Why Are My Feet Hot at Night and How to Fix It?

Ever kick off the sheets in the middle of the night, wondering if your feet have turned into mini radiators? You’re not alone. Hot feet at night are more common than many realise, and they can turn a peaceful sleep into hours of tossing and shifting for relief.

In this article, we’ll look at what might be causing that heat, from nerve sensitivity to circulation changes and simple heat build-up, plus practical ways to cool down, and when it’s worth getting a medical check.

What Causes Hot Feet at Night?

If your feet start heating up the moment you lie down, you're not imagining it. Let’s break down some real reasons that might be behind those burning feet at night time and what’s really going on inside your body.

Nerves Acting Up: When Sensation Goes into Overdrive

When nerves don’t work the way they should, they start sending mixed-up signals, and one of those can be a burning, tingling, or hot feeling, especially in the feet at night.

This is often due to peripheral neuropathy, a condition where the small nerves in your feet get damaged or irritated. 

The most common cause? Diabetes, but it’s not just diabetes:

• Vitamin B12 deficiency, common in vegetarians or people with absorption issues, can mess with nerve signals.
• Alcohol misuse can also damage nerves slowly, especially over the years.
• Some people get nerve pain from chemotherapy, autoimmune diseases, or even chronic infections like HIV or Lyme disease.

What makes it worse at night? When you're still and lying down, your brain pays more attention to sensations you usually ignore, like those buzzing, burning feet.

Try circulation-friendly compression socks during the day to improve blood flow and help reduce nighttime discomfort. These don't fix nerve damage, but they can ease pressure and fatigue caused by poor circulation.

“Can hot feet be a sign of nerve damage?”

Yes. If you’re feeling a constant burning, tingling, or ‘electric shock’ sensation, especially at rest, it’s worth getting checked for nerve-related issues like peripheral neuropathy.

Blood Flow Trouble: Your Feet Are Trying to Cool Down

Feet are the farthest part of your body from your heart, so they rely on healthy blood flow to regulate temperature. When your circulation slows down, due to peripheral artery disease (PAD), venous insufficiency, or a sedentary lifestyle, blood can pool, and that creates a feeling of heat or pressure.

Here’s why it gets worse at night:

• Lying flat makes it harder for blood to move back up toward the heart.
• With poor circulation, feet may feel cold at first, then turn hot as blood flow slows and inflammation kicks in.

Signs that poor blood flow may be your cause:

• Swollen ankles or feet by evening
• Redness or blotchy skin
• Feeling of heaviness or dull aching

This is where compression garments come in. By applying gentle pressure, they help push blood upwards and keep your legs and feet from swelling or overheating.

“Can compression socks stop feet from feeling hot?”

They won’t cool your feet like ice water, but if the heat is from poor circulation, compression can help reduce swelling and promote better blood flow, which may bring relief over time.

Hormonal Fluctuations and Sleep

Hormones are like your body’s thermostat. When they’re out of balance, your temperature settings go wild.

Oestrogen, for example, helps regulate how your body holds or releases heat. When it dips suddenly (as it does during menopause or perimenopause), blood vessels expand rapidly and increase blood flow to the skin, causing hot flushes that often start in the face or chest and radiate down to the feet.

Even people with thyroid issues or high stress hormones (like cortisol) can experience nighttime foot heat due to changes in metabolic rate or poor temperature regulation.

Quick tip: If you're in menopause, opt for lightweight, moisture-wicking compression socks that won’t trap heat and will still support your circulation at night.

“Does menopause cause hot feet?”

Yes, changing hormone levels, especially in menopause, can lead to temperature swings, including that burning feeling in your feet when you’re trying to sleep.

Too Much Heat Trapped In

Not every cause is internal. Sometimes, your feet are simply trapped in too much heat. Your bedding, socks, or mattress might be holding onto more warmth than your body needs.

Common culprits:

• Thick doonas or weighted blankets (especially in summer)
• Synthetic socks or sleepwear that don’t breathe
• Memory foam mattresses that trap body heat
• Sleeping with your feet under the covers without airflow

“Sleeping with a thick doona in summer? Your feet might rebel.” It’s your body’s way of saying, “Hey, it’s too warm in here!”

When Should You Worry About Hot Feet?

While most people experience warm feet at night from heat retention, stress, or long hours on their feet, persistent burning, tingling, or pain should not be brushed off.

Here are signs that tell you it’s time to have a chat with your doctor:

1. The Heat Won’t Stop, And It’s Getting Worse

If your feet feel like they’re always hot, not just on the odd night, and it’s starting to interrupt your sleep or day-to-day comfort, something’s off. Especially if it’s paired with:

• Numbness in the feet
• Pins and needles
• Swelling
• Muscle weakness

These signs often point to nerve-related issues such as peripheral neuropathy, commonly linked to diabetes, vitamin B12 deficiency, or chronic alcohol use. According to the National Institute of Neurological Disorders and Stroke, peripheral neuropathy affects up to 24% of people by age 70, even without diabetes.

2. Trouble with Blood Flow

If only one foot feels hot, especially with redness, discolouration, or pain that worsens when lying down, it could be a circulation issue. Conditions like peripheral artery disease (PAD) or deep vein thrombosis (DVT) can restrict blood flow and make your feet feel painfully warm or swollen at night.

Here’s what to watch for:

Tip: If you’ve noticed these signs, start by trying supportive compression wear for diabetic feet during the day; it may help reduce pooling and discomfort at night.

For more tips on supporting healthy circulation and reducing pressure in your legs, see our guide on How to Prevent Varicose Veins?

3. You’ve Got an Underlying Condition

Already living with diabetes, thyroid disease, or a history of cancer? These conditions increase your risk for nerve damage and vascular issues, both of which can trigger burning feet at night time.

Even seemingly unrelated issues like liver disease or autoimmune disorders (like lupus or rheumatoid arthritis) can affect nerve health and temperature control.

4. Sudden or Unexplained Burning

If your feet go from fine to fiery overnight, don’t ignore it. Sudden changes, especially with swelling, redness, pain, or a fever, may signal:

• An infection (such as cellulitis)
• A blood clot
• An inflammatory skin condition
• Or even Erythromelalgia, a rare but real disorder that causes intense burning, redness, and pain, often triggered by warmth or pressure.

In these cases, early treatment matters. Waiting it out can lead to complications.

5. Red Flags That Call for Immediate Medical Help

See a doctor straight away if you notice any of the following:

• Pain that worsens quickly or feels unbearable
• Skin changes (blisters, open sores, black or purple areas)
• High fever with foot pain
• Sudden swelling or inability to move the foot
• Loss of balance or coordination

These could indicate serious infections, advanced neuropathy, or vascular emergencies that need fast care.

How to Cool Down Hot Feet at Night (Without Losing Sleep)

You don’t have to spend the night tossing, turning, and kicking off the doona. Here are simple, proven ways to bring relief when hot feet at night are keeping you awake.

Easy Fixes at Home

Cooling your feet before bed works best when it’s gentle and steady rather than extreme.

A short soak in cool (not ice-cold) water for 10-15 minutes can lower skin temperature enough to help you drift off. Avoid ice baths unless your doctor specifically recommends them; sudden extreme cold can damage circulation, especially if you have conditions like diabetes or Raynaud’s.

Other simple tricks include:

• Aim a small fan at your feet while sleeping
• Keep feet outside the covers if the room feels warm
• Place a cold pack or frozen water bottle near your feet (wrapped in cloth to avoid skin irritation)
• Choose breathable cotton socks or open-toe compression sleeves to prevent heat build-up
• Keep your room temperature around 18-20°C (65-68°F) for optimal sleep quality.

Should I sleep barefoot if my feet feel hot?

Yes, but not always. Bare feet allow heat to escape, but if your heat problem is from poor circulation, wearing breathable, light compression socks can help keep blood flow consistent without trapping heat.

Try Medical-Grade Compression (Not Your Gym Socks)

Regular cotton socks just keep you warm; they don’t help with circulation. Medical-grade compression wear works differently. By applying gentle, even pressure, it improves venous return (blood flow back to your heart), reduces swelling, and prevents heat from pooling in your lower limbs.

• Basic socks: Trap heat and moisture, no circulation benefit
• Medical-grade compression socks: Regulate circulation, reduce swelling, and help temperature balance

For night use, mild-compression, open-toe designs are best; they provide support without overheating your toes.

Try breathable compression wraps or compression arm sleeves for full-body comfort if swelling, circulation issues, or daily standing are adding to your nighttime discomfort.

To understand how they work and why they’re different from regular socks, read our guide on What Do Compression Stockings Do?

When to Get a Professional Opinion?

If hot feet come with:

• Persistent burning pain
• Numbness or tingling (pins and needles)
• Unexplained swelling or redness
• Trouble walking or balance changes

…it’s time to book an appointment with a GP or podiatrist. These could be signs of neuropathy, vascular disease, or other underlying issues that need proper diagnosis.

Self-care tips work for mild cases, but they won’t solve nerve damage or serious circulation problems. As the saying goes, better a quick consult now than months of lost sleep later.

Conclusion: Hot Feet Don’t Need to Rule Your Nights

We’ve explored why hot feet at night happen, from nerve sensitivity and circulation issues to hormonal changes and excess heat trapped in bedding, and how to manage them with simple, effective fixes. Cooling soaks, breathable fabrics, and medical-grade compression wear can make a real difference in your comfort and sleep quality. Most cases are easy to manage when you act early and choose the right support.

Pair your nightly routine with our trusted compression stockings and compression wraps from brands like Juzo, Jobst, Sigvaris and Venosan, available at Compression Stockings Online.

If you sometimes struggle with the opposite problem, our article on Why Are My Feet Always Cold? explains the common causes and simple ways to keep them warm.

Frequently Asked Questions

What deficiency causes hot feet?

A lack of vitamin B12, vitamin B6, or folate can affect nerve health and lead to a burning or hot sensation in your feet. These vitamins are essential for nerve signal transmission and repairing damaged nerve fibres.

Does drinking water help with burning feet?

Yes, staying hydrated supports healthy circulation and can help reduce the sensation of heat in your feet, especially if dehydration is contributing to swelling or inflammation.

What is the fastest way to relieve burning feet?

Cool your feet in room-temperature water for 10-15 minutes, elevate them to improve circulation, and wear breathable socks. For ongoing relief, address the root cause with your healthcare provider.

Can stress cause burning feet?

Yes. Chronic stress raises cortisol levels, which can affect blood flow and nerve sensitivity, sometimes leading to sensations like burning or heat in the feet.

Are compression socks good for burning feet? 

Yes, if poor circulation or swelling is part of the problem. Medical-grade compression socks improve blood flow, which may ease the heat sensation over time.

Why do my feet feel hot even in cool weather? 

This can happen when nerve sensitivity, circulation issues, or hormonal changes override your body’s normal temperature cues, making feet feel hot regardless of the outside temperature.