Sleeping with elevated legs is a centuries-old practice that many people believe it benefits health. This includes raising your legs above your heart level while sleeping, which is usually completed using the cushion or a special wedge. Like any health practice, you should consider the benefits and shortcomings to make a decision whether it’s right for you. This article tells about gold benefits and potential harm by raising the legs while sleep, and provides a complete detail of this sleep posture.
How to Sleep with Elevated legs
There are many ways to sleep with elevated legs . You don’t need any additional equipment or product, and possibly you can use things already existing at home. There are three best ways to sleep by up the leg:
Use a stack of pillows
Stacked pillows provide a simple and cheap solution to lift your legs high. Just stack them on the bed. To get a height of 6-12 inches above the heart, stack as much as needed.
Fold a blanket
A folded blanket is another easy way to elevate your legs, increase blood flow and reduce stress. For this you can use any type of blanket; just determine what is the most comfortable and modify as needed.
Get an adjustable bed
If you want a more permanent way of elevating your legs, consider an adjustable bed. Keeping your legs above your heart, the adjustable foundation may be used to raise up some parts of your mattress.
Pros of Sleeping with Elevated legs
Improved Circulation
Elevating your legs promotes higher blood flow to the heart. It’s mainly beneficial for those who’ve varicose veins, deep vein thrombosis (DVT), or other circulation problems. Better blood circulate can lessen the risk of blood clots and improve overall health.
Reduced Swelling and Edema
Elevating the legs can significantly reduce swelling and edema, especially in those who spend long standing or sitting. Gravity helps extract extra fluid from the lower loops. Pregnant women, individuals with some medical conditions and people who recover from surgery often find relief from bedding by elevating their legs.
Alleviates Pressure on the Lower Back
For those who suffer from pain in the lower back it can be quite relaxing from elevating the legs. This position straightens the spine and lessens lower back muscular stress. Reducing lower back force can enhance sleep quality and lessen discomfort.
Enhances Lymphatic Drainage
The immune system and fluid balance are maintained by the lymphatic system. When the legs are elevated, the flow of lymph fluid increases, which helps eliminate waste and poisons. It increases immunity and health.
Eases Symptoms of Restless Leg Syndrome (RLS)
RLS can be troubling, making it difficult to get a good sleep in night. Elevating the legs can sometimes help with RLS symptoms, reducing the desire to move them and getting more peaceful sleep.
Improves Recovery from Physical Activity
Athletics and active persons may recover faster by sleeping with their elevated legs posture. This exercise reduces muscular soreness and increases blood flow after strenuous exercise, aiding in recovery.
Cons of Sleeping with Elevated legs
Discomfort and Adjustment Period
The primary disadvantage of sleeping with elevated legs is the initial pain. Adapting to this unfamiliar sleeping position may require a period of adjustment, and certain individuals may experience challenges in both initiating and maintaining sleep. The utilization of pillows or wedges can also disrupt regular sleep patterns.
Potential for Muscle Strain
Improper elevation processes can lead to stretch in muscle. If the legs are not supported properly, they can excessively put pressure on the knees, hips and the lower back. It’s important to lift the legs in such a way that they stay in the right alignment and support.
Circulatory Issues for Some Individuals
Although lifting the legs can improve circulation for most individuals, it may not be suitable for all individuals. People suffering from specific circulation diseases like (PAD) may experience a decline in their symptoms when lifting their legs up. Before making any major changes in the sleeping situation, it is mandatory to take guidance from a healthcare professional.
Sleep Disruptions
Changing your sleeping position can lead to temporary sleep disruptions. For people who are used to sleeping in a particular position, the habit of sleeping with their elevated legs may initially lead to restless nights. Over time, this can affect overall sleep quality and cause fatigue.
Dependency on Pillows or Wedges
Most people need a pillows or a special wedge to maintain their elevated leg position. This dependency can be inconvenient, especially when traveling or staying away from home. This may also result in additional expenses on the necessary devices.
Potential for Aggravating Certain Conditions
For some people, elevating the legs can increase existing conditions. For example, people who have pain or hip problem at the bottom of the back may discover that this posture increases their symptoms. It is very important to listen to your body and adjust as needed.
Finding the Right Balance
It is necessary to carefully consider sleeping by elevating your legs. Here are some indications to help you maximize the benefits while reducing the drawbacks:
Start Gradually
Start by elevating your legs slightly, and then as your body adjusts, gradually increase height. This can help reduce discomfort and allow your body to adjust more easily to new position.
Use Proper Support
Make sure that your legs are well supported. Utilize pillows or a wedge to maintain a comfortable leg position that avoids exerting pressure on your knees, hips, or lower back. Memory foam pillows or specifically designed leg elevation pillows can provide best support and comfort.
Listen to Your Body
Pay attention to how your body reacts to a new posture of sleeping. If you are highly discomfort or any symptoms worsen, it may be advisable to stop exercising or consult a healthcare expert.
Combine with Other Healthy Practices
Elevating your legs up while sleeping can be particularly useful when combined with other good habits. Staying hydrated, exercise regularly and eating balanced diet can all help improve your circulation and general health.
Consult a Healthcare Provider
It’s always a good idea to talk to a healthcare provider before making big changes in your sleeping way. They may advise you to conform to your personal health needs and conditions.
How to elevate your legs while sleeping on your side
If you’re someone who likes to do so, one of the easiest ways is to use pillows to elevate your legs when sleeping on your side. Elevating your legs while sleeping can be done by placing two or three pillows between them. To relieve back strain and elevate your legs slightly, some sleep experts recommend sleeping with a pillow between your knees. Side sleepers should also use a medium-firm mattress; an adjustable bed is also a great option.
Conclusion
Sleeping along with your elevated legs has many advantages. You can boost blood flow without putting strain in your heart. Sleeping together with your elevated legs will let you manage painful ailments which include varicose veins, edema and blood clots. Finding the maximum comfortable sleeping position along with your elevated legs above your heart level may be tough however pillows, tailor-made mattresses, and adjustable bedding can help.
When considering the pros and cons of sleeping with your elevated legs , the benefits sincerely outweigh the cons. This is why you need to explore this sleeping position, in particular in case you want to growth your average feel of well-being. By drawing close this exercise cautiously and listening to your body, you can find the balance that works for you. Always take a look at with a healthcare expert to make certain this sleeping role is safe and appropriate on your specific needs. You’ll be grateful when you sense refreshed and ready to face another day full of energy. Ask our vein experts for any veins related problems. Reach us at +1-973-975-4447, or fill appointment form by visiting our website.