Do you wake up sore, dizzy, or just not well-rested? Perhaps you should consider sleeping with legs elevated? Lifting your legs can result in better sleep, thanks to a number of benefits that a few inches of height can provide.
Let’s dive into this guide that breaks down some of the benefits of sleeping with your legs elevated and how to get started.
Best For
- Improving blood circulation
- Reducing inflammation
- Relieving back pain
You May Need
- Small pillow or wedge
- Folded blankets
- Adjustable base bed
In This Guide
Benefits | How to | FAQ | Citations
Benefits of Sleeping with Legs Elevated
There are numerous benefits to sleeping with your legs elevated, many of which promote whole-body wellness and improved health. It is a conscious effort to elevate your legs, but one that may be worthwhile for you.
Here’s a short list of some of the benefits of sleeping with legs elevated.
#1. Improves blood circulation
First off, sleeping with legs elevated is one of the best ways to improve blood circulation.
How does it work? When your legs are elevated, your heart has gravity on its side and blood easily flows back to the heart without the added stress. When the heart doesn’t have to work so hard, it is able to be more effective at getting blood to all extremities.
#2. Reduces inflammation
Elevating your legs is also a great way to reduce inflammation. With less stress on the heart, stress is mitigated, and the heart can more effectively bring fresh, oxygenated blood to different parts of the body.
#3. Helps alleviate back pain
Back pain can be a big problem for people when sleeping. While it may not seem like lifting your legs could help your back, it actually can.
Here’s why.
When your legs are elevated, it naturally puts less pressure on your spine and back muscles. And when this pressure is relieved, your spine can return to a neutral position.
If you have an adjustable bed, you can also raise or lower your shoulders and upper back. Adjustable beds allow for more customization so you can find the exact elevation that works for you.
#4. Lowers the risk of blood clots
When blood is flowing easier, it is less likely to clot which is especially beneficial for people at a higher risk of clots or those who spend extended periods of time in bed.
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#5. Reduces varicose veins
Varicose veins are enlarged veins that take on a gnarled appearance, commonly found in the legs and feet. This condition is quite common and generally benign, although the appearance can be unsettling for some people.
If you would like to reduce your varicose veins, elevating your legs is a good strategy. Doing this takes pressure and stress off the veins and allows them to take a more normal, less bulged appearance.
#6. Helps manage sciatica symptoms
Sciatica is marked by pain that travels along the path of the sciatic nerve, which causes radiating pain. This pain commonly originates in the spine and travels down the back of the leg. Oftentimes sciatica only affects one side of the body.
To relieve pain, you can elevate your legs, which relieves pressure from this nerve. As pressure decreases so does the intensity of the radiating pain.
For sciatica that only effects one side of the body, try lying on the opposite side. For example, lay on your left side if the nerve pain is on your right side.
RELATED: How To Sleep On Your Back To Get Better Rest
How to Sleep with Legs Elevated
There are a couple of ways to sleep with your legs elevated. You don’t need special equipment or products and can probably use items you have at home right now.
The three best ways to sleep your legs up include:
Pillows
Blankets
Adjustable Bed
#1. Use a stack of pillows.
Stacked pillows are an easy and inexpensive way to elevate your legs. Simply stack them right on the bed. Ideally, you want to shoot for an elevated height of 6-12″ above your heart so stack as many as you need to reach this level.
#2. Fold a blanket.
A folded blanket is another easy way to elevate your legs, improve blood flow, and reduce stress. You can use any kind of blanket for this—just find what’s comfortable and adjust as needed.
#3. Get an adjustable bed.
If you want a more permanent solution for elevating your legs, you may want to consider an adjustable bed. Adjustable foundations can be used to raise up portions of your mattress and keep your feet above your heart.
FAQ
Elevating your legs has a number of benefits so feel free to try this technique on and off throughout the day. Raise your legs on the couch while you relax or watch TV. Or raise them at night for bedtime. If your feet begin to get a little tingly, take a break so that can more easily flow to your feet, ankles, and toes.
Ideally, your legs should be elevated 6-12″ above your heart for optimal results.
Pillows, wedges, blankets, or an adjustable base are all great ways to help elevate your legs for sleeping.
Elevating your legs 6-12″ above your chest promotes optimal blood flow and also relieves the stress on the heart since it doesn’t have to work so hard to circulate blood throughout your body (thank you, gravity!)
Citations
- “6 Benefits of Sleeping with Your Legs Elevated.” GhostBed®, https://www.ghostbed.com/pages/6-benefits-sleeping-with-your-legs-elevated.
- Admin. “9 Benefits of Sleeping with Your Legs Elevated.” Sleeping Organic, 3 May 2022, https://sleepingorganic.com/sleeping-with-legs-elevated-benefits/.
- Backyardstudios. “The Importance of Elevating Your Feet to Reduce Swelling.” Peripheral Vascular Associates, 4 Apr. 2019, https://pvasatx.com/elevating-feet-reduce-swelling/.
- by admin, Published. “7 Benefits of Sleeping with Your Legs Elevated on an Adjustable Bed.” ZerogBeds Blog, 27 May 2021, https://www.zerogbeds.com/blog/7-benefits-of-sleeping-with-your-legs-elevated-on-an-adjustable-bed/.
- By: Peter Derman, MD. “3 Little-Known Tips for Sleeping with Sciatica.” Spine, https://www.spine-health.com/blog/3-little-known-tips-sleeping-sciatica.
- “Elevation of the Legs.” Stanford Health Care (SHC) – Stanford Medical Center, 11 Sept. 2017, https://stanfordhealthcare.org/medical-conditions/blood-heart-circulation/varicose-veins/treatments/elevation-legs.html.
- Gilpin, Rachael. “Pros and Cons of Sleeping with Legs Elevated.” Sleep Advisor, 27 Dec. 2022, https://www.sleepadvisor.org/sleeping-with-legs-elevated/.
- Person. “Elevating Legs: Health Benefits, How to, Precautions.” Healthline, Healthline Media, 1 Feb. 2021, https://www.healthline.com/health/elevating-legs.
- Smith, Jake Smith Jake. “A Leg Elevation Pillow Can Help Ease Swelling, Pain, and Even Varicose Veins.” Prevention, 15 June 2022, https://www.prevention.com/health/sleep-energy/g36490253/best-leg-elevation-pillows/.
- Stream, Lead. “8 Benefits of Sleeping with Yours Legs Elevated.” Polysleep Canada, https://polysleep.ca/blogs/news/sleeping-with-legs-elevated.
- “Three Ways a Leg Elevation Pillow Can Help Ease the Symptoms of DVT.” Lounge Doctor, https://www.loungedoctor.com/blogs/news/three-ways-a-leg-elevation-pillow-can-help-ease-the-symptoms-of-dvt.
- Wildbore, Matt. “Should I Sleep with My Legs Elevated?” Opera Beds, Publisher Name, 25 Aug. 2021, https://operabeds.com/blogs/knowledge-hub/sleeping-with-legs-elevated.
