Miya Pearson
Many people experience the feeling of their feet falling asleep due to prolonged pressure on the nerves or blood vessels that supply them. This is usually temporary and not a cause for concern. However, if you experience persistent numbness or tingling in your feet, it could indicate an underlying medical condition such as peripheral neuropathy, which is often associated with diabetes. To wake up your feet when they fall asleep, you can try various methods such as foot massages, soaking your feet in warm water, improving your sleeping posture, or consulting a podiatrist for advice on improving your circulation.
How to Wake Up Sleeping Feet
| Characteristics | Values |
|---|---|
| Sensation | Numbness, tingling, pins and needles |
| Cause | Prolonged pressure on the nerves or blood vessels |
| Risk factors | Diabetes, smoking, age (over 50) |
| Prevention | Avoid sitting on feet, crossing legs, or elevating legs for too long |
| Treatment | Change position, massage, warm oil, warm cloth, walking, stretching, soaking feet in warm water |
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What You'll Learn
Relieve pressure on your feet
Relieving pressure on your feet can help prevent them from "falling asleep" and can also help to wake them up when they do. This is often the result of prolonged pressure on the nerves or blood vessels that supply them.
To relieve pressure on your feet, you can try the following:
- Be mindful of the sensations in your body, and change your position if you feel your feet starting to "fall asleep".
- Avoid sitting on your feet or putting them in positions that cause them to fall asleep, such as elevating them for too long.
- Take breaks often to rest your feet.
- Wear shoes that have a wide toe box and good arch support.
- Maintain a healthy weight.
- Wear compression socks to reduce inflammation and improve circulation.
- Try topical pain-relieving medications, such as menthol, eucalyptus, turpentine, salicylates, or substance P.
- Soak your feet in warm water or a warm foot bath with Epsom salts to reduce soreness and swelling.
- Massage your feet with warm olive oil using circular motions to improve circulation and reduce swelling.
- Do stretching exercises for your feet, such as ankle rotations, pointing and flexing your toes, and shifting your weight from your heels to your toes.
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Improve blood flow to your feet
Poor circulation in the feet can be caused by excess plaque, blood clotting, or constricted blood vessels. Peripheral arterial disease (PAD) is a common cause of poor circulation, and it occurs when plaque builds up in the arteries, reducing blood flow to the limbs. Risk factors for PAD include smoking, exposure to secondhand smoke, high blood pressure, high cholesterol, diabetes, obesity, inactivity, age greater than 50, and family history, among others.
To improve blood flow to your feet, try the following:
- Get up and move around. Engaging in exercise helps your blood move and strengthens your heart muscle so it can pump more efficiently.
- Targeted exercises such as calf lifts, lunges, and squats are great for promoting better circulation in your legs.
- If you're sitting or lying down, try doing some gentle leg stretches. Point and flex your feet 10 times, or bring one knee up to your chest and straighten it back out.
- Elevate your legs. Keep them above heart level if possible, and use pillows or blankets to prop your legs and keep your feet high. Keep your feet elevated for up to 30 minutes every night to help improve circulation.
- Wear compression stockings, which you can find in most pharmacies or sports stores.
- Give yourself a foot massage. This helps stimulate your nerves and muscles while improving circulation. Use warm olive oil and rub your feet in circular motions.
- Soak a cloth in warm water and apply it to your feet. This will help increase blood flow to the area and nerves.
- Eat a healthy diet. Eating fatty or sugary foods can harm your blood vessels, so opt for foods that are rich in vitamins and nutrients instead. The Mediterranean Diet, which is full of fruits, vegetables, whole grains, and lean proteins, is a good option.
- If you smoke, quit. Smoking is a major risk factor for poor circulation and can contribute to PAD.
- Manage your stress levels. Stress can sometimes be responsible for high blood pressure, which can negatively impact your circulation.
- If you have diabetes, it's important to make lifestyle changes such as improving your diet and quitting smoking. Diabetes is a common cause of peripheral neuropathy, which can lead to numbness or tingling in the feet.
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Do ankle stretches
Experiencing a "sleepy foot" is quite common, and the feeling usually goes away once you relieve the pressure and restore blood flow to the affected area. One way to do this is by performing ankle stretches.
If you're dealing with stiff ankles, there are a few stretches you can try to help improve your ankle's range of motion and reduce pain. Here are some stretches you can do:
Standing Achilles Tendon Stretch:
- Stand near a wall and place your hands on it at about eye level for support.
- Position one leg slightly in front of the other.
- Bend the knee of the leg that is closer to the wall and lean forward until you feel a stretch in the Achilles tendon of the other leg.
- Slightly bend the back leg to increase the stretch.
- Hold the stretch for 20 to 30 seconds.
- Switch legs and repeat for two to four times on each side.
Towel Stretch:
- Sit on the floor with your legs out in front of you.
- Wrap a towel or piece of fabric around the toes of the foot with the stiff ankle.
- Gently pull on the towel or fabric until you feel a slight stretch in your ankle.
- Remember to breathe while you hold the stretch.
- Repeat the stretch for the other foot.
Ankle Range of Motion:
- Sit on the edge of your bed or a chair with your feet flat on the floor.
- Move your ankle from side to side and forward and backward.
- Do ankle rotations in both directions.
- You can also try pointing your toes down and then flexing them up toward your nose.
- Hold these positions for at least 60 seconds, but 120 seconds is even better.
It is important to listen to your body and not push yourself too hard. If the pain persists or is severe, consider consulting a doctor or physical therapist for further advice and treatment options.
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Massage your feet
Massage is an excellent way to wake up your feet and improve circulation. Foot massages can be done at home or by a professional, and there are many techniques to try.
Firstly, check the feet for any pre-existing conditions, such as diabetic neuropathy, which may make parts of the feet sensitive to pressure. If you are pregnant or at risk of blood clots, seek medical advice before massaging your feet or lower legs.
To begin the massage, warm up the feet with some gentle twisting motions. Then, try some toe bends, knuckle work, and gentle rotations. You can also try arch rubs, which massage the underside of the foot, and food spreading, which helps the foot expand to its natural width.
For a reflexology massage, start by relaxing one foot at a time and gently rubbing and massaging up and down. You can also try light tapping and finish by lightly running your fingertips up and down the foot while barely touching the skin. End on each foot by squeezing the solar plexus (the upper middle portion) between your thumb and index finger for 5-10 seconds. Then, beginning at the bottom of each foot, gently 'walk' your thumb upwards towards the top of each toe, doing each one at a time. At each toe, press the reflex points on the tip, sides, and center using the top and sides of your thumb and index finger.
You can also try a classical foot massage, which uses stroking and rubbing techniques, or opt for firm effleurage-type strokes, which use long, stroking movements to encourage relaxation.
To boost circulation, try massaging your feet with warm olive oil and using circular motions.
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Avoid sitting on your feet or keeping them in one position for too long to prevent plantar fasciitis
Sitting on your feet or keeping them in one position for an extended period can cause your feet to "fall asleep". This is due to prolonged pressure on the nerves or blood vessels that supply them, which results in numbness or a tingling sensation, also known as paresthesia. While this is usually temporary and not a cause for concern, it can be uncomfortable and inconvenient.
To prevent this from happening and to restore feeling to your feet, it is important to relieve the pressure on them and boost blood flow. You can do this by moving your feet and ankles, bending your toes, and wiggling your ankles from side to side and forward and backward. You can also try ankle rotations and other stretches. Avoid sitting on your feet or keeping them in one position for too long.
If you are experiencing plantar fasciitis, it is important to take steps to relieve the pain and prevent further irritation or damage to your plantar fascia. Plantar fasciitis is caused by overuse, overstretching, or putting too much stress on your feet, which results in inflammation and pain. This can be exacerbated by certain activities such as playing sports, exercising on hard surfaces, or wearing unsupportive shoes.
To prevent plantar fasciitis, it is important to avoid sitting on your feet or keeping them in one position for too long. Instead, try to move your feet and ankles regularly, especially if you have been inactive for a while. You can also try stretches and exercises specifically designed to target the plantar fascia, such as calf stretches, Achilles tendon stretches, and bottom-of-the-foot stretches.
In addition, you can use night splints to keep your feet at a 90-degree angle while you sleep, which provides a constant stretch to the plantar fascia. You can also try insoles, arch supports, or orthotics to give your feet extra cushion and support during the day. These simple measures can help prevent plantar fasciitis and keep your feet healthy and pain-free.
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Frequently asked questions
If your feet are "asleep", you can try getting up and walking around to get your blood flowing. You can also try massaging your feet with warm olive oil in circular motions to stimulate nerves and muscles and improve circulation.
Your feet can "fall asleep" due to prolonged pressure on the nerves or blood vessels that supply them. This can be caused by sitting in the same position for too long, or by having your legs crossed or in weird positions.
If you experience persistent numbness, tingling, or other unusual sensations in your feet, you should contact your doctor. This is especially important if these sensations cause trouble with walking or holding onto things.
To prevent your feet from "falling asleep", avoid sitting on your feet or putting them in positions that cause them to fall asleep. You can also try sleeping on your back throughout the night to maintain regular circulation.
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