can help some people fall asleep faster. Its success is rooted in the dual benefits of enhancing the body’s heat-loss mechanism and providing a self-soothing, rhythmic sensory distraction. The friction helps encourage the vasodilation needed to drop core body temperature, while the movement offers a psychological anchor to reduce cognitive arousal.
Maximizing the Practice
To maximize the benefits, ensure your feet are not cold before you begin. Rubbing cold feet will not be as effective as the vessels are likely constricted. You can warm your feet slightly with a warm washcloth or a warm foot bath before getting into bed to encourage the necessary vasodilation. Combining the rubbing with slow, mindful breathing can further engage the parasympathetic nervous system, reinforcing the calming effect.