Find out why ‘cricketing’ is the answer to good sleep
While countless sleep aids, from herbal teas to meditation apps, promise to help you fall asleep in minutes, one of the simplest and most natural techniques is completely free and surprisingly effective. It’s also closer than you think!
It’s called cricketing, and it’s the small, repetitive act of rubbing your feet together while lying in bed. Cricketing got its name from the chirping movements of crickets made when they rub their wings together, and this subconscious (or intentional motion once you master the technique) gently lulls your body and mind into sleep.
Though it could be dismissed as a harmless quirk, cricketing is a built-in form of self-soothing that taps into deep biological and psychological mechanisms for relaxation. And it’s not the only secret sleep weapon your feet have…
- Is turning your phone to red light the secret to better sleep?
- How sleeping in a cold bedroom boosts weight loss
What is cricketing?
Cricketing refers to the repetitive rubbing of one foot against the other, either side to side or in gentle circular motions. Many people do it without even realising it, especially when they first snuggle down into bed, or as they drift toward sleep.
For others, it’s a conscious ritual they perform to calm themselves. It might look as though you’re fidgeting but it’s actually a softer and slower movement. Some people describe it as “scratching an itch that isn’t there,” while others say it simply feels comforting.
While there’s little formal scientific literature that uses the term “cricketing,” the behaviour overlaps with known concepts such as self-soothing, repetitive motor behaviours, and sensory regulation - all of which have proven roles in calming the nervous system.
The science behind cricketing
Many people who cricket describe doing it since childhood. It often begins as an instinctive comfort behaviour, similar to thumb-sucking or cuddling a stuffed animal. Cricketing can also arise in situations of mild anxiety. The movement provides a tactile stimulation that can help distract from racing thoughts or physical tension.
To understand why cricketing is such an effective sleep aid, it helps to look at what’s happening in the body during the process.
1. Activation of the parasympathetic nervous system
When you rub your feet together rhythmically, you stimulate nerve endings in the skin and muscles of your legs and feet. This signals the brain that the body is in a safe, comfortable environment. The brain responds by activating the parasympathetic nervous system - the part responsible for “rest and digest” functions. As this system ramps up, heart rate slows, blood pressure drops slightly, and muscles begin to relax. These are all precursors to sleep onset.
In contrast, when the sympathetic nervous system (“fight or flight”) is dominant, the body remains alert and tense, making it difficult to drift off. Cricketing provides just enough sensory input to shift the balance toward parasympathetic calm.
2. Rhythmic motion and the brain’s soothing circuits
The human brain is wired to respond positively to rhythm. From the swaying of a cradle to the sound of waves, repetitive patterns promote relaxation by synchronising brainwave activity. Cricketing introduces a mild, rhythmic feedback loop with each movement of the feet sending predictable sensory signals to the brain.
Over time, these signals help the nervous system settle into a slower rhythm, paving the way for the onset of alpha and theta brainwaves associated with drowsiness and early sleep stages.
3. Heat and circulation
Another physical effect of cricketing is increased warmth in your legs and feet. Rubbing the feet together generates gentle friction, slightly raising the temperature of the skin and improving local blood circulation.
Warm feet are strongly associated with faster sleep onset; research has shown that vasodilation (the widening of blood vessels) in the hands and feet helps the body dissipate heat, signalling the brain that it’s time for sleep.
In other words, cricketing helps “warm up” the process of cooling down - the paradoxical thermal cue that promotes slumber.
4. Muscle relaxation through micro-movement
Stillness can sometimes heighten bodily tension or restlessness, especially if you’ve been active or stressed during the day. It’s hard to jump into bed and be still, instantly. Small repetitive movements can allow muscles to discharge excess energy gradually. This micro-movement helps transition the body from active to passive mode, reducing the urge to toss and turn.
The psychology of self-soothing
Beyond its physical benefits, cricketing is also tied to psychological comfort. Self-soothing behaviours are automatic actions that help regulate emotional states, often through touch or rhythm. Infants rock themselves or suck their thumbs; adults might stroke their hair, hum, or fidget with objects. They are ways we deal with stress and how we try to calm ourselves down.
1. Primal comfort
We are born with an innate need for rhythmic sensory experiences. An unborn baby experiences a mother’s heartbeat and movements in the womb; rocking, swaying, and gentle touch remain comforting throughout life.
Cricketing recreates this primal sense of rhythm and contact, even in solitude. It’s a private, embodied way to remind oneself: “I am safe now. I can rest.”
2. Mindful distraction
For those prone to overthinking at bedtime, cricketing offers a gentle form of mindfulness. The subtle sensations of friction and warmth allow us to be more aware of our body, and our emotions, rather than in mental chatter.
Unlike structured meditation, which requires focus and discipline, cricketing is effortless. It’s a mindful distraction that redirects attention from thoughts to physical sensation.
3. Conditioned sleep cue
Over time, the act of cricketing becomes a conditioned cue for sleep. Just as a lullaby signals bedtime for a child, the body learns to associate the movement with relaxation and the approach of rest. This creates a positive feedback loop: cricketing leads to sleepiness, and sleepiness reinforces the behaviour.
In behavioural psychology terms, it’s a form of classical conditioning. It’s a simple, self-taught method of training the nervous system to relax on demand so the more you do it, the more effective it will be.
When to get help
Excessive or intense foot rubbing could occasionally indicate underlying restlessness or a condition such as Restless Legs Syndrome (RLS). The distinction lies in motivation: cricketing is soothing and voluntary, whereas RLS movements are driven by discomfort or compulsion. If the behaviour feels uncontrollable or interferes with sleep quality, check it out with your doctor.
How to cricket
- Lie comfortably on your back or side, allowing your feet to rest loosely against each other.
- Begin gentle, rhythmic rubbing motions, side to side or circular, without too much pressure.
- Pay attention to the sensations: warmth, texture, and movement.
- Breathe slowly and evenly, allowing your body to sync with the rhythm.
- Let the motion slow down naturally as drowsiness takes over.
Other feet-sleep techniques
The ‘curling toes’ method
This technique involves you repeatedly curling your toes tightly for 20-30 seconds, then you gently release them. Repeat this until you start to feel calmer and the tension leaves your body. The focused concentration on this one body part can help relax the rest of your muscles.
Targeting pressure points
Apply circular pressure with your thumb for a few minutes on the "insomnia point", located on the sole of the foot, at the bottom of the curve of the heel where it begins to arch. You can also try pressing your thumb firmly into the depression underneath the ball of the foot (the solar plexus point) to encourage a deeply relaxed state.
Another spot is the bubbling spring point which is located on the sole of your foot. It’s the small depression that appears just above the middle of your foot when your curl your toes inward. Massage the spot for a few minutes in a circular movement.
Your toes are linked to the brain and head in reflexology so pressing on them can help clear the mind. Gently massaging the big toe is believed to stimulate the pineal gland, which regulates melatonin (the sleep hormone). Get your partner to give a foot massage that targets all these areas.
Wearing bed socks
Wearing socks to bed can help improve sleep by regulating your body temperature, which is key to falling and staying asleep. Cosy socks can warm your feet, causing blood vessels to dilate and a greater amount of heat to escape from your body's core. That lowers your core temperature, signalling to your brain that it is time to sleep. Go for natural, breathable materials like wool or cotton.
Soak feet before bed
If you’re not a fan of wearing socks to bed, soaking your feet in warm water for 10 to 20 minutes before bed can have the same effect.
Topical magnesium
Many people claim that rubbing magnesium oil or lotion into their feet before bedtime, improves their sleep patterns. Magnesium is known for helping with muscle relaxation and pain relief, and it can get absorbed through the skin into the bloodstream with a topical cream.
While there is research to say that taking magnesium orally can have an impact, there are no studies to confirm its effectiveness for sleep in lotion form, however its muscle-relaxing properties shouldn’t be ignored.
Photos: Getty
Read more:
