Cold Feet at Night: Causes and What Really Helps

You are lying in bed, the rest of your body has long been warm, only your feet stay ice-cold and keep you from falling asleep. Cold feet at night are a widespread phenomenon, especially among women and during the cold season. In this guide we look at why this happens, when you should take a closer look and what you can do about it.

What lies behind cold feet at night

The feet are the furthest away from the heart, and their blood flow reacts sensitively to temperature and rest. When it gets cool or you lie relaxed in bed, the fine blood vessels in the skin and feet contract. In this way the body protects its vital core temperature in the trunk by throttling the blood flow to the extremities. Less warm blood in the feet means cold toes. This mechanism makes evolutionary sense, because the body would rather sacrifice the warmth in the toes than the warmth in the vital body core.

The switch into resting mode also plays a part: as you fall asleep, the body powers down, the circulation becomes calmer, and the muscle activity that generates heat during the day eases off. Some people naturally have a more sensitive vascular regulation and get cold hands and feet more quickly. Women are more often affected, among other reasons because they have on average a thinner layer of fat in the skin and a somewhat different heat regulation. Hormonal factors, stress, little exercise, tight socks or shoes that restrict blood flow during the day, low blood pressure and a slim build can all encourage cold feet. In the vast majority of cases the phenomenon is harmless and more of a nuisance than a cause for concern. Only rarely is there a circulatory, nerve or metabolic disorder behind it that needs to be checked.

When you should have it medically checked

Occasional cold feet are normal. You should seek medical advice if only one foot is permanently cold, pale or bluish, if pain, numbness, tingling or poorly healing wounds are added, if the feet turn white and then blue in the cold and hurt, or if cold feet suddenly appear as something new and persist. A check-up also makes sense with known pre-existing conditions such as diabetes, thyroid problems or vascular diseases. Such signs can point to circulatory, nerve or metabolic disorders and belong in the general practitioner's or specialist's practice. When in doubt, it is better to ask one time too many than to overlook a serious cause.

What you can do in everyday life

The most important thing is to stimulate circulation and to bring the feet into bed warm. A warm foot bath before going to sleep often works wonders: the warmth widens the vessels, and the feet stay warm for longer afterwards. An addition of ginger or rosemary can intensify the feeling of warmth. Contrast baths with warm and cool water train the vessels to widen and contract, and thereby strengthen vascular regulation in the long run.

Exercise is the best friend of warm feet. A short evening walk, toe gymnastics, foot circles, bouncing on tiptoes or rolling the feet from heel to toe get the circulation going and pump warm blood downwards. Cosy woollen bed socks are perfectly legitimate, but make sure they do not constrict. A hot-water bottle or a cherry-stone cushion at the foot of the bed also helps with falling asleep. A pre-warmed bed, for example with a hot-water bottle shortly before lying down, takes away the first shock of cold.

Over the course of the day it is worth building in plenty of movement, breaking up long periods of sitting and choosing loose socks and shoes that do not constrict. Anyone who sits a lot should get up regularly and move their feet. Smoking narrows the vessels and worsens circulation; giving it up does the feet noticeable good. Reducing stress and keeping firm sleep habits also help, because a relaxed, well-regulated circulation warms more evenly. Some people also swear by dry brush massages of the legs towards the heart to stimulate circulation.

Nutrition that supports

Warm meals and warming drinks in the evening, such as an unsweetened ginger or herbal tea, feel good subjectively and bring warmth from within. Spices such as ginger, chilli, cinnamon, cayenne and pepper are traditionally regarded as warming and are easy to work into your cooking. A warm soup in the evening is a simple classic.

Make sure you get an adequate supply of iron, because it plays a role in the transport of oxygen in the blood. Good plant sources are pulses, wholegrain, pumpkin seeds and green leafy vegetables, combined with foods rich in vitamin C such as peppers, citrus or berries for better absorption. Coffee or black tea with an iron-rich meal, on the other hand, somewhat inhibit absorption. Drinking enough keeps the blood flowing and the circulation stable. Blood pressure that is too low can encourage cold extremities; here it sometimes helps to drink enough spread over the day and to eat regularly. Alcohol only warms briefly, because it widens the skin vessels, and afterwards it tends to draw warmth away from the body, so in the evening it is better used sparingly.

Nutrients & plants with a connection

Some nutrients have an EU-recognised connection that is interesting in the wider context of cold feet:

• Iron contributes to normal oxygen transport in the body.
• Magnesium contributes to normal muscle function.
• Copper contributes to the normal function of the nervous system and to the protection of cells from oxidative stress.
• Vitamin C contributes to normal collagen formation for the normal function of blood vessels.
• Vitamin B12 contributes to normal red blood cell formation.

Traditionally, plants such as horse chestnut, sweet clover, ginger and rutin (from plants such as the Japanese pagoda tree) are used in connection with the legs, veins and circulation. Rutin is one of the secondary plant compounds that are traditionally associated with the vessels. Such nutrients and plants complement an active, circulation-friendly everyday life, they do not replace it. Anyone who eats a varied diet already covers most of these nutrients through their food.

How to arrange your sleep environment

Besides exercise and nutrition, the bed itself also decides over warm feet. A consistently cool bedroom is generally good for sleep quality, but ice-cold bedding intensifies the problem in the first few minutes. A hot-water bottle that you place at the foot of the bed shortly before going to bed creates a warm zone that the feet can find their way into. Breathable natural materials such as wool or cotton regulate moisture better than synthetic fabrics, because damp feet cool down more quickly. Make sure the duvet is not pulled too tightly at the foot of the bed, because trapped toes have poorer circulation. A small evening ritual with a warm foot bath, loose socks and a few minutes of foot gymnastics brings the body and circulation into a relaxed, evenly warm state.

Honestly put into perspective

Cold feet at night are in most cases no cause for concern, but an expression of a completely normal vascular regulation. They can usually be brought under control well with simple means such as warmth, exercise and good habits. No food and no capsule can turn circulation around all at once, and warming spices are pleasant but no therapy. What remains important is keeping an eye on warning signs: one-sided cold, pain, numbness or discolouration should be checked out. For everyone else the rule is: warm socks, a foot bath and an evening walk are often already half the battle.

Suitable products from Scheunengut

If you want to specifically supplement traditionally valued plant compounds around the legs, you will find with us the Venenkraft Rutin-Sweet Clover Complex with horse chestnut and copper. The copper it contains contributes to the normal function of the nervous system and to the protection of cells from oxidative stress, while rutin, sweet clover and horse chestnut are traditionally used plant compounds. The product complements an active everyday life and is no substitute for it.

Frequently asked questions (FAQ)

Why do my feet get cold precisely at night?

As you fall asleep the circulation powers down, and at rest or in the cold the fine vessels in the feet contract. In this way the body protects its core temperature, but the feet receive less warm blood.

Is it bad to have cold feet?

Usually not. Occasional cold feet are normal. Only when pain, numbness, discolouration or one-sided, permanent cold are added should you have it medically checked.

What helps fastest against cold feet in bed?

A warm foot bath before going to sleep, a hot-water bottle at the foot of the bed and loose woollen socks quickly bring the feet up to temperature. A short evening walk also stimulates circulation.

Can cold feet be linked to iron deficiency?

Iron plays a role in the transport of oxygen in the blood. With persistent feeling of cold, tiredness and paleness, a blood count can make sense in order to check the iron supply.

Why do women more often get cold feet?

Women have on average a somewhat different heat regulation and a thinner layer of skin fat, which makes their hands and feet cool down more quickly. Hormonal fluctuations also play a role.

Do warming spices really help?

Spices such as ginger, chilli or cinnamon are traditionally valued as warming and subjectively provide a pleasant feeling of warmth. They are a nice addition, but do not replace exercise and warmth from outside.

Are bed socks harmful?

No, as long as they do not constrict. Loosely fitting socks made of breathable material such as wool keep the feet warm without restricting circulation.