How to Soothe Hot Feet When Sleeping

Family's Feet

Hot feet can be a bothersome issue, making it challenging to get a good night’s sleep. There are various reasons why your feet may feel hot, ranging from peripheral neuropathy to conditions like erythromelalgia. In this article, we’ll explore the causes of hot feet and effective strategies to keep your feet cool while sleeping.

Understanding the Causes of Hot Feet

Many factors can contribute to the sensation of hot or burning feet. The most common cause is peripheral neuropathy, which refers to nerve damage affecting the legs and feet. It manifests as a burning, tingling, or numbness sensation. Apart from neuropathy, other conditions associated with hot feet include:

  • Hormonal changes: Conditions like an underactive thyroid, pregnancy, or menopause can trigger hot feet due to hormone imbalances.
  • Erythromelalgia: This rare condition is characterized by redness, burning, and pain in the hands and feet, often triggered by an increase in body temperature.
  • Athlete’s foot: Commonly known as tinea pedis, this fungal infection can cause burning, tingling, and itchiness in the feet.
  • Kidney disease: When kidneys fail to filter toxins efficiently, the feet can accumulate excess heat, leading to hot feet.

In some cases, external factors can contribute to the feeling of hot feet at night. Wearing socks to bed, using heating pads or hot water bottles, or sleeping under thick blankets can all make your feet feel hot.

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Tips to Cool Down Hot Feet at Night

If you’re struggling with hot feet when sleeping, the following approaches and treatments may help alleviate the discomfort:

1. Identify the Underlying Cause

Treating the root cause of your hot feet can often provide relief. For example, if you have diabetes, dietary adjustments or medication may be necessary. Excessive alcohol consumption as a contributing factor can be addressed through various treatments like rehab, therapy, or medication. Consult with a Resonance Podiatrist who can diagnose your hot feet symptoms and determine the underlying cause.

2. Utilize Topical Creams and Ointments

Depending on the cause of your symptoms, using topical creams can be highly beneficial in reducing the burning sensation. If you have athlete’s foot, antifungal foot creams or other topical ointments can help clear up the issue.

3. Enhance Foot Circulation

Improving blood circulation in your feet can alleviate hot feet symptoms. Here are some recommendations to boost foot circulation:

  • Opt for comfortable shoes throughout the day.
  • Use circulation-friendly gel inserts in your shoes.
  • Take foot baths with Epsom salts before bedtime.
  • Elevate your legs to the level of your heart using a bed wedge.
  • Wear gel or compression socks during the day or at night.
  • Massage your feet before going to bed.

4. Employ Feet-Cooling Techniques

When the underlying cause of hot feet is unknown or untreatable, utilizing feet-cooling techniques can help cool down your feet at night. Consider the following:

  • Sleep with your feet outside of the covers.
  • Place a small fan at the end of your bed.
  • Fill a hot water bottle with ice water and position it near your feet.
  • Keep a pair of socks in the fridge or freezer and put them on before bed.
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5. Make Lifestyle Changes

Certain daily habits may contribute to hot feet. By making small adjustments to your routine, you can gradually alleviate the symptoms. Consider the following lifestyle changes:

  • Engage in regular walks to improve circulation in your feet.
  • If you smoke, quitting can improve your condition.
  • Maintain a balanced diet for overall health.
  • Minimize alcohol consumption to avoid exacerbating hot feet symptoms.


Hot feet can disrupt your sleep and impact your quality of life. Peripheral neuropathy is a common cause, and treating the underlying condition can provide relief. Additionally, freezing your socks, using cold packs or water bottles, and directing a fan towards your feet are all effective ways to keep your feet cool at night.

For professional assistance and a proper diagnosis, schedule an appointment with a Resonance Podiatrist. Remember, taking care of your feet is essential for your overall well-being.

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